Aug 11 2012

Hike the chief

time
35 minutes to the top PR

Aug 9 2012

A.
skills practice
Pistols
HSPU

Both legs are starting to get better...left still needs more work.
Getting better range of motion in the HSPU.  Up to 8 unbroken full range.

B.
EMOM Front Squat 1 rep, clean from the floor

score
95-135-155-165-170

August 8 2012

AM:
5 rounds for reps:

90 seconds rowing for calories
30 seconds rest
90 seconds kb swings 24 kg
30 seconds rest
90 seconds D.U
30 seconds rest
90 seconds front leaning ring hold
30 seconds rest
score:
23-24-24-23-25
32-33-27-27-33
80-74-80-50-63
2-1-2-2-1

PM:
5x5 overhead squats

45#-75#-95#-115#-135#(x2)

air force 1
20 thrusters
20 sdhp
20 push jerks
20 OHS
20 front squats

4 burpee interruptions on the minute every minute
score:
8:50 with 75#

Aug 7 2012

"Bear Complex"

5 rounds of:
7 sets
power clean
front squat
push press
back squat
push press

score:
45#-95#-115#-135#PR-155# (2) fail