Sunday - April 12, 2015

AM Session

A. OHS – 3RM from the floor

75kg/165lbs - power cleaned all from floor

77kg/170lbs x 2

B. 7 min of Burpee Muscle Ups - Partners with Kel

*athletes rotate after 3 reps

Rounds: 14 +1 (felt good. used kip on last one)

C. 5 min max calories on bike

Calories: 47

PM Session

A. Teams of 2 – Same gender- Partners with Kel

3 Rounds (25:00 min cap)

5 Legless Rope Climbs 

100m Shuttle Run (both athletes have to run)

5 Legless Rope Climbs

100m Shuttle (both athletes have to run)

15 Hang SqT Cleans (225/133)

100 double Unders 

Rounds: 93 Double Unders short of completing. Worked well as partners.

 

rest

 

B. Recovery Work

-5k Recovery Row with Maddie in THE SUNSHINNNE - Rowed around 2:20-2:25. Took about 23 mins or so. Love that Maddie is always up for a row with me!

Really fun weekend. Love these peeps!

Wednesday - March 18, 2015

A.  Back SqT – EMOM x 6 x 3 reps @ 70%

 85kg/187lbs (70% of 121kg/266lbs)

B. Shoulder to Overhead 3×10 @ 80% of 10RM 

55kg/121lbs - TnG until rep 8

C. Weighted Chinups 7 x 3

Ascended to 33.5lbs (started with 18lbs)

D. 4 Rounds – NFT – smooth movement

1 Legless Rope Climb (14’)

5 Double KB SqT Cleans (53/35)

10 GHD Situps

8 HR Burpees

10 KB swings (70/53)

E. 

21 min Row 1 min on @ 80%