22.08.2014 - LacEnd + Strength

2 sets @100%
6 kb swings - 40kg
40m shuttle (20-20m)
3 minute rest

- 3 minute rest

12-9-6 FT @100%
Thrusters - 40kg
Pull ups

- 5 minute rest

12-9-6 FT @100%
OHS - 40kg
Burpee box jump - 24"

20s each 
+
1:37
+
2:59 - Jelly legs

A. PC + HC + 2 SJ; 6 sets; 3 minute rest
90, 95, 100, 105, 110, 115 - Felt really good here!

B1. Clean pull; 2x6; 30s rest
130 x3 sets, 135 x3 sets

B2. Floor press; 5x6; 2:30 rest
80

19.06.2014 - 500m Row Repeat Test

500m row
90s rest
500m row

A. TYW ss Kneeling med ball toss
Complete

B. Floor press; build to max
60(5), 70(3), 80, 90, 95, 100, 105, 106 PB

C1. Bench press; 5x5
70, 70, 80, 80, 85

C2. Strict pull up; 5x max
12, 10, 9, 9, 8

4RNFT:
10 strict HSPU
2 rope climb (1 legless + 1 with legs)
0:15 L-sit hang

Complete - All four round of handstand push ups broke in to 5-3-2. Legless rope climbs could do with some work

12.06.2014 - ME Upper + Christine

A. Floor press; 3@75%, 3@80%, 3@85%, 3-4x1@90%+
80
85
90
95
100
105 - Current PB, felt very easy!
110x - Should have went 107.5 first maybe.

B. BTN push press; 5x2
85kg

C. Ring dips; 3x max
20 PB, 15, 11

D. Ring rows; 3x max
20, 14, 11

E. Christine
3RFT:
500m row
12 deadlift - 80kg
21 box jumps - 24"

8:57 - 1:45-1:50 rows, unbroken deadlifts and box jumps so faster rows are the only place to get a faster time on this.

F. KB skull crushers; 3x12@20kg

G. Banded face pulls; 3x20

05.06.201 - ME Upper

A. Bench press with band suspended KB; 2@80%, 2@85%, 1@90%, 1@95%
44(10), 64(7), 74(5), 80(2), 85(2), 90(1), 95(1)

B. Strict press; 5@80%, 5@85%, 5@80%
60(5), 64x(2), 60(5) - Failed the set of 5 at 85% so i did a cluster of singles at that weight then a set of 5 at 50kg

C. Push ups; 3x max
35, 25, 22 - Felt much stronger on these today, got to 30 without a pause at the top.

D. Strict pull ups; 3x12
12, 10-2, 9-3

E. Narrow grip floor press; 3x20
40, 40, 45 - This was tough! Last few reps at 45kg were grinders!

F. Accumulate 5 minutes of heavy farmers walk
Complete @32kg/hand 

G. Plate pinch hold; 3x max
26s, 23s, 29s 

08.05.2014 - ME Upper

For time:
30 burpees
1000m row
30 burpees
6:40 - 3:37 row

A. Floor press; 10-7-3-3-3-1-1-1
65(10), 75(7), 85(3), 90(3), 95(2), 97.5, 100, 102.5x

B. BTN push press; 5x2
80kg

C. Push ups; 3x max
36, 25, 15

D. Weighted chin up; 3x8
5kg - These were tough!

E. KB skull crusher; 3x8
24kg

3 rounds
30 GHD sit up
30 back extensions
30 reverse hypers

10.04.2014 - Rowing & ME Upper

35 min Z1 row
7658m

A. Floor press; 10-7-4-1-1-1
90, 70, 80, 90, 100x, 95 - 10kg down on my previous PB

B. Max strict HSPU x3
6, 4, 7 - used 1 ab mat for last the set.

C. KB skull crushers; 3x8-12
20(12)x2, 24(12)

D. DB row; 3x8-12
30(12)x3

E. 100 banded triceps

F. Face pulls; 3x20

01.02.2014 - AM Conditioning + PM Strength

AM 

2 sets @100%

6 DB snatch @30kg

10s assault bike

3 minutes rest

- 3 minutes rest -

For time @100%

12-9-6

thrusters @40kg

pull ups

- 5 minutes rest - 

For time @100%

12-9-6

overhead squat @40kg

burpee box jumps @24"

Didn't time the first part

+

1:44

+

3:50 - my legs were shot, felt like i was jumping out of concrete. 

PM 

A. Power clean + hang clean + 2 split jerks x6 sets; 3 minutes rest

- 70, 80, 90, 100, 102.5, 80. Dropped back to 80kg just to get another lift in but hit perfect positions.

B1. 2 clean pulls x6 sets; 30s rest

- 130kg

B2. 5 floor press x6 sets; 2:30 rest

- 70kg 

C. 3x max effort ring dips; 90s rest

- 18, 10, 8

Ok so i've been really lazy on posting recently, this is due to a multitude of reasons but after a few messages asking where my posts have gone i'm back to it!

Monday

Strength

Floor press, build to max
- 60, 70, 80, 90, 100, 102.5kg PB

Accessory

EMOM x10
Even - 5 strict weight ring dips @10kg
Odd - 12 pendlay row @50kg
- Complete, heavier on both movements next week

Conditioning

AMRAP 10 minutes
200m run
10 handstand push up
5 power clean @80kg

- 5+100m run, all unbroken but felt slow on the runs.

Tuesday

1 mile sled drag for time @60kg
- 41:29, the long steady incline made this very intresting.
+
EMOM x30
0 to 10 minutes
Even - 10 cal row
Odd - 12 unbroken pull ups

10 to 20 minutes
Even - 10 cal skierg
Odd - 12 burpees

20 - 30 minutes
Even - 10 cal row
Odd - 15 ball slams @32kg