Month: July 2013

130710

EMOM for 10 min squat snatch x 1 rep @ 75% of 1RM (150)

DE DB bench press 2×15 reps @ 30% + band (40#dbs, blue monster minnie)

C2B pull up w/ 1 sec pause at top, 5×5 reps on the 1 min

100 bandie press downs
100 bandie rows
100 V-ups

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130713
Snatch heavy single 175
Split jerk from behind neck 3″rm” 220(from blocks)
80% by max reps:12

Pull a sled 500′ hand over hand (rope) 190#

10 min amrap: Row 2k, double unders.
7:33.3, 135

130709

Run 3k, Sub’d row (which wasnt the best choice because of diane yesterday) 11:38.6

So in addition to my lacking motivation from the open, i suffered a hip injury backcountry snowboarding towards the end of the open this year. I was nursing it but it finally brought me to a doc.
TORN HIP LABRUM
typically this results in surgery but i will try and battle through it with physical therapy. If my performance is spotty i apologizeImage

130708

Good mornings 3×8 HEAVY; 155#
then;
1×5 HEAVY 165

20 turkish get ups, light, technique focused, 30# DB

DIANE:

21-15-9
Deadlifts (225)
HSPU
6:57

— I need to really work on HSPU efficiency. Most my time was spent falling off the wall. broke sets of Deadlift @ 11 reps and 10 reps for rounds of 21 and 15, respectively.

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130706

Today was rough. Lack of motivation is hurting me pretty bad. 

5×3 reps hang squat snatch @ 65% 1RM, 135

5×3 reps snatch grip behind the neck push jerk, 135

Rest 3 min, then
As many reps as possible in 1 minute of snatch balance 135

A. 1 set amrap unbroken chin ups
41

+
For time:
Row 250m
15 kbs 2 pood
25 burpees
15 kbs 2 pood
Row 250m
rest 12 min exactly
x3 sets
(all performed at 100%, no pacing)
 
5:15
5:10
5:11

 

130704

‘MERICA!

3RM 3 board press + 2 strips’o’chain = 235#
80% for max reps= 12

3×8 arnold press 40# dbs

10 min:
10 Ring Rows
5-2-2 Parallette Pass Through, Dip, Pushups Mini-combo (Through PPT, 2 dips, back PPT, 2 pushups)

100 bandie kickbacks

2 min superman hold (accumulated)

Image

130702

130627
3rep max box squat w/ blue monster minnies(~125-150#tension): 245# bar weight
Caitlyns bday Metcon:
2x21kbs 2pood, 6 pwr snatch 155#, 27 DB thrusters 45#
48 cal air dyne buyout

130701
DE bench 8×3 115+ red monster minnies, 5x1clean 2 split jerk, 8 negative deficit HSPU

2×50 burpees rest 1:1
2:41, 2:55

1x max reps pull-ups 30

130702
5rm deadlift w/ two strips o chain
275
80% ( 225): 22

60 kbs for time (2pood) 3:22

100 bandy good mornings