Friday - July 10, 2015

A. Back SqT – 3 reps @ 80% x 5 sets – resting :90 between 

100kg


B.  Emom x 10 x 3 power snatch’s @60-65% tng
37kg/82lbs


C. 
10 Clean and Jerk 138lbs - WOOF
20 Cal Bike
30 GHD Sit Ups
40 Wall Balls (20/14)
Rest 10 min x 2 rds
7:18
8:00

Tuesday - March 31, 2015

A. Back SqT – climb to 80% for 5x3

97kg/213lbs (80% of 121kg/266lbs)

B. 

Buy in 1k Row - rowed 1:56-2:00

into, 

4 Rounds 

10 Alt KB Snatch’s (70/53)

15 Slam Ball Burpees Over Box (20) 50/30

20 Wall Balls (20/14) to 10′

TIME: Chase had me stop after two rounds. Roughly at 11 minutes. Felt good until last set of wall balls. Couldn't extend arm without elbow pain / pain up my arm. Tweeked or over extended. Rolled out and iced.
 

C. Reverse Hyper
35kg 3x15


D. EMOM x 10 

10 T2B + 5 Strict HSPU
- Completed within the minute each time. Right arm didn't lock out on HSPU

Saturday - February 28, 2015

A. Back Squat 4x3 at 80%
95kg/209lbs (80% of 121kg/266lbs)


B. AFAP (10:00 minute cap)
10 HSPU / 20 Pistols
8 HSPU / 18 Pistols
6 HSPU / 16 Pistols
4 HSPU / 14 Pistols
2 HSPU / 12 Pistols
1 HSPU / 10 Pistols
Time: 3:24


C. AFAP (10:00 minute cap)
10 Cal Bike / 30' Handstand Walk
8 Cal Bike / 30' Handstand Walk
6 Cal Bike / 30' Handstand Walk
4 Cal Bike / 30' Handstand Walk
2 Cal Bike / 30' Handstand Walk
Time: 4:48 (from memory.10 seconds behind whatever Lynn got)


D. Mobility