7/28/15

A. Split Jerk – 1RM

Hit 245 worked on speed under the bar 

C. 15-10-6

Thrusters 135/93 115/83 95/63

C2b Pull-ups 

Had to adjust since I was at the FH 

Did strict pull-ups and Rx thrusters. Total time was 3:49. All thrusters unbroken and pull-ups were 8-7, 6-4, 4-2

7/27/15

Back Squat 1rm for day 

355

DT

5 rounds of 12 DL 9HPC 6 S2OH @155

Total time was 9:49

7/26/15

Golf

7/24/15

A. Overhead Lunge – alt legs; building to 10RM (5 each leg) *15 min

Worked up to 185. Tried and failed on 10th rep. 

B1. Strict Pull-ups 6×2-3 weighted reps 

70lbs

B2. Wall shoulder taps or support drills 

*12 min

C. AMRAP 6

10 KB (70/53) * scale accordingly 

10 goblet squats *

10 up and over box with KB 

3 rounds plus 20

7/23/15

A. Clean + push Jerk + hang clean + split jerk; build to max in 15-18 min

245

B. Afap 

15 cal bike 

15 burpee 

15 Russian KB swings (70/54)(53/35)

60′ bear crawl 

Rest 4 min x 3-4 rounds 

1:54, 2:10, 2:14, 2:31, 2:52

7/22/15

A. Strict Press – 2RM

165

B. Afap

1 mile run  

On treadmill 

20 sqt clean thrusters 155/108 135/93 115/83

1k row 

Total time was sub 20

7/20/15

A. SqT Clean + Thruster + Split Jerk; climb to heavy in 18 min

45,, 95, 135, 155, 185, 205, 225, 230(fail, jerked on the thruster)

B. 5 rds w/ CAP

25 wall balls (20/14) to 10′

10 burpee box jump overs (24/20)

5  muscle ups

Time cap was 20 was 2 MU shy of finishing all 5 rounds at the time cap. Finished whole workout at 20:31

7/19/15

Start a new round every 5 minuets. 10 reps each 10 rounds 

Lat pull down 140lbs

Single arm reverse tricep extension 20lbs

Rear fly peck deck 85lbs

Barbell curl 80lbs

Bench press 135lbs

Weighted sit ups 45lbs

DB swings 50 

7/18/15

Teams of 2 same gender 

A. Power Clean + hang power clean + tng power clean ; build to max in 12 min after warmup

450 total 

235 Adam 215 Matt 

Rest 3 min

B. 

2k row alt every 250m

100 t2b

200m each with 50/30 slamball (one runs, then Hands ball off to partner who carries his / hers 200m)

100 burpees onto 45# plate 

2k row alt every 250m

Total time 26:59 

Teamed up with Matty V. Loved the team workout!

7/17/15

A. OHS – 5RM for the day 

205 felt heavy today stopped there 

B.@110%

:30 thrusters (115/83)(95/63)

:30 bar lateral burpees 

:30 cal bike 

Rest 3:30 x 4-5 rds

34, 32, 31,30, 29

7/16/15

30 minutes on stepper level 10 cardio mode 

7/15/15

A. Push Press – 2RM

215 PR

B. 40-30-20

Wall balls (20/14)

Russian KB swings (70/53)

Box jumps (step down) 24/20

Push Press (75/55)

Cal Row

2 rounds plus 67

7/14/15

amrap 15 

400m Run 

7 c2b 

6 t2b 

5 pullups 

12 alt kb snatch’s (70/53) can scale to 53/35

3 rounds plus 409 meter run and 18 reps

rest 8 min

amrap 10 

300m row

20 ghd sit-ups 

20 ground to overhead 45/25 plate 

2 rounds plus 297 meters 

7/13/15

A1. Power clean + push press x 3; build to max 

45,135,185,205,225(fail)

A2. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc. Building to max here 

135,185,225,275,315

C. 10.8.6.4.2.4.6.8.10 

thrusters (95/63)

bar facing burpees

10:03 all unbroken 

7/10/15

60 min row 

7/9/15

A. Clean & Jerk ; wave style 3.2.1 

Worked up to 245

*20 min

B.  21-15-9

Front sqts 135/93

Ring dips

Felt very easy. All unbroken FS finished at 4:09

7/8/15

A. Push Jerk 3RM

45, 95, 135, 185, 205, 225, 245

B. Afap 

20 wall balls (30/20)

15 burpee touch’s

10 cal row 

5 bar muscle ups

Rest 4 min x 4 rds 

24 min cap timed out 

Had a very difficult time in the BMU had to do C2B. Completed 3 rounds plus 35. 

7/7/15

3 sets lat pull down super set with seated row. 

140/160, 160/180, 180/200

AMRAP 11

20 air squats 

10 hpc @ 115

10 box jumps or box jump overs (jump over a bench)

10 v ups

5 rounds plus 23

Rest 5 min 

AMRAP 11

400m run

10 swings w/ db each arm

10 towel pull-ups 

30 du

5 rounds plus 7