0415:
20min Airdyne
+
Clubbell work
+
5 round: 15 t2b
+
15 Hip ext, 50 DU x 3

10:30
A. Hang Cl&J x 2 every 3min
185#, 195, 205, 215, 225
Testing Hammy out.

B. Rope climb 1-5 and Hang Cl&J 5-1 with ascending weight (135, 155, 185, 205, 225)
Walked through this to test hammy and get some rope climb in.

WED
4:30 AM
Took it easy wanted to stretch/test my Hammy:
6 rounds of 15 Hip extension, 15 GHD situp
+
6 min of continuos walking lunge

10:30 AM
Hang Sq snatch practice to test Hammy
Easy 75#,85,95,105,115,125,135,145,155  

Hang SQSn practice

►

WOD: 7 MIN AMRAP 10 WB, 5 T2B
Result 12 rounds +1

TUES:
4:30 AM
1,000m row
100 Wallballl
100 DU
1,000m row

10:30
A. Strict Strength couplet
http://www.crossfitoldtown.com/tuesday-06262012/
Used 105# for all pullups
Used 140, 142, 143, 144, 145 for strict press

B.
10min airdyne :30 at 450+ watts, :30 easy
-rest 5min-
10min airdyne :30 at 450+ watts, :30 easy

Early AM:
A. Airdyne :30 Aerobic, :30 spin x 10

B. 6 sets: 15 t2b

C. Airdyne :30 Aerobic, :30 spin x 10

D. 5 min of Clubbell work

Mid AM:

A. 30 Muscle ups
result: 3:11

B. Max effort strict HSPU x 3, rest 5 min
result: 26, 24, 23

C. 200meter farmers walk, 2 pood, 2 sets, 2min rest
results:
1:55, no drops
2:05, 3 drops

Tweaked Hamstring on Friday, still tight but should be good to test by end of week.
4,900% – MPH!

EARLY AM:

A bit sore and tired, kept it to my simple yet effective:

A. 10 min Airdyne :30 aerobic, :30 easy spin
-rest 5 min-
B. 10 min Airdyne :30 aerobic, :30 easy spin
-rest 5 min-
C. 10min of Clubbell work for the shoulders.

10:30

7 minute AMRAP
60m shuttle run (10m out and back x 3)
5 Burpee Box jump at 30″
10 KB swing at 70#

Results: 6 full rounds.
I had a hard time warming up/getting fired up.
Finally said heck with it…I went outside for 20min walk in the sun!
Got my mind right for attack!
Came inside and did 5 intervals, each one was faster, proved to myself I could do less than 1:10 a round, simply needed to push through. Did it, a good effort on a WOD that is not always in my wheelhouse. Ready to EAT and REST!

0415

A. 10 min Airdyne :30 aerobic, :30 easy spin
-rest 5 min-
B. 10 min Airdyne :30 aerobic, :30 easy spin
-rest 5 min-
C. 10 T2B EMOM x 10 min, in remaining time Amrap DU
results: over 500 DU, too many! Would move to 12reps or go 15 reps x 6 min next time

0845
Mobility

10:30
400m run
20 HSPU
5 Muscle up
10 PC at 225#
5 MU
20 HSPU
400m run

Results: 9:44
Runs were fast.
HSPU unbroken first round then 10,5,5
MU UB
PC were off today (from yesterdays sq clean/fatigue?)
Missed 3 reps and took too much time after misses.
Another shot at this would be sub 9min but it was good to train when not 100% and push through

MPH – 4,900%!