01.07.2014 - AM 5K Run + PM DE Upper

AM

5000m run

PM

A. Crossover Symmetry

B. Push press; 2@75%; EMOM x9
78kg - Feeling strong, comfortable weight today.

C. 20 bar muscle ups for time
1:28 - 10, 5, 5

D1. Parallel bar dips; max x5; 60s rest
16, 13, 13, 10, 9

D2. Strict pull ups; max x5; 120s rest
11, 9, 8, 6, 5

+
15 minute AMRAP @80%
15 tuck crunch
10m handstand walk
15 wall balls - 9kg

6+15 - Handstand walks were 5m out + back, unbroken bar 1 or 2, unbroken wall balls.

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

14.04.2014 - AM Row + PM DE Upper

AM

45 minute Z1 row
9127m, 2:11.4/500m avg

PM

A. 3 bench press @70%, EMOM x9 (3 wide grip, 3 medium grip, 3 close grip)
70kg - CG was the toughest as my triceps are still sore from Thursday

B. 3 x max push ups; 2 minutes rest
37, 21, 14

C. 3 x max strict pull ups; 2 minutes rest
12, 8, 8

D. DB row; 12-10-8; 30s rest btw arms, 90s rest btw sets
27.5, 32, 32 - DB's only got up to 27.5, used a KB for the last 2 sets which made it a little more difficult.

E. 100 band pull aparts
Orange band, alternated overhand and under hand every 25 reps.

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