Sunday 2014.07.20

Strength

Team Fifties
For time, working as male/female pairs, each athlete completes:

50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs

With Kath, I did 40s to approximate Gregg-like speed.

Total team time — 19:44.

Speed Cycle
10-1:
Hang Power Snatch 95/65
20 Double

6:24.

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Saturday 2014.07.19

Evolution

Speed Cycle
9-6-3 Reps For Time:
Front Squat 225/145 123
Burpee-Over-Bar
Power Clean 225/145 123

5:26.

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Friday 2014.07.18

Evolution

2 mile Relay Run — loneliest edition
17:02.

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Wednesday 2014.07.16

Evolution

Team Fifties
For time, working as male/female pairs, each athlete completes:

50-calorie row — 2:45
50 GHD sit-ups — 3:30
50 wall-ball shots (14#/10′) — 3:05
50 box jump overs (20″) — 3:32

12:52.

Paul splits — 2:20, 5:10 (2:50), 7:20 (2:10) — maybe only did 45?, 9:45.

Em splits — 3:35, 7-ish? (3:25), 10:30 (3:30), 12:53 (2:23)

Triples Chipper F
For time:
50 Heavy medicine-ball cleans (150 lb. / 80 lb.) — Sam/Jess/Sam/Em rotation
50 muscle-ups — Sam 15 (RT-assisted), Jess/Em 17-18 each in 3 sets
100 handstand push-ups — Sam about 10 total (to 1 abmat), Jess/Em about 45 each.

Women — 12:29. Maybe 6:00 stones, 4:00 MU, 2:30 HSPU?

Men — 5:00 ish for stones; 3:30-ish for MU; 2:30-ish for HSPU.

Strength

Clean
2:00 to 1RM

Press/Pull-Up
5×2 AHAP
3:00 Rest

Press — 20kgx5, 30×2, 35×2, 40×2, 45×1/F, 42×2, 42×2, 42×2, 42×2, 42x
Pull-Up (palms backwards) — 0×2, 0×2, 0×2, 0×2, 0×2, 0×2 (C2B), 0×2 (C2B), 0×2 (C2B), 0×2.
(Alternating)

Evolution 2
(Based on assessment)

Speed Cycle
10-1:
STOH 135/95
TTB

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Tuesday 2014.07.15

Strength

Snatch Ladder
Starting at 60% add 20/10 lbs to bar every 45 seconds til you can’t.

35kg, 40, 45, 50, 55, 60F.

Speed Cycle
21-15-9 Reps For Time:
Thruster 95/65
TTB

Squat
5×2 AHAP
3:00 Rest

20kgx2, 50×2, 60×2, 70×2, 80×2, 80×2, 80×2, 80×2, 80×2.

Evolution

Power Endurance Cycle
3 Rounds For Time:
5 MU Ring Pull-Ups
5 Deficit HSPU Strict HSPU green+green banded
-then-
90’ axel OHWL 160/100 90? 80? However much I could just barely stand up. Axel bar plus 70#.

9:27. Mostly lunging.

Evolution 2

Speed Cycle
10-1 Reps For Time:
HSPU HR Push-Ups
Deadlift 195/125

4:49. How the fuck did Paul do this so fast.

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Sunday 2014.07.13

Evolution

“Fran” — 6:16. 90-second un-PR. FUCK EVERYTHING.

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Saturday 2014.07.12

Strength

Clean
1 Power Clean + 1 Clean
3×2 AHAP

45lb, 95, 115, 125, 135, 145, 150F. Not a good day. At all.

Yoke
Max distance in 3:00 230/370

60# added. Corner of Leonard to corner of manhattan and halfway back again.

Evolution

Team Agoge

400m Shoulder-to-Shoulder Walking Lunge with log

200m worm lunges (6-person team); 200m worm run.

Buy Out
15 Muscle-Ups [RT-assisted]
15 Bar Muscle-Ups [medium black band]

Evolution 2

Speed Cycle
10-1:
Box Jump 20″
KB Swing 35/53

5:00.

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Friday 204.07.11

Evolution

Off The Reservation

2-mile Run — 17:44.

To track (enter at pull-up bars), 6 laps, back to gym.

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Thursday 2014.07.10

Evolution

Monostructural Long Repeats

AM: 30-second ocean dip

PM: Swim 100m x4 (in 25m pool)
Rest 1:1

2:00, 1:57, 1:50, 1:52.

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Wednesday 2014.07.09

Strength

Clean & Jerk
Heavy “Grace” — 30 C&J For Time 155/225 133.

9:37. Failed 30th jerk 3x. Oops. Last “Man Grace” time was 14 mins in 2011. Somehow my jerk is still the same.

Gymnasticals

Bar MU Practice
Couple C2B with palms forward. Bunch of bar MU with medium green band.

Weighted Pull-Up
For Time:
1×12 @ 60% — medium green band
1×9 @ 70% — skinny blue band
1×6 @ 80% — skinny red band
1×3 @ 90% — 0#
Rest as needed. First set unbroken, rest of them very broken.

Evolution

EFC Fartlek-esque
500m Run
13/12 GHD Ball Sit-Ups
25 Overhead Squats 140/95
13/12 Burpee-Bar-MU palms forward C2B Pull-Ups

13:55. Mostly pull-ups.

Evolution 2

Speed Cycle
10-1:
HSPU
Front Squat

DNF. Started it twice but just…. can’t. Too much for today. Would have been a 30-minute opposite-of-speed cycle.

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