28.08.2014 - Thorium Throwdown #3

10 minute window
42 burpee over box jumps - 24"
42 wall ball - 9kg
42 pull ups
AMRAP muscle ups

18 muscle ups (6:35) 

Paced the BBOJ to avoid gassing out, finished them at 2:47. Felt strong on the wall balls but broke 30-12 to save the shoulders for the muscle ups. Think i was a little to conservative on the pull ups as i wasn't sure how i would do going straight into muscle ups, broke them 15-12-9-6. Two sets of 15 and a 12 would have been better probably. 

27.08.2014 - Back Squats & C&J

A. Back squat; 3-2-1-3-2-1; 2-3 minute rest
140(3), 150(2), 160(1), 145(3), 155(2), 165x

B. C&J; 8 sets build to 80%; Every 2 minutes
70 - 105kg - Easy

25.08.2014 - AM Strength + PM LacEnd

AM

A. Cluster; 1.1; EMOM x10
80 x4 sets, 85 x3 set, 90 x3 set - Then 100 x1 rep, 110 x1 rep PB

B. Front squat @33X1; 3-3-3-3-3
70, 80, 90, 100, 110 - Started light, lower back twinge

C1. Strict press; 8 x3; 30s rest
40, 50, 60 - Started too light

C2. KB step ups; 12 x3; 30s rest
2x24kg - Tough

C3. Banded goodmoring; 36 x3; 1 minute rest
Green band

PM

25 second row @100%
3 minute rest
x4 sets

- 5 minute rest

12-9-6 FT @100%
SDHP - 50kg
Burpee to 6" reach

142m, 147m, 146m, 147m
+
2:04

23.08.2014 - AM Thorium #1 + PM Snatch

AM

Thorium Throwdown #1
3 minute AMRAP
GTOH
1 minute rest
x3

93 reps @53kg (35-30-28)

PM

A. Seated box jump; 9x2; EMOM
40"

B. Snatch balance; 5x3; 1 minute rest
60 - Stayed light, wasn't feeling fast. Slight twinge in my lower back from the AM work.

C. Snatch; 2-2-2-2-2; 3 minute rest
60, 70, 80, 90x(1), 80

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

21.08.2014 - PS, BS, Wtd. PU & MAP

A. Box jump; build to max height in 5 minutes
53"

B. Power snatch; 10x3@65-70%; Every 90 seconds
5 sets @55kg, 5 sets @60kg - All sets touch and go, focused on efficiency. 

C. Back squat; 5-5-5-5-5
130, 135, 140, 145, 150 PB

D. Pull up; 5-5-5-5-5; Rest 90 seconds
BW, 5kg, 7.5kg, 10kg, 12.5kg

+
750m row @85%

- 3 minute rest -

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

- 3 minute rest -

3 minute AMRAP
6 T2B
30 double unders

2:40.5
+
2:15 
+
5+3

19.08.2014 - Running, HPC, MU & BBJ

2 RFT @80%
1000m run
6 hang clean - 100kg
8 muscle ups
10 burpee box jumps - 24"

15:08 PB - Steady runs, first a little quicker than the second. Unbroken cleans first round, 3-3 second round. Unbroken muscle ups both rounds. Step down BBJ first round, jump down second round. 1:07 PB since January.