Monthly Archives: December 2014

Week 3, Day 2

5 sets
75 double unders
15 ground to overhead 155#
12 ring dips
1k row
Rest 2:00
– all sets within 5 seconds or terminate
9:51
9:51
9:52
9:50
9:50

+
15 sets
30 second row 85%
30 second rest
– all sets within 3 meters or terminate

Did not have time to row. Going to airport to fly down to Florida to pick up a jet and fly it back to AK.

Week 3 Day 1

A. EMOM 14 minutes; Squat Snatch x2 TnG @ 67% of 1RM
145

B. BS; 5,3,1; Rest 3 minutes
275/325/345

+
4 sets 85%
500 meter row
25 wallballs 20# 10′ target
10 MU
Rest 2:00
– all sets within 5 seconds or terminate

5:47 / 5:44 / 5:44 / 5:47

Broke muscle ups into sets of 2 with 30 seconds rest. Felt good to be back on the rings. Have a ways to go to rebuild.

Day 4

Day 4
5 sets
300 meter row
20 wallballs 20# 10′ target
Rest 60 seconds
– all sets within 3 seconds or terminate
1:45. / 1:45 / 1:44 / 1:43 / 1:45
+
5 sets
50 double unders
20 power clean and jerk 95#
50 double unders
Rest 60 seconds
– all sets within 3 seconds or terminate
3:28 / 3:27 / 3:21 (terminated)

+
5 sets
500 meter row
12 burpee box jump overs 30″
Rest 60 seconds
– all sets within 3 seconds or terminate
3:20 / 3:19 / 3:18 / 3:17 / 3:19

Day 2

Day 2
5 sets
75 double unders
15 ground to overhead 155#
15 HR push ups
20 cal row
Rest 2:00

5:35
6:05
6:05
6:04
5:35

+
10 sets
30 second row 85%
30 second rest
– all sets within 3 meters or terminate

Unable to accomplish row due to time constraints

Day 1

A. EMOM 10 minutes; Squat Snatch x2 TnG @ 67% of 1RM
140

B. BS; 3×3; Rest 90 seconds – build per set
295/325/330
+
4 sets 80%
500 meter row
20 wallballs 20# 10′ target
15 CTB pull ups
Rest 2:00
– all sets within 5 seconds or terminate
3:13
3:15
3:16
3:25 ( fell off on pull ups)

Day 2

Day 2
A. EMOM 8 minutes; PC x2 TnG @ 65%
185

B. Segmented Clean pull; 2×5 sets @ 97% of PC 1RM; Rest 2-3 minutes
275

C. DB Floor Press with bridge @11×5; 4-6×4; Rest 2 minutes – https://www.youtube.com/watch?v=RNMDO5lUSaA
6 reps @ 55/65/75/75

D. Pendlay Row; 10-12×3; Rest 75 seconds
12@135 / 12@135 / 10@135
+
20 minutes 80%
100 double unders
5 power clean & jerk 135#
10 burpees
– all rounds must be within 5 seconds or terminate the workout.
– log each round’s time

5 rounds + 25 DU.
3:31
3:31
3:29
3:30
3:31