Sunday, August 8, 2010

Wednesday August 4, 2010

A: 3 position Hang Power Clean; high, mid thigh, knee cap; 1,1,1 X3 (2 min)
B: 10 Chest to Bar pull up X5 (60 sec)
C: Row 100M @ 100% for time X3 (90 sec)

Results:

A: 185/185/1185
B: As Rx'd
C: 18.3/17.9/17.8

Tuesday August 3, 2010

OPT 3

Complete in 60 min. 3RM front Squat (hip crease below knee cap), 2RM Snatch (2 sec between reps), 1 attempt max rep chin up (chin breaks vertical plane of pull up bar)

Results
Front Squat = 138 kg
Snatch = 80 kg
COVP Pull up = 40

10 lb pr on Front Squat and Snatch

Thursday July 29, 2010

3 rounds for time
Deadlift 21 reps 185#
50 Double unders

result
5:04

went as fast as I could

Wednesday July 28, 2010

10/9/8/7/6/5/4/3/2/1
Dips
GH Raise
+
100 GHD sit ups for time

Results

Dips done with 40# DB
subbed nordic raise for GH raise
+
6:45

Abs were sore. Back is still tight and its 2 weeks later as I type this. Bummer.

Tuesday July 27,2010

10 min HSPU Practice
+
5 sets @full effort
25 UB wall ball 20#/10ft
20 Hang PC 105#
15 KBS 2 pood

Results

2:25/2:25/2:35/2:45/2:30

Total = 12:40

Saturday July 24, 2010

10 min muscle up practice
+
2 min timer - 10 burpees and run 400 m X5
+
4X 4 sets of 5 toes to bar (45 sec between sets)


Result

Muscle up - worked on multiples

Run - 1:50/2:10/2:30/2:17/2:16

Knee to elbow as rx'd

Thursday July 21, 2010

For time:

15 snatch - 135#
15 HSPU - 2" off ground
15 L Pull uo
15 HSPU - 2" off ground
15 snatch - 135#

result
12:50

Need to do this again. Snatch was slow. I know I can go faster.