A1. OHS squat; 10, 10, 10, 10; rest 1 min
115# 125# 125# 125#
Last set - http://youtu.be/y_qUkipQgMU
A2. Muscle ups; 6 for time x4; rest 1 min
:42 (5/1) 1:00 (2/2/1/1) 1:18 (2/1/1/1) 1:18 (1/1/1/1/1/1)
Set 1 - http://youtu.be/14S3U3L1Y9U
OHS def made these feel tougher than the back squats last week..at least I hope the OHS should of made them harder, they got my breathing up more and made my arms more fatigued.
+
20 min amrap:
20 wall balls
10 CTB pull ups
(both must be done in sets of 5 or bigger)
20 min amrap:
20 wall balls
10 CTB pull ups
(both must be done in sets of 5 or bigger)
9 rounds + 5 wb
played with rep scheme on wb's some a few sets I did 10-10 majority i did 10/5/5 and 1 i did 5/5/5/5 just to see if any made my CTB's any easier or faster. 10/5/5 seemed to be the best. The first 5 ctb's were easy and i didnt have to rest much going into them, but the 2nd set got tough and i would have to rest some before going into them.
Splits:
Started at the 1:00 (time indicates when I finished that round)
1- 2:42
2- 4:40
3- 6:45
4- 9:06
5- 11:35
6- 14:06
7- 16:30
8- 18:47
9- 20:50
..looks like i fell off in the middle and picked it back up at the end..last 2 rds i pushed to try and get back to the wall balls in the 10th rd.
15-Feb
A. Push press; build to a 15rm
15-Feb
A. Push press; build to a 15rm
120# I was pumped about this! felt good. first 9 reps were tng. I think I picked the right weight. I did sets up 5-7 leading up to it and then went with the weight I felt I could get but would be a challenge.
B1. TnG deadlift; 15, 15, 15, 15; rest 30 seconds
175# for all - felt strong
B2. Strict hspu; amrap in 2 min x4; rest 0 seconds
7-6-4-4 not so hot on these. Shoulders felt dead and they felt hard
+
3 rounds for time:
15 power clean 115#
15 burpee box jumps 24"
15 power clean 115#
15 burpee box jumps 24"
9:26 - :14 faster than a few weeks ago when I did 21-15-9 PC 115# and 20"burpee bj overs, I actually think regular burpee bj may be a bit slower, 24" was def harder and Im glad I was able to beat my time. Still did all singles on power cleans.
Part of the video - http://youtu.be/hFUE-EzZwSM
rd 1 took 3 min and rd 2 took 3:15 so rd 3 must of only took 3:11 - happy with the pace and not bonking.
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