10/27/14

A. Back SqT 4×4 @80-85% @31X1

300# hARD!!! 

B. AMRAP 10 @ competition pace 
5 bar lateral burpees
10 Thrusters (105/83)
15 C2B Pullups

6 rounds plus 11. Need to learn pacing after 7 min

C. Coach Led Scap Cool Down

10/22/14

A. SqT Clean - 1RM in 12-15 min 

Felt horrible and couldn't get technique right. Missed 120k 4 times. 

B.

:10 on @225/133-153TnG SqT Cleans

:30 off 

*cont til cant tng reps in the :10 with speed

Used 185 felt like shit on here aswell. 

**10 sets max 

**no resting during the time, think FAST cycle time here (relative to individual)

*** scale accordingly;  up/down -  to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly. 

****

C. 5 rds AFAP 

Row 250m 

3 burpee muscle ups 

Didn't time it just wanted to finish it. Each row was 1:40 splits. Off the rower between :50-:53 

D. DB SA Row 6-8 reps x 4 sets each side

E. Scap Recovery Work and positional holds 

10/21/14

A. Snatch Grip Deadlift (deficit) 3×3 @ your max clean weight
* 10 min to hit these 3 sets

275#

B.
10 min clock
est 10RM Push Press (from floor)

165#

rest 2 min

2 min max hspu (kipping allowed)

24

rest 6 min

@the 20 min mark
amrap 6
6 ohs (93/63)
6 kb swings (70/53)
6 box jumps (24/20

6 rounds+ 2