Friday 7/25/14

A. "Beep Test" EMOTM to failure: 10+4 burpees
7 Thrusters (75#)
7 Pullups
7 Burpees
B. Weighted One-Legged Squats 5x8 each leg 30# dumbbells

One round less on the Beep Test than I got previously.  I hit a wall with my breathing.  I was feeling kind of sick today as well.

Thursday 7/24/14

A. For Time: 4:27 or 4:37? I forgot
500m Row
25 Burpees
250m Row
15 Burpees
B. Weighted Stepups 5x10@18" 135-135-135-135-135

Wednesday 7/23/14

A1. Bench 8-6-4-2-8 215-225-245-275-215
A2. Pullups 5x4 SC2B Explosive
B1. DB Fly 5x10 45-45-45-45-45
B2. 1-Arm Ring Rows 5x10 each arm
C. "Half Weaver" 2 Rounds for time: 7:25
10 L-Pullups
15 Pushups
15 C2B Pullups
15 Pushups
20 Pullups
15 Pushups

Monday 7/21/14

A1. Weighted Lunge 4x10-12 135-155-165-185
A2. Snatch Grip Behing-the-Neck Push Press (Pause @ top) 4x5 165-185-205-215
B. For Time: 5:08
50 Kettlebell Swings (70#)
800m Run

Back still hurts from back squats last week, so taking a break from them this week.  Kettlebell swings were all unbroken, then the run was slow.  I made very poor health choices this weekend at Quakecon :P

Wednesday 7/16/14

A. Back Squat 7x5@315# Had to stop after 2 sets because my back hurt
B. For Time: 1:00 Unbroken
50 STOH (115#)
C. 50 Walking Lunges, 50 Squat Jumps to target

Tuesday 7/15/14

A1. Ring Dips 5 x fail @ 55# 10-7-7-6-6
A2. Pullups 5 x fail @ SC2B 13-11-11-9-10
B1. DB Incline 5x8@80#
B2. DB 1-arm Row 5x12@80#
C. :30 on/:30 off x 4 rounds:
Butterflies 25-23-24-25
Uneven Explosive Pushups 22-21-20-18
Hollow Rocks 15-15-15-15

Had a good 2 hour break in between lifting and the metcon.

Monday 7/14/14

A. Back Squat 6x6@285-305#
B. Snatch Grip Push Press 4x5 (pause 1 sec @ top) 135-165-185-205
C. Tabata Row
Rest 2 min
Tabata Row

Between 92-104m each interval.  Legs gave out very quickly.

Friday 7/12/14

Back Squat 10x3@345#

I didn't do the rest of the stuff.  I was dead tired, it had been a long week

Thursday 7/10/14

A. Back Squat 8x4@325#
B. "Hamilton" 3 RFT: 42:??
1k Row
50 Pushups
1k Run
50 Pullups

Wednesday 7/9/14

A. Back Squat 7x5@305#
B. PC Complex:
High Hang -> Hang -> Power Clean
135-165-185-205-215-225-235-245
C. EMOTM 10:00-
Odds-15 Push Press (95) + 10 Burpees
Evens-15 KBS (70) + 10 Burpees

First 4:00 rx, then switched to 10 reps + 7-8 burpees for remainder of time

Tuesday 7/8/14

A1. Bench 8-4-2-4-8 205-235-265-245-215
A2. Pullups 5xfail @ 45# 13-12-10-10-11
B1. DB Fly 5x8 45-45-45-45-45
B2. BB Bent Row 5x12 155-160-160-165-170
C. 5 RFT: 10:42
75 DU
5 MU

Wedneday 7/2/14

A. Back Squat 6x4@225#
B. Tabata Burpees 72
C. "Severin" For Time: 38:04
50 Strict Pullups
100 Hand Release Pushups
5k Run

I didn't get done with my paper yesterday until later in the evening, and I was too hungry and tired to head to the gym.  Today I tried to do something that was a combination of both days. Severin was pretty awful haha my long distance cardio is pretty bad.  I guess that's a result of lots of lifting and gaining weight recently, but that's okay.  Cardio is not my goal right now.

Monday 6/30/14

A. Back Squat 8x3@245#
B. EMOTM 18:00-
1-3 Hang Power Snatch (115#)
2-8 Box jumps (32")
3-15 UB T2B

My hands have really been hurting lately