6/26/14

Training
AM
A. Behind the neck snatch grip split jerk; build ot a max
B. Weighted pull up; build to a 3rm
+
12 minute AMRAP
6 strict pull ups
4 ghd sit ups
2 strict hspu
1 box jump 30"

PM
For time
30 calorie AD buy in
21-15-9
burpees
chest to bar pull ups
30 calorie AD buy out

Results
AM
A. 165#
failed 170, these felt weird
B. 25.5#
+
9 rounds
my pull ups have gotten a lot weaker, had to start breaking them up after 2 rounds I think

PM
9:48
finally got my butterfly rhythm back on chest to bar - AD is what got me. last air dyne took way longer than it should have

6/24/14

Training

AM
A. front squat clusters 5.5x5 rest 30 seconds/rest 3 minutes
B. OHS; 3, 3, 2, 2; rest 2 minutes
+
For time:
100 wall balls
75 thrusters 35#
50 hang squat snatches 55#

PM
airdyne 5 minutes
rest 3 minutes
x5

Results
A. 125, 135, 145, 150, 155
B. 90, 100, 110, 120
love these things! didn't feel bad at all
+
16:14
my legs are still shaking from this!
did 25 wall balls, then sets of 15 and 10 after
sets of 15 and 10 thrusters
sets of 8 & 7 snatches

did not get to do PM, not enough hours in a day

6/23/14

Training

AM
A. Split jerk; 10 singles @80% 1rm; rest 90 seconds
B. Strict hspu; amrap in 5 minutes
+
For time:
Row 500m
20 muscle ups
Row 500m
40 toes to bar
Row 500m
60 c2b pull ups

PM
5 rounds for time:
10 s2o 95#
10 bar facing burpees

Results

AM
A. 135# - 80% would've been 155# but since I haven't worked on these in such a long time, I decided to go a little lighter. these felt good and easy though!
B. 27
yikes these have gotten a lot harder than they used to be... my arms are struggling!
+
26:13
gosh this was hard!  muscle ups have gotten so much better but they are still just so slow. I was stringing 3 together almost the whole time but I was having to take very long breaks in between in order to do that.

PM
8:52

6/19/14

Daily score 8
hard day but so fun!!! glad to be back at it

Training
AM
A. Behind the neck Split jerk; build to a max
B. Weighted pull ups; 1-2x5; rest 2 min
+
20 min amrap:
1 legless rope climb
3 strict hspu
20 seconds side plank L
20 seconds side plank R
30 seconds hollow rock

PM
30 seconds max reps burpees
30 secodns max reps CTB pull ups
30 seconds max calories airdyne
rest 5 min
x7 sets

Results
AM
A. 95# - just lightweight tech work. no wrist pain though yay!
B. 18, 20.5, 23, 28, 30.5 all x2. last one was a struggle!
+
6 rounds + 4 reps
took my time on this one because I didn't want to fail any rope climbs. maybe could've gone a little faster

PM
15, 10, 11
15, 10, 11
14, 10, 11
14, 10, 9
14, 7, 11
14, 8, 9
13, 6, 9
both hands ripped on the second to last one, so I had to do all singles on the last set of pull ups. this was very hard, much harder than it looked