Wednesday October 30th 2013

5 sets:
15 chin ups in 3 sets of 5
10 push press 85# in 2 sets of 5 from rack
50 double unders in 2 sets of 25
0.8 mile AD
10 burpees ub
rest 4 min

*vary order of movements and record times and order along with notes

I’ll AD for .8 miles all day instead of rowing! This looks fun.

Old pic but I'm out of blog material :(

Old pic but I’m out of blog material 😦

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That was hard.

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Monday October 28th 2013

AM
A. Back squat 65%x3, 75%x3, 80%x3, 85%x3 EMOM for 2 min each
B. Back squat 185#+x1 every 45 sec for 3 min
C. Hang power clean mid thigh (only concentric) + hang power clean paused below knee + power clean EMOM for 8 min building
+
EMOM for 12 min
odd – 2 muscle-ups
even – 6 barbell front rack step-ups 95# to 16″

PM
10 min AD Z1
+
AD sprint 25 sec max effort
rest 3 min
x4
+
5 min AD easy

The squats were easy today. I took it easy on the three position cleans so I could work on technique. My muscle ups are inconsistent. Rounds 1 and 2 I got doubles. In round 3 I got single then single. On 4-6 I inly got 1 mu and 2 failed attempts. These were all done with a regular grip not false grip. I need to stop eating so much shit on the weekends. 😦

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Saturday October 26th 2013

10 min amrap @90%
10 wall balls 14# to 10 ft
10 hspu
0.3 mile AD
rest 5 min

10 min amrap @90%
250m row
10 kb swings 1.5pd
8 burpees
rest 5 min

10 min amrap @90%:
0.2 mile AD
250m row
rest 5 min

10 min amrap @90%
10 wall balls 14# to 10 ft
10 hspu
0.3 mile AD

Yay, more HSPU! Had a great night sleep last night. MAP was awesome!

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Friday October 25th 2013

IMG_3754
It was nice to have Graham and AK come for a visit this past weekend for our Barbells for Boobs event. We raised over $1000!
AM
A. Wtd dips @30X1; 6-9×4; rest 3 min
B. RDL @2020; 10-12×3; rest 2 min
+
4 sets:
15 hspu
15 kb swings 1.5pd
200m row
50 double unders
rest 4 min
+
GH raises @20X1; 8-10×5; rest 1 min

PM
row sprint 20 sec max effort
rest 3:20
x4
rest walk 5 min
x2

Yay! All my favorite things. Wait I say that about all of it.

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Wednesday October 23rd, 2013

5 sets:
12 CTB chin ups in 4 sets of 3
10 db thrusters 30#/h in 2 sets of 5
20 pushups in 4 sets of 5
800m row
75 double unders in 3 sets of 25
rest 4 min

*vary order of movements and record times and order along with notes

It looks like I’m learning how to pace. I find I need this on things like CTB/push ups and double unders. Thrusters I’m usually OK with but not sure how I would be with push ups immediately afterward. Looking forward to this. I might also do some snatch pulls before the wod just for technique practice.

Otis Monster!

Otis Monster!

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