5/8/2012

Run:
5min Z1
+
12 sets:
1min @ 90%
1min @ 50%
+
5min Z1
Notes: Shout Out to my brother Tanner, He starts boot camp today, thinking about you bro. Its hot out. Summer is here. Attitude Nation.

5/7/2012

A. Front Squat: 7x2; rest 4min
+
5 sets:
15 Ring Dips
15 Butterfly Pullups
rest 4min
245,255,275,285,295,305,
310(1)
Ring Dips and Pull ups got done but were tough sets.

Notes: Pr'ed my Front squat by 15lbs. Haven't hit ring dips in awhile so it was go to hit some sets of those. Butterfly pull ups are coming along. Attitude Nation.

5/2/2012

Build to a max thruster in 7mins.
Hit 245lbs, went for 255 with 5 sec left and missed it.
5 Rounds:
5 BS 185lbs
7 KBS 32kgs

Notes: Tanners gone, got move motivation than before. Know one can stop me, I am my own maker. Attitude Nation.

4/30/2012

A.Front Squat 6x3 245,255,265,270,275,285
B1.Pull ups 11 sets of amrap butterfly
B2. 11x5 Hspu UB

Notes: PR'ed my 3 rep Front Squat today. Feeling really good on Front Squats. Hopefully It helps my clean, need to hit 300lbs on my clean, soon. Butterfly Pull ups went alright, for the first day. Tried teaching myself at 6am this morning when I had some extra time to kill. They will come. Attitude Nation.

04/25/2012

5min AMRAP @ 85%:
8 KB Swings (24kg)
8 toes to Bar
Row 200m 3.1rounds
-rest 5min
5min AMRAP @ 85%:
12 SDHP (75lbs.)
6 Pullups
20 Cal Airdyne 3rounds
-rest 5min
5min AMRAP @ 85%:
2 Muscle Ups
7 Burpees
Run 200m 3.1rounds

Good day of MAP training.

4/23/2012

A. Front Squat: 5x3; rest 4min 225,240,255,265,275
B1. Kipping Pullups: 10x8; rest 60sec
B2. HSPU: 10x5; rest 60sec

1000m Row @ 50%
+
10/10 TGU (24kg)
+
10min HS Walking Practice
+
1000m Row @ 50%