MON-WED FEB 13-15

WED 15th

AM session

mid AM session
5 min @ 80%:
10 toes to bar
10 goblet squat – 1.5 pd
10 double unders

rest 5 min

5 min @ 80%:
10 ring push ups
10 KBS – 1.5 pd
10 double unders

rest 5 min

5 min @ 80%:
10 box jumps – 24″ – step down
10 push press – 75#
10 double unders

rest 5 min

5 min @ 80%:
row 150 m
5 burpees

RESULTS: 4-5 rounds on each. At 80% and 5min, easy effort

TUES FEB 14th

AM session

mid AM session
A. Front Squat – 3,3,3,3; rest 5 min
RESULTS: 235, 245, 255, 265×3 (had 270-275 in me, speed/confidence got better each set)
First time w/heavy front squats since day 1 tester, wasn’t sure how leg strength would be.

+

3 rds for time:
10 FS – 155#
10 burpees
10 CTB chin ups
Result: 5:07
Probably more like 90-95%
Should have revved up the engine better the fast start had me pull back on the throttle too much for 2nd round.
RD1: 10, 10, 10: 1:20ish
Rd 2: 6,4 fs, 10 burp, 6,4 c2b: 2:00ish
Rd 3: 5,5 FS, 10 burp, 10 c-2b: 1:45ish

MON FEB 13th

AM session

mid AM session
A. build to a tough squat clean thruster in 10 min – NOT a 1RM – leave some
RESULTS: 135, 155, 175, 180, 185

B. 1-10 unbroken Sq Clean thrusters for time – 115#
11:21

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