Monday, December 23, 2013

Practice movements for Capoot Challenge

clean/weighted lunges with axel bar 

20# wall ball to 10#

GHD 14# wall ball

3 Rounds

9 20# wall ball to 10'

6 GHDs w/14#

3 axel weighted lunge each leg 105ish#

11:00

 

Sunday, December 22, 2013

Front Squat

85x5

105x5

125x3

140x5

120x7

100x9

Ring Rows

5,5,5,5,5,5

EMOM (12 Min)

Odd

5 burpees

Jump over bar 

3 Clean 90#

Even

5 burpee

10 KB swing, Russian 53#

Thursday, December 19, 2013

Back Squat

85x5

125x5

145x3

(5) 175x5

(7) 155x7

(9) 130x9

Go up 5# on all next time 

Pull up

0x5

2.5x4

7.5x3

12.5x2

15x1

(5) 5x4

(7) 2.5x5

(9) BWTx6

WOD

5 Rounds:

1:00 on, 1:00 rest

25 wall balls 

100m row penalty per missed reps

25, 25, 23 (2), 22 (3), 19 (6)

Penalty: 1100m

Tuesday, December 17, 2013

Deadlift

85x5

125x5

165x3

(5) 170x5

(7) 145 x7

(9) 125x9

Ring Dip

0x5

5x4

7.5x 3

12.5x2

17.5x1

(5) 7.5x5

(7) 5x7

(9) 0x9

In 10 min:

Match reps of HSPU:Chest to Bar

Total:16

My chest to bar pull ups clicked today! Did 6 consecutively, key is to lean back!!!

Saturday, December 14, 2013

Rest

Sunday, December 15, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x1

(7)105x5

(9) 90x9

I had a pinch in my neck that went down to the inside of my right shoulder blade. Definitely affected my ability to hold the weight overhead. 

Chin Up

0x5

5x4

7.5x3

10x2

15x1

(5 )7.5x2

(7) 5x3

(9) 2.5x4

Friday, December 13, 2013

Power Clean

65x5

85x5

105x4

115x5

95x7

80x9

Shoulder Press

55x5

60x5

65x3

75x3

70x5

60x9