01292014 - Wednesday

A. Sumo dead lift 5x3 ascending - 135, 225, 315, 375, 375

B. EMOM 10 - 3 muscle ups easy with these 

C. 4 rounds rest 2x between 

25 cal AD sprint

20 wall balls

15 ghd sit-ups

1:57, 1:58, 1:58, 2:05

Felt good today

01282014 - Tuesday

A.  EMOM x 8:00 2 hpc + push press 225

B. OH Lunges 5x4 worked up to 155

C. 3 rnds:

15 burpees

15 dead lift 115

15 s2oh 115

45 du

8:10

D. 15 rounds

:20 row sprint/ :40 rest

9 < this number is being used to test something that I am working on. More to come later


Side note started using the BCAA by BSN for pre and during the workouts and really love it. I feel like my energy stays constant.

01272014 - Monday

A. Hang power snatch x 2 - form work

B. 7RM HBBS - 305

C.  Max Rep HSPU - 19

D.  AMRAP 16 

 300m row

5 squat clean 155

7 box jump 30

9 chest to bar

5 rnds + cleans