For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters This one was sneaky – while grateful that the HBEs were [...]

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups as rx’d: 9:32

Push Jerk 1-1-1-1-1-1-1 reps 185 / 225 / 245 / 255 / 265 / 275 / 285 (F)

For time: Row 500 meters 115 pound Push press, 21 reps Row 500 meters 115 pound Push press, 18 reps Row 500 meters 115 pound Push press, 15 reps Row 500 meters 115 pound Push press, 12 reps as rx’d: 11:34 Totally gassed, this one was BRUTAL.

Front squat 3-3-3-3-3 reps 185 / 225 / 245 / 255 / 275 Should have gone heavier.

“Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups Gasserama. as rx’d: 22:13 (PR) Snatch form really felt good – I did the entire first and third rounds of these unbroken.  It was a hard [...]

Image by melolou via Flickr For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 meters Triceps blowup hell. Ring dips were OK, pushups were solid but I was noticing the triceps blowup after about rep 30.  Handstand pushups were horrible.  400 meter runs were a picnic [...]

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. 12 rounds, then split the hand open and couldn’t get the 13.  Strength and cardio wise, I had 13 [...]

Squat clean 1-1-1-1-1-1-1 reps 185 / 205 / 225 / 245 (F – bad catch) / 245 / 265 (F – bad catch) / 265 / 280 (F) / 280 (F) I was a head case because of the dislocated wrist last time I did this.  Getting back up to where the injury occurred was [...]

Decided to do a bit of extra credit this evening in the interest of increasing my work capacity. Row 5k 18:40 (PR) That’s about all I have to say about that.