EMOM for 15 mins:
1st: push press 175 x 3
2nd: hdspu x 4
3rd: Muscleups x 5
Unbroken
Row 1000m x 4 @ 1:57-1:59, 4min rest
Tahylor Law
Tuesday, December 17, 2013
Monday, December 16, 2013
Power Snatch int + BSq mod + GHR + ABC
A. Power snatch cluster 1.1
155#
B. Back squat @ 85% 1rm 3 x 7
204 completed
C. Gh raises 8-12 x 5
Completed
D. 2 min L-sit on rings
Took about 6 mins to accumulate the time
Tahylor Law
155#
B. Back squat @ 85% 1rm 3 x 7
204 completed
C. Gh raises 8-12 x 5
Completed
D. 2 min L-sit on rings
Took about 6 mins to accumulate the time
Tahylor Law
Friday, December 13, 2013
Wk 2 day 5
A. Split jerk 1rm
280, pretty comfortable
B. Back squat @ 80% 4x6
197 completed
C. Back extensions weighted 5 reps by 10 mins EMOM
40#
D. For time:
20 pronated strict chins
20 kipping hdspu
20 parallel strict chins
20 kipping dips
20 supinated strict chins
20 hand release push ups
16:35
280, pretty comfortable
B. Back squat @ 80% 4x6
197 completed
C. Back extensions weighted 5 reps by 10 mins EMOM
40#
D. For time:
20 pronated strict chins
20 kipping hdspu
20 parallel strict chins
20 kipping dips
20 supinated strict chins
20 hand release push ups
16:35
Thursday, December 12, 2013
Wk 2 day 3
15 rds @ high effort:
25 double unders
6 kbs @ 24kg
3 burpees to 6" above reach
3 T2B
45s rest
Mix and match order, keep work time the same:
.50-.58 rd times
Tahylor Law
25 double unders
6 kbs @ 24kg
3 burpees to 6" above reach
3 T2B
45s rest
Mix and match order, keep work time the same:
.50-.58 rd times
Tahylor Law
Wednesday, December 11, 2013
Wk 2 day 3
A. Power clean cluster 1.1.1
205#
B. Back squat 4 x 6 @ 80% 1rm
197 completed
C. Barbell hip thrusts 6 reps x 10min
195
D. Weighted side bridges x 6 30s/30s
30#
Tahylor Law
205#
B. Back squat 4 x 6 @ 80% 1rm
197 completed
C. Barbell hip thrusts 6 reps x 10min
195
D. Weighted side bridges x 6 30s/30s
30#
Tahylor Law
Monday, December 9, 2013
Wk 2 day 1
A. Below knee hang power snatch
155#
B. Back squat 4 reps x 6 sets @80%
195
C. Ghd raises 12-15 x 4
Completed rds of 12
D. Weighted front bridge 8 x 30s
Completed with heavy bag. Some breaks
Tahylor Law
155#
B. Back squat 4 reps x 6 sets @80%
195
C. Ghd raises 12-15 x 4
Completed rds of 12
D. Weighted front bridge 8 x 30s
Completed with heavy bag. Some breaks
Tahylor Law
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