Tuesday 100615

^1st session

AMRAP 8.  100m run, 200m row, 30 double unders 

AMRAP 8. 1 legless, 3 deadlift 315#, 5 box jump 36"

Doing these again later, lower intensify with class 

Monday, 100515

Am

A. Push press - 5rm + 2x5@90

70-80-85-90x3

Drops at 85kg

B. Back SqT - 5rm + 2@90

100-110-125-137

Drop to 123 X 5 X 2 

Pm

AMRAP 20

20 SqT cleans 135#

20 c2b

20'cal bike 

@80% or so. 3+20

Monday, 080315

Feeling rough going in 

Going through 

Session 1 

A. Push Press. Up to 70kg x 8 for few sets 

B. SqT cycle day 1 week 1 

Back SqT - belt no knee Sleeves

(Using 401# still as max. Not relative currently)

1x10 @60% (went 242)

1x8 @70 done at 127kg

1x6 @75 done at 137kg. Position got tough 

1x4@80 (didn't do)

Front squat 

1x5 @ 60% done at 95kg

3x5 @ 70%   Doing at 115kg but only 3 reps each set today 

B. 

AMRAP 7

3 strict 3" deficit hspu 

6 burpee touch 

12 cal assault bike 

Score /. 4+11

Rest 7 

AMRAP 7

6 kipping 3" deficit hspu 

8 burpee touch 

12 cal bike 

Score - 4 rds 

3 x 10 ghd back ext.  pvc behind head 

Rest for a bit. Have shake.  

Ended with 3 x 5 min runs (day 1 of week 1's running programming) 

Friday, 073115

Starting back up with this blog. Training begins Monday for 2016. 

Monday, 52515

Starting over . . . Literally 

Am

A. Back SqT - ladder 6.5.4.3.4.5.6

125x6

130x5

135x4

140x3

140x1 - had nothing. 

Dropped to 120 for set of 3 

B. SqT Clean speed work