Monday - December 22, 2014

A. SqT Clean Thruster + Push Jerk ; build to heavy single in 15-18 min

68kg/150lbs

B. 15-10-5 of Unbroken Muscle Ups

12 Muscle Ups - PR! (went for max set instead)

C. 500m row x 6; rest 2:30 @80% efforts today 

1 - 2:00.3

2 - 1:58.4

3 - 1:58.3

4 - 1:58.3

5 - 1:58.2

5 - 1:58.2

6 - 1:55.7

Sunday- January 12, 2014

A. 4x4 Consecutive Muscle Ups

    PR: 5 Consecutive Muscle Ups

    Total Muscle Ups: 21

B. Squat Cleans - Climbing to 1RM

     PR: 74kg (164lbs)

C. Light Hang Squat Clean work

Monday - January 6, 2014

A.  :30 SPRINT on AD/AB x8, rest 3:30 between
B.  Back Squat  climb to heavy 4
      98kg (210lbs) x 4
      100kg (220lbs) x 2
C.  5 RFT (Rest :30 between rounds)
      20 Wall Balls (14lbs)
      15 Burpees
      15 Pull Ups
   
      TIME: 8:02
     


NEW PR:   Four consecutive Muscle Ups. 2 Muscle Up PR