4/16/2014

A. Front Squat - build to 1RM; rest as needed
+
Rest at least 10min
+
30 Muscle-ups for time
+
Rest at least 15min
+
7min AMRAP
20 Thrusters @ 95#
20 Bar facing burpees

NOTES:

Front Squat- 335# PR

30 Muscle-Ups: 6:43

7min AMRAP- 2 rounds+17

FS felt great. On the 30 muscle ups I started out going up without the dip right up to the top for 7 then 5 then 4. Felt off with my kip and couldn't get all the way up then went to regular muscle ups and the dip was a killer. Failed about 4 reps. The 7min AMRAP was good, burpees weren't as great feeling as I wanted and felt my thrusters in my shoulders a little from the muscle ups.

4/15/2014

-Rest&Mobilty-

4/13/2014

A. Snatch - build to 1RM; rest as needed
+
Rest at least 10min
+
Row - 1k for time
+
Rest at least 15min
+
5 Rounds for time
12 Power Cleans @ 165#
6 Push Press @ 165#
*must be push press, not STOH

NOTES:

1RM Snatch- 250#

1k Row- 1:14.4

5Rounds- 11:42

Push press were unbroken. A little lathargic after the 1k row. Busy day... Combo between being up since 4:45 and not eating since lunch. Still hit it as hard as I could. Happy with my snatch pr. Used 55lb plates and thought I pr'd at 250 them a friend told me it was only 245 so I had to go back 1 more time. The 1k kept it between a 1:32-1:37/500m pace. Went over 1:40/500m once or twice I think.

4/10/2014

A. Front Squat - 3 x 4-5; rest as needed (feel this out, light load)
B1. Bar Muscle-up - 3-5 UB reps x3; rest 30sec
B2. Strict CTB Pull-up - AMRAP UB sets of 3 in 90sec x3; rest 4min
+
EMOM for 10min
30sec AD @ hard effort + 5 CTB Pull-ups
+
EMOM for 10min
2 Muscle-ups + 5 KB Swings @ 62#

NOTES:

A- @ 165#...185#...205# light and felt good. 

B1- 3x5 easy 5 reps. 

B2- Reps: 14, 11, 9

EMOM1- c2b were fast but felt off tempo from completing the strict c2b first.

EMOM2- clean muscle-ups and fast KB swings @ 70# Ripped on the Bar muscle ups so reps weren't as comfortable as I wanted, but what's comfortable.

4/9/2014

4/8/2014

4/7/2014

A. Push Press x3 + Push Jerk x3 - 6 sets of the complex; rest 2min (build)
+
10min AMRAP
10 Strict Pull-ups
10 Ring Dips
+
B. Wtd Muscle-up - 15 reps NOT for time (hold 8-12# wallball b/t your feet, do these as singles)

NOTES:

A. 135#.155#.175#.195#.215#.235#.

Was surprised I could put 235# for 6reps.

AMRAP: 6rounds + 2reps

Started out with sets of 5 then dropped o sets of 3's and 2's.

B. Used a 12lb wall ball. Reps were pretty easy.