mon 9 may 2011

rest

sun 8 may 2011

5-4-3-2-1 of
dl 315/muscle up
c/j 225/hspu
squat snatch 135/burpee over bar

3 hr rest
3 min max ohs 135
5 min to find 1rm ohs
(back to back scored separate)

10 min rest

for time :
75m plate push (25m turnaround)
15 box jump 36in
25 renegade row 35lbs
15 box jump 36in
75m plate push

sat 7 may 2011

930 am

3rft
400m run
10 power snatch 135
20 pullups

1:30
5rft
15 kbs 2pd
10 burpees
20 wallball

10 min rest
3 min max double unders

thur 5 may 2011

run
3 x 1mi @ 85 % effort rest 1:1

- 6:20, 6:15, 5:58

notes- ran each 400m of each mi with negative splits and negative splits on the miles as well
focused on breathing, stride length and frequency, feel great, may have scared some high school kids at the track with my chest hair, they are scared for life now. calves feel 100x better now that i got rid of those motherfucking gastroc destructors (inov8).

wed 4 may 2011

am

3 sets

2x
20 games style pushups
10 ohs 155
35 double under
- rest 6 min active on airdyne

pm

20 min amrap @ 90% effort

25 ft handstand walk
20 wallball
250m row

3 may 2011

worked up to heavy double snatch, hit 225

4 snatch on min for 4 min @165
rest 1 min
6 on min for 4 min @ 135
rest 1 min
8 on min for 4 min @ 115
rest 1 min
10 on min for 4 min @ 95


finished all except for last 2 min at 95lbs, got realllll tough there

mon 2 may 2011

worked up to heavy triple back squat- wasnt expecting to PR but hit 415 high bar

5 sets:
deadlift 8 @ 315 touch n go
12 burpee
1 min airdyne sprint
rested 4 min bt sets

rest 4 plus hours

10 min warmup run E pace

2x(400m x 5) @ 1:20 pace rest 1:20
-rest 3 min btween series

notes-did 2nd series with 20 pushups at end of each run, ran first one too fast in 1:08, all others at desired pace

10 min cooldown run @ E pace