5x2 Bench Press (45#, 55#, 65#, 75#, 85#)
Max reps @ 85# = 2

5 Min AMRAP
20 DU
5 burpees

1 Min Rest

5 Min AMRAP
20 Airsquats
5 T2B

HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

Rest day, total workouts of the week 14 h, x 6

Strength & Conditioning:
Metcon x 2
Aer x 1, 75 min
Squat 910 kg
BB x 3

Gymnatics:
MU - 65
BMU -
Bfly - 55
BCTB - ti
HSW - 40 m

Recovery:
Sleep 2/7
Avg. 7 h 30 min
Avg. 22:30
Avg. EA 39 kcal/FFM

10 Rounds

15 pushups
10 pullups
10 toes to bar

Man, three days/WODs in a row that were arm-centric. I need it, badly, but, DAMN am I sore!

Warm Up:
2x
5 Pull Ups
10 Push Ups
30 Double Unders
15 Squats

Mobility:
Pain ball on feet and calves

MetCon:
5x
10 Diamond Push Ups
20 Second Handstand Hold
20 American Kettle Bell Swings (52 LBs)

Thursday 26 January 2012

Back Squat
5x5

Then

15, 20, 25 Pull Up

Between Sets

Thruster 10kg/5kg
400m Run / Row / Watt Bike

Post Load and Time:

"Badger" @ 29:52

20 cal row
30 burpees
40 box jumps
50 v-ups
30 m weighted lunge
50 m sprint

Snatch(Power or Squat) 3-3-2-2-1-1 My snatches are so so so so bad oh god 125

Then, 12 min AMRAP

10 Ground to Overhead 95/65

15 Abmat sit ups

7 +10

HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees