4 Sets @ 97%
10 Squat Cleans (95)
10 Bar Facing Burpees
5 Squat Cleand (115)
5 Burpee Box Jumps (24)
10 Cal Row
Rest 7 min
(2:22-2:43--the Burpees were what slowed me down. I was dying. Felt weak and tired all day.)
Thursday, February 25, 2016
Feb23
Single Arm Active Hang- 3x10 seconds/arm
(Left arm was fine. Right arm hurt a little.)
+
16 min EMOM
1st- 3 Power Cleans (185)
2nd- 5 Unbroken MU
(155 on PC. It hurts to pull too heavy still. MU were fine until round 6.)
+
3 Rounds For Time
10 Snatches (135)
15 Box Jumps (30")
(6:34--took my time on the snatches. Rebounded all box jumps.)
(Left arm was fine. Right arm hurt a little.)
+
16 min EMOM
1st- 3 Power Cleans (185)
2nd- 5 Unbroken MU
(155 on PC. It hurts to pull too heavy still. MU were fine until round 6.)
+
3 Rounds For Time
10 Snatches (135)
15 Box Jumps (30")
(6:34--took my time on the snatches. Rebounded all box jumps.)
Feb 22
A1. Front Squat- 5x3; Rest 30 seconds
(205--I will only be doing moderate weight until my back is strong again.)
A2. Archer Pull-ups- 5x3/arm; Rest 2 minutes
(Yes. Not perfect--can't keep the one arm extended through the entire movement)
+
3 Rounds @ High Effort
12 STO (135)
25 Cal Row (1100+)
Rest 2 minutes
(Yes. Shoulder to overhead were unbroken. Row wasn't too hard to maintain)
+
3 Sets @ High Effort
12 Power Snatches (75)
2 min bike @ Same Perceived effort as row
Rest 2 min
(Yes. Bike kills me)
(205--I will only be doing moderate weight until my back is strong again.)
A2. Archer Pull-ups- 5x3/arm; Rest 2 minutes
(Yes. Not perfect--can't keep the one arm extended through the entire movement)
+
3 Rounds @ High Effort
12 STO (135)
25 Cal Row (1100+)
Rest 2 minutes
(Yes. Shoulder to overhead were unbroken. Row wasn't too hard to maintain)
+
3 Sets @ High Effort
12 Power Snatches (75)
2 min bike @ Same Perceived effort as row
Rest 2 min
(Yes. Bike kills me)
Saturday, February 20, 2016
Feb 19
A. Thruster-- build to moderate single
(185)
+
7 min Aerobic Warmup
+
3 Rounds
2 Power Cleans (165)
4 TTB
6 Wallballs
Rest 2-3 min
+
20 minute AMRAP
5 Power Cleans (165)
10 TTB
15 WB
(8+17--All Wallballs unbroken)
Tuesday, February 16, 2016
Testing Day 2
A1. Single Leg Barbell RDL- 3x7/leg
(115--left leg is either tighter, weaker, or both. It hurt a little and wasn't as sturdy.)
A2. Chinese Row- 3x10/arm
(40--will do heavier next time.)
B. Bear Crawl- 4x40sec
(Hamstrings were pretty tight. Stayed as straight-legged as I could)
+
Jackie
(5:59)
(115--left leg is either tighter, weaker, or both. It hurt a little and wasn't as sturdy.)
A2. Chinese Row- 3x10/arm
(40--will do heavier next time.)
B. Bear Crawl- 4x40sec
(Hamstrings were pretty tight. Stayed as straight-legged as I could)
+
Jackie
(5:59)
Monday, February 15, 2016
Testing Day 1
Here we go again.
Shoulder CAR's--decent but not great. Will record next time.
Hip Opening--stretched more on the left hip.
Shrimp Squat-- 2x4-6/leg (easier on left leg. Got better second round)
A. Front Squat- 3x5 moderate/tough
(215,215,235)
B. Seated DB Press- 8RM
(50--worked out perfectly because that's our heaviest DB)
14 min AMRAP
60 Cal Row
50 TTB
40 WB
30 Cleans
20 MU
(15MU--3 less than PR)
Shoulder CAR's--decent but not great. Will record next time.
Hip Opening--stretched more on the left hip.
Shrimp Squat-- 2x4-6/leg (easier on left leg. Got better second round)
A. Front Squat- 3x5 moderate/tough
(215,215,235)
B. Seated DB Press- 8RM
(50--worked out perfectly because that's our heaviest DB)
14 min AMRAP
60 Cal Row
50 TTB
40 WB
30 Cleans
20 MU
(15MU--3 less than PR)
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