7/14/14

AM
A. split jerk stance strict press @31x3 ; 4-5x5; rest 2 minutes
B. laying DB tricep extensions 15-20x3; rest 2 minutes
+
6 sets for max reps
1 minute strict pull ups
1 minute burpee box jumps 24"
1 min rest

PM
amrap UB hspu (kipping, but don't rest of your head)
AD sprint 20 seconds
rest 3 minutes
x4
+
amrap UB muscle ups
row sprint 20 seconds
rest 3 minutes
x4

Results
AM
A. 65, 75, 80, 85, 90x4
B. 15, 15, 20
+
167 reps total, do not remember each set.  I was consistently getting about 15 pull ups each round, and about 12 burpee box jumps each round

PM
17+12
17+12
15+9
12+11

3+101
4+108
3+113
3+116
happy to consistently get 3 muscle ups now!

7/10/14

Training

AM
A. Pressing snatch balance; 5x5; rest 90 sec (technical load)
+
12 min amrap:
6 strict hspu
6 strict pull ups
rest 8 min
12 min amrap:
6 CTB pull ups
6 burpee box jumps 24"

PM
3 rounds for time:
Row 500m
15 deadlift 135#

Results

AM
A. 45, 50, 55, 60, 65
these were pretty fun!
+
10 rounds
10 rounds + 10 reps
loved the first one! second one, not so much. those burpees get me every time 

PM
9:23
eek. couldn't even string together the deadlifts unbroken! I do not like this combo! 

7/8/14

Training
A. Front squat clusters 8.4.2x5; rest 30 seconds/rest 3 min (increase weight)
B. OHS build to a 3rm+For time:20 squat snatch 100#20 squat clean 120#

Results
A. 110, 120, 130, 140, 150
150 felt tough, but these felt really strong
B. 155#
25# PR even for a 1rm! 
+
12 or 13 minutes... I forget exactly but this was way harder than I thought it would be! Had to do singles of everything the whole time. 120# felt like a million. Unable to do PM since my mom was in town helping me move but I'm going for a swim tonight to make up for it:)