85x5
125x5
165x3
(5)175x5
(7)155x7
(9)130x9
Used the "Slingshot" for my first 2 warm up sets
Ring Dips
BWTx5
5x4
10x3
15x2
20x1
(5)10x5
(7)7.5x4
(9)5x6
Friday, December 27, 2013
Friday, December 20, 2013
55x5
65x5
75x3
85x2
(3)88x3
(3)88x3
(3)88x3
Bench
45x5
65x5
75x3
(5)95x5
(7)78x7
(9)63x9
Thursday, December 26, 2013
Overhead Squat
65x5
85x5
105x3
(5)125x5
(7) 105x7
(9)95x9
Chin-Up
BWTx4
5x4
10x3
15x2
20x0
(5)7.5x3
(7)5x3
(9)2.5x4
3 rounds for time:
95#
4 shoulder to overhead
9 deadlift
7 front squat
400m Run
Score: 10:49
Tuesday, December 24, 2013
Power Clean
85x5
105x5
125x3
125x5
115x3
115x3
Next time 3 sets of 120 x 3
Shoulder Press
55x5
60x5
65x3
75x4
70x
60x
HSPU/C2B
28 total
First set I did 7 unbroken HSPU
Tuesday, December 24, 2013
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#
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