4/14/2016

10 Walking Lunges w/30# KB, 300m Row
8 Power Snatches (45#), 300m Row
6 CTB Pull ups, 300m Row
3 Stone over Shoulder, 300m Row
10:00 Assault Bike

04/07/2016

10 Walking Lunges w/14# wall ball OH + 500m Row (1:56.4)
Rest 2:00
8 Burpees to Plate + 500m Row (1:57.6)
Rest 2:00
6 C2B Pull ups + 500m Row (1:57.2)
Rest 2:00
20m OH Carry (75#) + 30 cal Assault Bike (2:42)
Then
30 Ball Slams 20# (:53)

1/06/2016

3 x 3 Back Squats :02 pause Rest 2:00 (95, 05, 115#)
3 x 350m Row, 10 Burpees to 45# plate, 5 C2B
Rest 2:00
Time: 11:15
2 x 70 Double Unders, 12 Walking Lunges (w/75# bar in front rack), 15 T2B
Time: 15:33 (this went better than last week, still struggle with Double Unders)

12/23/2015

A. 3 X 5 Back Squat :02 pause, Rest 3:00 (75, 85, 95# should have gone a bit heavier, felt pretty good)
B. 8 x every 3:00
150m Row, 10 Wall Balls, 9 Pull ups, 8 Walking Lunges (25#) sat out round 7, totally in my head as I had a :45 rest and could have pushed through.

75:00 Yoga - feeling awesome. I wish I had time to do this daily. I will definitely take advantage of my 2 weeks off.

Hit Gymnastics Class with an awesome Coach.  Worked on HSPU.

12/17/2015

15:00 Back Squat 10 reps (75,  85, 105 thought I was doing 95)
8 Rounds every 3:00
150m Row
8 Wall Balls
8 Pull ups
8 Weighted Walking Lunges (25# DB)
I wanted to quit after 6 rounds but stuck with it and completed 8.

12/04/2015

Last night did Squat Cleans and Jerks (doubles) at Barbell Club. Work up to 95#

15:00 Squat Cleans 85#
4 x 3 Push Press (2 x 85, 2 x 90#)
30m 1 arm DB Carry (60, 65, 70# heaviest DB in the gym)
10:00 Double Unders (awful today)
5 x 7 Snatches (45#), 7 Walking Lunges, 7 Thrusters, 7 Burpees over the bar, REST 2:00
Times: 1:36, 1:35, 1:37, 1:40, 1:45

11/25/2015

A. 15:00 Squat Clean - build to a tough single 65, 85, 95, 105, 115, 120#
B. 4 x 4 Push Press 85 x 3, 90 x 1
C. 25m 1-arm DB Carry 70# heaviest one we have.
D. 3 x 10 Snatches, 45#, 10 Walking Lunges w/bar in front rack, 10 Thrusters, 10 Burpees over the bar (didn't put done the bar) Rest 2:30
Times: 2:30, 2:28, 2:25
E. 10:00 max set double Unders (15 still suck at these but got some drills to work on. Hoping it will make a difference)