Back squat 1-1-1-1-1-1
110kg
130kg
140kg
145kg
147.5kg
150kg

Sunday 120415

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Rx'd : 16:45

Done at Globo Gym. Could have been faster, but there was a 30 ft walk through machines to go from GHD / Box to the pullup bars. Started off with a ride to the gym (~1mi) then 20 min cybex. Cooldown and ride home.

NEED TO REFOCUS ON REHAB AND RECOVERY!!!!!

A)
Ring Strict Pull-ups
Accumulate 25 Reps. Rest as needed.
Option: Partner/Self Assisted Ring Pull-ups

B)
Strict Handstand Push-ups
Accumulate 25 reps. Rest as needed.
Option: Deficit, 0-3 pads, Box Pike, DB Z-Press

AMRAP in 20 minutes:

2 Muscle-ups (jumping)
4 Handstand Push-ups (stinkbug)
8 Kettlebell swings (55#)

100 Burpee Challenge Day 13= 13 burpees

KB or BB Thrusters
Strict Pullups
6-5-4-3-2-1
*Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups

Finisher:
20 seconds on/ 10 seconds off x 8
Swings
rest 1 minute
Burpees

Row 1k
Rest 1min
Row 500

Total time: 5:19.8
3:26.7
1:53.1

AMRAP 15

5 Power Cleans at 70/50kg
10 Toes to Bar
15 Swings at 32/24

3 Rounds, 5 Cleans, 10 TTB, 2 Swings

For Time:

50 Abmat
50 DU
50 Abmat
50 Walking
50 Abmat
50 Burpees
50 Abmat

21-15-9

Thrusters #95/65
Pull-ups