1/13/2015

supine bridge w/ leg whipe 6-8/side x4
+
A. Straight Legged DL @30×1; 8-10×4; Rest 2-3 minutes – go to just below the knee cap
65, 95, 115, 120

B1. WTD supinated chin up; 1-3; Rest 60 seconds
1pood(3), 1pood (2), 1pood (1)

B2. Strict supinated chin ups; 90 second AMRAP; Rest 60 seconds
12,13,11

B3. Rope climb; 90 second AMRAP; Rest 4 minutes x3 sets
3, 3, 3

C. CGBP cluster; 2.2.2; Rest 10 seconds/Rest 2:00 x3
85, 95, 95

D. Trap 3 raise @1116; 1-3×4; Rest as needed -https://www.youtube.com/watch?v=NGghJxgKAjs
2.5 pounds/ hand

+
8 sets
400 meter row
Rest 3:00
– record time per row
– all sets same pace
1:50
1:47
1:49
2:00
1:45
1:44
1:46
1:47

1/13/2015

1/13/2015

A. FS @53×1; 3-5×5; Rest 2:00
95, 95, 105, 105, 110

B. TGU 1st 4 steps; 4-5/side x4; Rest as needed –
0.75, 0.75, 0.75, 1 pood

C1. Pendlay Row @11×2; 3-5; Rest 60 seconds
65, 75, 85, 95

C2. Sidelying external rotation @1111; 6-8/side x4

D. EMOM 12 minutes; Deadbug x15
+
4 RFT
3 wall walks
100 meter kb rack walk 35# per hand

1/13/2015

12/29

29th
A. Goblet Step up to lateral lunge; 6-8/side x4; Rest 60 seconds between sides – step up on box, step down, then lateral lunge. That’s 1 rep.
0.75, 0.75, 0.75. 0.75

B. Pike push up; 8-10×4; Rest as needed -https://www.youtube.com/watch?v=EA8g7q9jauM

C1. Pendlay Row @30×0; 8-10; Rest 60 seconds
65, 75, 75, 80

C2. Sidelying external rotation @1111; 8-12/side x4 -https://www.youtube.com/watch?v=oNCuZh2Os_U
10, 10, 15, 15

D. EMOM 8 minutes; 20 second Hanging L sit hold from pull up bar **** THIS WAS HARD!!! Unable to accumulate 20secs all the way.
+
4 RFT
7 inch worm push ups – https://www.youtube.com/watch?v=AmTEE53zojs
100 meter farmer walk 1.5 pood per hand
10: ishhh I think

12/29

12/26

A1. Toe touch; 10; Rest 20 seconds

A2. Deadlift @3131; 3-4; Rest 90 seconds x4 sets
125, 155, 175, 185

B. WTD Pull up; build to a 1RM
55 lbs PR

C. CGBP; 5,3,1; Rest 3 minutes – build ot a tough single
95, 115, 125

D. Supine bridge with leg whip; 6-8/leg; Rest as needed x4 -https://www.youtube.com/watch?v=kRSquvZfP0w

12/26