Thursday, September 29, 2016


40-30-20-10

TTB
Push ups

Rest 5"

40-30-20-10
Good mornings 45lb bar
Push ups

29:40 Rx'd



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Wednesday, September 28, 2016

10" AMRAP

400m run
40 DUs
30 TTB
20 burpees
10 pull ups

DUs weren't feeling it today

TTB were practice

Pull ups butterfly and that was immaculate.

1 plus the run


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Tuesday, September 27, 2016

21-18-15-12-9-6

With a 20lb vest

Push ups
Pull ups

All strict.

17:42


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Wednesday, September 21, 2016

Press 5! Stopped at 195

TK

20" AMRAP

8 strict pull ups
8 box jumps 30" (subbed GHD)
12 KB 70lb

Bad knee but 7 rds plus 4 pulls


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Tuesday, September 20, 2016

20min AMRAP

15 kipping HSPU
15 butterfly pull ups
15 med ball sit ups 20lb

3 plus 10 HSPU



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Monday, September 19, 2016


Lynne +20

BW plus 20lb bench
20lb wt vest for pull ups

64 total

Sick for a week and pretty much did nothing.

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Tuesday, September 13, 2016

ps + snatch balance no dip+snatch. 5 sets. 1+1+1. no misses!!!

power clean+front squat+clean+jerk: 1+1+1+1 x 5 sets. no misses

back squat: 5 sets x 2 reps…..use about 85%

50 AB MAT SIT UPS USING WEIGHT BEHIND HEAD.

95 for snatch work. Tough enough. I'm sick and have been coughing a lot.

135-165-185-205-225 for Clean work

275 for BS

5lbs for sit ups


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