Monday, 063014

A. Muscle snatch 

60-70-81PR-85PR

B. back squat cycle  @20X0

65-70-80-85

110 x 8

119x8

136 x 6

145 x 6

^worst week by far 

Almost died on last 6 hahaha 

C: Emom x 20

Odd: 5 burpees + 5 KB SqT cleans (70)

Even: 3-5 deficit strict hspu 

Tuesday , 062314

Am: 

A. Muscle snatch - not tnG 

60x3 65x3 70x3 75x1PR 80x1 PR

B. row intervels 

500m x 8 rest 2:30 @1:45

4 rds at 1:44-1:45. 

5th rd 1:47.  Stopped there. Retry Thursday. Legs fried with these tempo squats 

Hour and half rest 

Pm: 

C. 

5 Strict Muscle ups

200m Run 

4 Strict Muscle Ups

200m Run 

3 Strict Muscle Ups

200m Run 

2 Strict Muscle Ups

200m Run 

1 Strict Muscle Up

200m Run 

3 Muscle Ups

200m Run 

5 Muscle Ups

200m Run

7 Muscle Ups

200m Run

9 Muscle Ups

200m run 

Time: 13:30 

all unbroken - winded on run- legs heavy 

Monday, 01212013

Holy Sore. Back is a world of its own. But going to try and get something done

Muscle Snatch
65-85-95-135-145-155-165(f)

Back Squat
135x10 185x5 225x5 275x3 295x3 315x1 325x1
Stopped there. Felt good gettin some weight on back.

WOD: :30 On :15 Off x 14 rds
Burpees
Unsure score. Felt ok. Shoulders were fatiguing factor.

Then, some strict Pull-ups