Monthly Archives: February 2016

A – Power clean cluster – 1.1.1 x 3, rest 15 sec/2 min (85% effort)235 across  + B – 15-12-9 for time Power Cleans @ 135 GHD situps 4:07 + C – AB 10 min @ 80-85% done  + D … Continue reading →

A1 – Row 350m @ 93-95% effort, rest 15 sec A2 – 15 HSPU for time, rest walk 3 min x 3 21 – (1:07.3 – 1:36.1) 24 – (1:08.1 – 1:37.2) 23 – (1:08 – 1:37.4) + 15 min … Continue reading →

A – Split jerk – 5 singles @ 85-90%, rest 2 min 268 acrosa + Pre-workout notes 30 STO and 30 TTB are fast and quick on paper, but there are 60 total Burpee. STO is a 1-2 second per … Continue reading →

A – Squat clean x 1/Hang Squat clean x 1/Front squat x 1 – 1 complex every 90 sec x 6 235/245/255/265/275/285 Clean complex Really wanted to go for a single @ 295 but thought it would be smart not … Continue reading →

A – Split jerk tough single 285 Wasn’t feeling it this morning. Wanted more but hip drive and speed under the bar wasn’t great today. + B – 60 sec AMRAP burpee MU’s, rest walk 60 sec x 4 5/4/4/4 … Continue reading →

Friday met-con planning; As I spent some time Thursday night and Friday morning thinking about how I was going to attack the 8 minutes. Last Saturday’s 27-21-15-9 in 8:50 was a gauge of c2b pull up volume for my thoughts … Continue reading →

A – BB Z-press @ 21X2 x 5-6, rest 2 min x 4 95/105/105 X 5 X 2 + B – For time 50 strict HSPU (4:44) 50 deadlifts @ 185lbs (7:18) 50 burpees (13:15) 50 cal row (15:54) Rep … Continue reading →

Air bike 4 min @ 85% high aerobic pace, rest walk 1 min x 3 so I don’t have the best heart rate monitor, but I at least try to use it for some of these sessions, my avg heart … Continue reading →

A1 – Row 750m @ 2k pace, rest 30 sec A2 – 20 toes to bar for time, rest walk 3 min x 3 26/25/27 Would’ve been able to do a 4th set unbroken, pretty confident of that, but would’ve … Continue reading →

AM 12 min AMRAP 12 Deadlifts @ 185 12 toes to bar 12 wallballs 6+18 Negatives I couldn’t control: How early I had to train today. Went for extra sleep instead of waking up to properly fuel. But did try … Continue reading →