AM
AMRAP Muscle Ups non false grip kipping
Run 800 m @ 80%
rest 2 min x 3
Noon
A. Squat Clean Thruster - build to a tough single - NOT a 1RM
PM
5 rounds for time @ 90%:
10 wall walks
10 russian KBS heavy
50 m prowler push constant movement
Results:
AM
3mu 3:10
4mu 3:14
5mu 3:07
Noon
135, 185, 225, 245, 265
PM
14:30 - 16:30 - Im guessing because because Matt reset the clock twice
Thursday, January 5, 2012
Wednesday, January 4, 2012
Tuesday January 3, 2012
AM
Run 400 m @ 80%
HS walk 50 m
rest 2 min x 5
Noon
A. Power CLean - 3 x 3 @ 80%; rest 90 sec
B. 3 TnG heavy Power Snatch on the minute for 8 min
C. 45# plate walking lunges overhead x 16; rest 1 min x 3
D. Leg Less rope Climbs - 8 for time - 20'
PM
3 rds for time:
50 double unders
Row 350 m
Results:
AM - HS Walk turned into a HS hold after 2 rounds
Noon - PC 275
155 TnG PS
3:09 8 legless rope climbs
PM - 5:39
Run 400 m @ 80%
HS walk 50 m
rest 2 min x 5
Noon
A. Power CLean - 3 x 3 @ 80%; rest 90 sec
B. 3 TnG heavy Power Snatch on the minute for 8 min
C. 45# plate walking lunges overhead x 16; rest 1 min x 3
D. Leg Less rope Climbs - 8 for time - 20'
PM
3 rds for time:
50 double unders
Row 350 m
Results:
AM - HS Walk turned into a HS hold after 2 rounds
Noon - PC 275
155 TnG PS
3:09 8 legless rope climbs
PM - 5:39
Saturday December 31, 2011
AM
Strict Muscle Up practice - 30 min
Noon
A. Clean Grip Dead Lift - build to a tough single in 3 sets - NOT a 1RM
B. Clean Grip Dead Lift - 315# x 3 on the minute for 5 min
PM
5 rounds for time:
Run 400 m
15 thrusters - 95#
15 toes to bar unbroken
Strict Muscle Up practice - 30 min
Noon
A. Clean Grip Dead Lift - build to a tough single in 3 sets - NOT a 1RM
B. Clean Grip Dead Lift - 315# x 3 on the minute for 5 min
PM
5 rounds for time:
Run 400 m
15 thrusters - 95#
15 toes to bar unbroken
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