Feb 3rd-9th

 

 
3rd

A. clean and jerk 1, 1, 1, 1, 1, 1; rest 2-3mins

+

for time:

15, 12, 9, 6 all out

PS 95#

CTB chin up

 

rest 15mins

 

7 rounds for time:

5 DL 225#

5 burpees over the bar

 

Notes: Went 12+ 3 on first set of PS and realistically should have gone 8/7 or even 5,s to blast through work. Felt slow and ordinary. DL /Burpee felt worse . Slow -zero pop
Notes:
Went 12+ 3 on first set of PS and realistically should have gone 8/7 or even 5,s to blast through work. Felt slow and ordinary. DL /Burpee felt worse . Slow -zero pop

 

 
4th

A. back squat @30X1; 2, 2, 2, 2, 2;rest 3mins

+

4 sets

30 wall balls 20# 10′ target

amrap MU in 90sec

rest 4mins

+

15mins Z1 AD

tesueday

 Notes;

Went barefoot on BS to see and get better depth. MU felt great hit doubles each time, second set nailed  a single at end. Last set missed last double and jumped up for single finisher..just missed 90 sec cutoff

5th

 

off

 

 

 
6th

A. PS TnG x 5 start at 75# build by 20# every min until 5rm

B. push press 2, 2, 2, 2; rest 2-3mins

+

3 sets 80% 90% 100%

Row 500m

5 MU

20 T2B

20 KBS 1.5pd

20 HR pushups

60 DU

rest 5mins

Notes: PS tough ask mate. 135 was MAX . Speed just not there for any more. Push Press felt good  and strong. Cardio sets tough TTB tough after MU. Got time down , but only just as had to bolt after missing MU in last set.
Notes:
PS tough ask mate. 135 was MAX . Speed just not there for any more. Push Press felt good and strong.
Cardio sets tough TTB tough after MU.
Got time down , but only just as had to bolt after missing MU in last set

7th

Row 400m 97% effort; rest 6mins x 5

Notes; Felt better control today went out hard  and fast and focused on each stroke  being powerful...
Notes;
Felt better control today went out hard and fast and focused on each stroke being powerful…

 

 

 
8th

AM

10mins 90% effort

Row 200m

AD 20cals

10 CTB chin ups

 

rest as needed

 

10mins 90% effort finish at open pace

3 burpee box jump on and over 24″

3 clean and jerk 135#

6

6

9

9… increase by 3 every rnd

 

Notes; - Warmed up very well for this. Did 10 minutes AD, then Mobility and 3 TnG C+J 95,135,155,165,175 before hitting first piece. Did a clean solid 4 rounds in first , then rested 8 minutes.. Second piece felt good on C and J  and BJ kept moving and wasn't sure of best option for Box technique as you can see.. https://vimeo.com/86190414
Notes;
– Warmed up very well for this. Did 10 minutes AD, then Mobility and 3 TnG C+J 95,135,155,165,175 before hitting first piece. Did a clean solid 4 rounds in first , then rested 8 minutes..
Second piece felt good on C and J and BJ kept moving and wasn’t sure of best option for Box technique as you can see..
https://vimeo.com/86190414

 

9th

 

 

 

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