Jan 6th -12th

6th
A. emom – PS TnG x 3 build per set + 2 unbroken MU – 10mins
B. emom – 10mins
odd – PC TnG x 5 155#
even – 8 HSPU
C. emom – 10mins
odd – ring push ups x 12
even – Row 12calsmonday

Notes:
Did this early AM and missed MU double 5th minute ….backed off to 90 seconds till 9th set and moved onward….

+

8 Mins to establish your heaviest set of: 3 DLs + 3 HPCs + 2 FS + 1 S20 (shoulder to overhead) – 205 failed 225

VIDEO – http://vimeo.com/83968494

7th
3 sets
6 PS TnG build per set
5 burpees AFAP
20sec AD sprint
rest 5mins
+
3sets
6 clean and jerk TnG start at 135# build but must be fast
Row 25 strokes all out
rest 5mins

tuesday
Notes: Solid training before tester. Overhead felt strong on C+J at 155
+
Workout #2, “Hot Flashes”
4 Min AMRAP of:
10 M Prowler Push- high handles + external load @ 140
10 M Prowler Push- low handles + external load
10 Kettlebell Swings @53

SCORE = 4 rounds + 8 swings . VIDEO – http://vimeo.com/83788687

8th
off

9th
A. push jerk from blocks 2, 2, 2, 2, 2; rest 2-3mins build per set 165,185,195,205,195
B. OHS @30X1; 3, 3, 3; rest as needed 135,155,175
+
Workout #3, “Midlife Crisis”
1 Round for time of:
50 Wall Balls
40 SDHPs @75
30 Box Jumps- step ups/downs allowed
20 Push Presses @75
10 Calorie Row

TIME = 6.04
VIDEO – http://vimeo.com/83782210

Notes: muscular fatigue on SDHP , will push through for 40 UB in comp, tapping at ceiling in this test

10th
Row 500m 1:40/500m pace
rest 2:30 x 10
rest 5mins after the 5th row

Notes: not feeling it today after three tests in three days – took rest day, with light Z1 and swim

11th
AM
10mins 90% effort
5 wall walks
50m FW 100#/hand
8 ball over 8ft bar 50#
+
10mins 90% effort
5 burpee MU
5 DL 255#
Row 250m

Notes: Good AM session. Wall Walks feeling strong, Went UB on Carries, only had 90# DB ..Throws were fun . Muscle ups slow but clinical, DL easy with row..good session.
Notes: Good AM session. Wall Walks feeling strong, Went UB on Carries, only had 90# DB ..Throws were fun . Muscle ups slow but clinical, DL easy with row..good session.

PM
3mins 90% effort
5 HSPU
10 situps
rest 2mins
3mins 90% effort
5 KBS tough
7 box jumps sd 24″
rest 2mins
3mins 90% effort
5 CTB chin ups
7 ring dips
rest 2mins
3mins 90% effort
5 PC 95#
5 bar facing burpees
rest 2mins
3mins 90% effort
20 DU unbroken
5 T2B
rest 2mins
3mins 90% effort
10 HR pushups
8 ring rows horizontal as pos

Notes: Been enjoying these little hitters. get it done at 11.30 am on empty gut.
Notes: Been enjoying these little hitters. get it done at 11.30 am on empty gut.
 
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