140930

5 minutes handstand practice.

Then:

bench press:
5 × 85, 5 × 105, 3 × 125, 5 × 135, 5 × 155, 5+ × 175 (14)
5? × 185 (5)
5? × 195 (5)
AMRAP × 135 (12)

Then:
Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) KB Swings 24/16kg
2) Air Squats
3) Ab-Mat Situps

74+130+88

Warm-up 10 minute row: 2461m, 2:01.9/500m

140929

Swim: 750m. Un-timed.

140927

deadlift:
5 × 155, 5 × 190, 3 × 230, 5 × 250, 5 × 285, 5+ × 325 (17)

then:
5 minutes handstand practice.

Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

140926

5 minutes handstand practice.

Then:
15 Min AMRAP
6 Ring Dips
12 Pull-ups
18 Box Jumps (24/20)

7 rounds + 6 ring dips.

Warm-up 10 minute row: 2452m, 2:02.3/500m
Cool-down 10 minute row: 2263m, 2:12.5/500m

140925

5 minutes handstand practice.

Then:10 Rounds
250m Row
10 DB Snatch (75/50)

Time: 27:57 (2:25, 2:32, 2:44, 2:40, 2:59, 3:10, 2:31, 3:00, 3:02, 2:49)

Warm-up 10 minute row: 2381m, 2:05.9/500m

140923

press:
5 × 60, 5 × 75, 3 × 90, 5 × 95, 5 × 110, 5+ × 125 (12)
5? × 130 (5)
5? × 140 (3)
AMRAP × 95 (14)

Then: 5 minutes handstand practice

Warm-up 10 minute row: 2459m, 2:02.0/500m
Cool-down 10 minute row: 2412m, 2:04.3/500m

140920

Bike: 35.11 miles. Time 2:55:28, 12.0 mph. Easy pace.

140920

5 minutes handstand practice.

Then:
bench press:
5 × 80, 5 × 100, 5 × 120

squat:
5 × 100, 5 × 125, 5 × 150

Warm-up 10 minute row: 2556m, 1:57.3/500m
Cool-down 10 minute row: 2506m, 1:59.7/500m

140918

5 minutes handstand practice.

Then:

6 ROUNDS:
Max Air Squat in 30 seconds
Rest for 30 seconds
Max Burpee in 30 seconds
Rest for 30 seconds

26+10+28+11+27+11+28+10+27+11+26+10 = 225

Warm-up 10 minute row: 2452m, 2:02.3/500m
Cool-down 10 minute row: 2333m 2:08.5/500m

140916

5 minutes handstand practice.

Then:
Row: 8 x 20:10, use meters or watts

108+105+105+101+98+95+95+98=805m, 1:39.3/500m

140728: 110+109+106+105+105+102+101+102=840m, 1:35.2/500m
140707: 113+109+107+103+102+101+99+99=831m, 1:36.2/500m
131224: 104+106+107+105+103+99+102+101=825m, 1:36.9/500m
131017: 109+109+103+99+97+95+96+92=802m, 1:39.7/500m
130503:113+112+105+103+101+101+100+100=835m, 1:35.8/500m

Then:
“Bring Sally Up” – Back Squats (135/95)
Squat to the bottom with “Bring Sally down” and stay in the bottom until “Bring Sally up”

135 lbs, Had to break on last few reps, legs smoked from Tabata.

Warm-up 10 minute row: 2309m, 2:09.9/500m
Cool-down 10 minute row: 2261m 2:12.6/500m

140915

5 minutes handstand practice.

then:

2 Rounds:
30 Goblet Squats (70/55)
500 meter row
30 KBS (70/55)
500 meter row

Time: 17:45

Warm-up 10 minute row: 2352m, 2:07.6/500m
Cool-down 10 minute row: 2214m 2:15.5/500m

140914

deadlift:
5 × 150, 5 × 185, 3 × 225, 5 × 280, 3 × 315, 1+ × 355 (7)

then:
7 min Amrap (ladder)
3-6-9-12 . . . . .
Front Squat (135/95)
HSPU

3+3+6+6+9+9+12

Warm-up 10 minute row: 2354m, 2:07.4/500m
Cool-down 10 minute row: 2342m 2:08.0/500m

130912

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Reps for time of:
Bench Press (BW) 
Strict Pull Ups

175 lbs. Time: 27:01

Warm-up 10 minute row: 2257m, 2:12.8/500m
Cool-down 10 minute row: 2273m 2:11.9/500m

140911

press:
5 × 60, 5 × 70, 3 × 85, 5 × 105, 3 × 120, 1+ × 135 (8)
1? × 140 (1)
AMRAP × 105 (13)

Then:
10 minutes handstand practice.

Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2346m 2:07.8/500m

140909

10 minutes handstand practice.

Warm-up 15 minute row: 3404m, 2:12.1/500m
Cool-down 15 minute row: 3442m 2:10.7/500m

140908

5 minutes handstand practice.

Then:
4 rounds for time of:
25 burpees
10 one-arm dumbbell snatch/alternating - 75 lbs

Time: 15:27 (3:28, 3:48, 3:58, 4:12)

Warm-up 10 minute row: 2408m, 2:04.6/500m
Cool-down 10 minute row: 2268m 2:12.3/500m

140907

squat:
5 × 100, 5 × 125, 3 × 150, 5 × 185, 3 × 210, 1+ × 235 (5)

5 Rounds for Max Reps of:

1 Min overhead squats @95/65
Rest 30 Sec
1 Min Ring Dips
Rest 30 Sec

OHS: 15+11+10+9+8 = 53
RD: 20+12+11+13+11 = 67

Warm-up 10 minute row: 2240m, 2:13.9/500m
Cool-down 10 minute row: 2228m 2:14.6/500m

140905

5 minutes handstand practice.

Then:
12:00 AMRAP
12 pistols
12 Kettlebell swings - 2 pood
12 box jumps - 24"

4 rounds + 12 pistols + 12 kbs

Warm-up 10 minute row: 2205m, 2:16.0/500m
Cool-down 10 minute row: 2142m 2:20.0/500m

140903

noon:
5 minutes handstand practice.

Warm-up 15 minute row: 3454m, 2:10.2/500m
Cool-down 15 minute row: 2476m 2:09.4/500m

PM:
bench press:
5 × 80, 5 × 100, 3 × 120, 5 × 150, 3 × 170, 1+ × 190 (11)
1? × 200 (1)
1? × 210 (1)
AMRAP × 150 (15)

then:
4 Rounds, 3 minutes each:
270m Run
Max Pull Ups or Muscle Ups
Rest 2 minutes between rounds. Run a hard 270 and score number of pull ups or muscle ups per round.

41+25+22+20=108 pull-ups. 40 unbroken pull-ups in the first round.

140902

5 minutes handstand practice.

Then:Row: 3 x (:90s, :60s, :30s), Recover :30s after each interval

442+292+146
438+287+148
434+287+147

2621m, 1:43.0/500m

Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2354m 2:07.4/500m