Thursday, 1/2/2014


Strength:

A) CJ to max in 12 min (allow for 2 misses at 90% or above) then 75/2*3 sets, rest 90 sec between    *complete the drop down doubles touch and go

B) Back squat: Find 3RM in 10 min

  • 145#x3
  • 165#x1
  • 185#x3
  • 205#x3

Skill:

A) EMOM x 6 min: 6 HSPU + 10 Toes To Bar
* use deficit on HSPU if possible to maintain

  • all HSPU sets unbroken (no deficit; just normal RX)
  • T2B were bad; couldn’t finish all ten each minute: 10-8-6-5-5-4

Conditioning:

AMRAP in 30 min:
30 Cal Airdyne
50m Farmer Carry (35#)
10 Burpees AFAP
Rest 1 min walking
10 Hang Power Clean (115#)
12 Ring Dips (blue band)
15 GHD Situps
Rest 1 min walking
75 m sled drag (125#)
15 HR Pushups
30 Jumping Lunges (15 e/l)
Rest 1 min walking

  • Did the best I could to do the correct distances on farmer carry and sled drag, but I was inside due to rain; sled drag was the most difficult
  • 2 rounds + 11 calories on the AD
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