5/31/11 – Double Training

AM:Run 10 min. @ Z1+5 Sets:Run 1 min. @ 1K PaceAMRAP: HSPU’s Played with different hand positioning on plates. Walk 1 min. actively+Run 10 min. @ Z1 Rest 6 Hours PM:5 rounds for time:1 squat snatch – 115#9 OHS – 115#15 ghd sit ups 5:29. All reps UB and smooth. Could have gone faster on OHS but slowed down to ensure perfect reps. “‘I can’t do it’ never yet accomplished anything; ‘I will try’ has performed wonders.” George P....

5/28/11 – Double Testing

For time:10 Squat Snatch @ 135#Run 400m8 Squat Snatch @ 135#Run 400m6 Squat Snatch @ 135#Run 400m6:59, All snatch ub except for last set. Did 3/3. Runs felt ok. Speed up last one. Rest 3 Hours 12,9,6 reps for time of:155# Squat CleanMuscleups8:06 Felt good. Really paced the cleans and muscle ups. Didn’t want to fail any reps. Missed 2 reps. Feeling good. Ready to go. “So do not fear, for I am with you; Do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”  Isaiah...

5/26/11 – Double Training

AM:A. Power Clean/Front Squat/Thruster/Push Press x 5; rest 2 min. 225,235,245,255,265,275xB. AMRAP: HSPU’s x 5; rest 1 min. Hands on plates 16,8,6,8,7C. Shoulder Mob’s Video of the 265 complex. I goofed up and did the thruster before the front squat and pushpress.http://www.youtube.com/watch?v=YOVz09T0S4k PM:2 Rounds For Time:15 Chinups20 UB KB Swings40 Double Unders15 UB OH SquatsRest 10 min. 4:23. All UB.+ 2 Rounds For Time: 15 Chinups 20 UB KB Swings 40 Double Unders 15 UB OH Squats Rest 10 min. 4:52. Broke DU’s a few times. +2 Rounds For Time:15 Chinups20 UB KB Swings40 Double Unders15 UB OH Squats 5:44. Broke DU’s a few times.Pretty tough today, grip was smoked. Pullups felt ok, shoulders still aren’t fixed yet. Energy was through the roof today. +Shoulder Mobs.+Ice Bath “Look to the LORD and his strength; seek his face always.” Psalm...

5/25/11 – Testing

For Time:Row 20 calories30 Burpees40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)50 Toes to bar100 foot Overhead walking lunge (45/25lb plate)150 foot Sprint

5/24/11 – Double Training

AM:For time @ 80%:Run 500m AMRAP:HSPURow 500mRest split time (4:51), 22 HSPU’s, 1:47ave/500m row +For time @ 85%: Run 500m AMRAP: HSPU Row 500m Rest split time (4:41), 21 HSPU’s, 1:42ave/500m row+For time @ 90%:Run 500m AMRAP:HSPU Row 500m(4:23), 16 HSPU’s, 1:36ave/500m row Rest 6+ Hours Warmup:row 20 calories5 db clean/jerk5 burpees to plates20 HSPU on plates5 burpees to plates5 db clean/jerkrow 20 calories+5 Sets @ 97-100%7 Deadlifts – Heavy12 Box Jumps @ 30″3 Deadlifts – Heavy2-3x RestSets were: :43@ 315, :44@ 335, :50@ 340, :41@ 335, :33@ 315. Box Jumps smooth, and really fast on last round. +Cool Down:3 sets:10 Reverse Hyper-Extension12 Strict Supinated Chinupsrest 2 min.+10 min. Ice Bath Every word of God is pure: he is a shield unto them that put their trust in him. – Proverbs...