150630

Press:
5 × 70, 5 × 85, 3 × 100, 5 × 125, 3 × 145, 1+ × 160 (f)

then:
15:00 AMRAP
1000M Row Buy-in
50 Goblet Squats (53/35)
35 KB Swings (53/35)
15 Ring Dips

1 round + 40 goblet squats. Row: 3:33.8, 1:46.9/500m

Warm-up 10:00 row: 2332m, 2:08.6/500m
Cool-down 10:00 row: 2274m, 2:11.9/500m

150629

MONDAY 150629
3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps

Time: 9:54. Used 1 pood kbs.

Warm-up 10:00 row: 2364m, 2:06.9/500m
Cool-down 10:00 row: 2239m, 2:13.9/500m

150624

3 rounds, each for time, with dumbbells (50/35)
200m farmers carry
30 lunge steps
20 hang squat cleans
10 push presses
Rest 2:00 between rounds

Two rounds. Not timed.

Warm-up 10:00 row: 2332m, 2:08.6/500m

150623

bench press:
5 × 90, 5 × 115, 3 × 135, 3 × 160, 3 × 180, 3+ × 205 (4)
3? × 215 (3)
3? × 225 (1)
AMRAP × 160 (6)

squat:
5 × 120, 5 × 150, 3 × 180, 3 × 210, 3 × 240, 3+ × 270 (3)
3? × 285 (3)

Warm-up 10:00 row: 2312m, 2:09.7/500m
Cool-down 10:00 row: 2362m, 2:07.0/500m

150621

Warm-up 10:00 row: 2372m, 2:06.4/500m

deadlift:
5 × 165, 5 × 205, 3 × 245, 3 × 285, 3 × 325, 3+ × 365 (3)
15 push-ups after each round

for time:
1000m Row
50 AbMat Sit-Ups
30 jumping lunges
20 Push-ups

time: 6:34 (row 3:35.6 1:47.8/500m)

Cool-down 10:00 row: 2373m, 2:06.4/500m

150620

Warm-up 10:00 row: 2347m, 2:07.8/500m

Overhead Squat (1 Rep Max): 155 lbs.

then:
TUESDAY 150519
1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Post total number of pull-up reps and calories rowed to comments.

75 pull-ups + 105 calories

Cool-down 10:00 row: 2330m, 2:08.7/500m

150619

Warm-up 10:00 row: 2332m, 2:08.6/500m

press:
5 × 70, 5 × 85, 3 × 100, 3 × 120, 3 × 135, 3+ × 150 (3)
5 strict pull-ups between press rounds.

then:
10 Min AMRAP
Power Snatch (155/115)
7 Bar Facing Burpees

135 lbs.
4 rounds + 5 snatch + 3 bar facing burpees

Cool-down 10:00 row: 2287m, 2:11.1/500m

150617

Warm-up 10:00 row: 2379m, 2:11.9/500m

then:
5 rounds for time of:
10 single-arm dumbbell snatch (75 lbs)
20 box jumps (24"/20")

time: 13:08

150616

Warm-up 10:00 row: 2411m, 2:04.4/500m

squat
5 × 120, 5 × 150, 3 × 180, 5 × 195, 5 × 225, 5+ × 255 (5)
5? × 270 (5)

then:
Granite Games 2013 Event 5 (Time)
45 TTB
-then-
3 Rounds
15 Deadlift – 185#/115#
15 Back Squat – 185#/115#

135 lbs. Time: 12:12 (3:41, 2:28, 2:55, 3:06)

150611

SATURDAY 140906
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

10 rounds even.

150415: 11 rounds + 40 yard swim
150319: 11 rounds even. Had about 15 seconds left and didn't attempt a swim in that time.
141106: 10 rounds + 50 yard swim + 10 push-ups.
141008: 10 rounds + 50 yard swim + 4 push-ups.

150610

20 Minute AMRAP
15 Burpees
20 Box Jumps (24/20)
25 KB Swings (24K/16K) (Russian)
200m Run

4 rounds + 15 burpees + 20 box jumps

Warm-up 10:00 row: 2340m, 2:08.2/500m

150609

bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 150, 5 × 170, 5+ × 195 (7)

then:
400m run
Fran (75 lbs)
400m run

Time: 13:25

Warm-up 10:00 row: 2388m, 2:05.6/500m
Cool-down 10:00 row: 2259m, 2:12.8/500m

150607

“Adderall”
0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time
10-13 Minute: Rest
13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

15+19+20. Could have got more thrusters if I could see the clock.

7:02 mile, 3:48 800m.

Warm-up 10:00 row: 2388m, 2:05.6/500m
Cool-down 10:00 row: 2259m, 2:12.8/500m

150606

Warm-up 10:00 row: 2402m, 2:04.8/500m

deadlift:
5 × 165, 5 × 205, 3 × 245, 5 × 265, 5 × 305, 5+ × 345 (17)

15 Minute AMRAP
20 Cal Row
10 Burpee Med Ball Cluster 20 lbs.

5 rounds even.

150605

Bike: Belmont loop. 17.04 miles. 1:05:10. 15.7mph.

150603

Warm-up 10:00 row: 2338m, 2:08.3/500m

then:
10 Minute EMOM
Max distance HS Walk each Minute.
*Once feet come back down, you’re done.

40m total.

then:
DB Power Snatch – 1 RM
*Find your 1 RM single arm Power Snatch for both arms using a dumbbell.

90 lbs. Could have gone higher but no heavier weight available.

then:
Complete 4 Rounds:
55 lb DB Step Ups – 12 Reps
*Alternate legs when performing the Step Ups.

then:
Complete 5 Rounds:
1 Minute Assault Bike – Max Calories
1 Minute Rest

C2 row: 25+25+25+25+25=125 calories total/1625m

150602

Warm-up 10:00 row: 2327m, 2:08.9/500m

press:
5 × 70, 5 × 85, 3 × 100, 5 × 110, 5 × 125, 5+ × 145 (2)

then:
30 Box Jumps (24/20)
30 Pushups
400M Run
20 Box Jumps
20 Pushups
400M Run
10 Box Jumps
10 Pushups
400M Run

time: 9:58