Monday 6/1 (Being 6/16/14)
A. back squat @30X1; 3, 2, 1, 3, 2, 1; rest 3mins
135-185-225-275-315-345-365-385-355-375-395 + 225# x 5 @ 22X2
+
7 rounds for time: 3:29* missed 2nd MU on round 5 & 7.
2 MU (Bar)
3 box jump - 30″
+
As many rounds in 12 min @ 80-90%:
1 RC – 15′
5 wall walks
2 TGU/arm - 55#
4 rounds + 1 AT
Notes:
– second 3, 2, 1 should be more than the first
Tuesday 6/2 (Being 6/17/14)
"Dianne"
21, 15, 9 for time
DL 225#
HSPU (12-6-3)-(5-3-3-2-1-1)-(3-3-2-1)
Time: 5:50
Notes: HSPUs killed me again. This is almost 2 mins slower than my best on this...at least I have a recent mark to shoot for now.
20mins Z1 your choice - Mowed the Lawn
Notes:
– Use your normal set up for the HSPU (2plates and abmat or nothing)
– record time
– Z1 is easy spin on AD or AB or easy row
Wednesday 6/3 (Being 6/13/14)
A. emom – FS @20X0 2-3 65% of 1rm – 8mins speed focus - 225#
B. SC build to a max - 255# (SC), 255# (HPC)
C1. thruster 8-10; rest 10sec build per set - 115-130-140
C2. T2B amrap – 1; rest 3mins x 3 - 20-15-11
+
3 rounds for time
20 chin ups
20 wall balls 20/14# 10/9′ target
Time: 5:36 - UB/UB, 12-6-2/UB, 7-5-3-3-2/UB; took 10-15 sec b/t PU & WB. Chalked b/t rounds for PUs.
Notes:
– speed focus lower weight if not holding tempo - felt heavier than expected, but tempo was good. Form felt tight
– go for something if feeling it for SC - did not feel it!! Felt tired and I recovered.
– start tough and make small builds on thruster - felt tired so I stayed lighter.
– record time/breaks during 3 rounds -
Thursday 6/4
A. EMOM - BS @ 40X1 - 65% x 2-3 reps - 8 min - 275#
B. OHS @ 42X1; build to a moderate double in 5 sets - 95-115-135-135-135-135-135
C. EMOM - 8 min - 8 CTB Pull-ups P-P-S-S-P-P-P-P* (6+2)
D. EMOM – 12 min
odd – 6 tough KB snatch R - 70#
even – 6 tough KB snatch L - 70#
E. HS Walk Practice x 3 attempts
F. HS Hold x 1 min x 1
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