14.06.2014 - AM Lifting + PM Metcon

A. Backwards medball toss; 10x1@15kg

B. C&J; 80%x2x2, 85%x1x3, 80%x2
104, 110, 104 

C. Bench press; 5-5-5+@75%
11 @80kg

D. EMOM x16
Even - 2-3 weighted pull ups
Odd - 10 strict ring dips (slight pause at the top)

Dropped the strict ring dips down to 7 after 4 rounds.

5 sets at the same pace
30 cal row
10 power clean - 60kg
100 double unders
15 T2B
- 3 minute walk/rest

Feeling really fatigued so only did 3 sets

4:30, 4:25, 4:20 - UB cleans and T2B, double unders 50-50  

24.05.2014 - AM ME Upper + PM Chipper

AM

A. Rack press; 10, 7, 3@75%, 3@80%, 3@85%, 3x1@90%+
10x55, 7x65, 3x75, 3x80, 3x85, 1x90, 1x95, 1x100

B. Strict deficit HSPU; 3x max
6, 5, 4 - Seeing a huge improvement on these.


C. Banded pull ups; 3x max red band
6, 6, 5

D. Skull crusher; 3x8
20, 25x2

PM

For time:
20 deadlift - 120kg
30 box jump overs - 24"
40 KB swings - 24kg
50 double unders
50 Cal row
50 double unders
40 KB swings
30 box jump overs
20 deadlift

14:44 - Really pleased with how this went, i was feeling really tired and sore before i started and contemplated skipping it. Once i started i was fine though, i love the feeling of pushing past those physical and mental limits!!

25.03.2014 - AM Row + PM Training

AM

40 minute Z1 row

PM

A. Power snatch, build to a heavy double

40, 50, 60, 65, 70, 75, 80, 82, 83 (border line 2nd rep)

B. Wtd chin up; 1-1-1-1-1; 2-3 min rest

24, 32, 36, 40, 44

AFAP

100 double under

21 KB swings @32kg

15 no push up burpee to 2x20kg plates

- 10 minutes rest

x2

2:29 - Tripped at 36 on my du's 

2:24 - Unbroken du's

DWF Q1

Team of 4 (2 guys, 2 chicks)

600 wall balls 

EMOM 30 double unders

26:31

28.02.2014 - 14.1

315 (7 rounds) 

Unbroken double unders. Unbroken snatches for 2 rounds then 6-5-4 till the 7th round where I did 6-9. We have just discovered that our new wall time has been malfunctioning and is 24s fast, meaning that I actually only did a 9:36 AMRAP. I am going to redo the workout on Monday night using our old wall timer. 

31.01.2014

750m row @85% (of 1000m row)

- 3 minutes rest - 

For time @ unbroken 85%
300m row
15 burpees
12 kb swings @32kg

- 3 minutes rest - 

3 minute AMRAP
6 T2B
30 double unders

2:49
+
2:29
+
4 rounds

A. Max height seated box jump; 5 minute time cap
- 53.5"

B. 3 Power snatch @65-70% every 90s x10 sets
- 5 sets @55kg, 5 sets @60kg. Felt sharp, worked on the return to the floor.

C. Back squat 5-5-5-5-5; rest 2 minutes 
- 100, 110, 120, 130, 140x(4)

D. Strict pull up 5-5-5-5-5; rest 90 seconds
- Complete 

Power Clean 1rm, AMRAP @ 90% & Double under AMRAP

Power Clean, build to a 1 RM
- 60, 70, 80, 90, 100, 110, 115x, 115. Felt like i had no pull today.

+
AMRAP power clean @ 90% highest from previous in 8 min
- 24 reps at 104kg

+
AMRAP Double Unders in 10 minutes
- 685 reps. Did sets of 50, all sets unbroken. Calfs felt pretty pumped up after this.