Nov - 3-5

Nov-3

A. Power Clean - 5 x 1.1.1.1.1; rest 20sec b/t reps + 3min b/t clusters (255 x 2 sets, 265 x 3 sets)

B. Clean Pull - 5 x 2; rest 3min (315# across)

+

In 60sec complete:

250m Row @ 100% effort

AMRAP Front Squats @ 105# in remaining time from the floor

Rest 6min

x5

+

Sled-push - 45sec for MAX DISTANCE @ same load as Oct-27; rest 4-5min (90-95% recovery)

Results: 

PC didn't feel as easy as last week but I didn't miss any.

60 sec AMRAP

1 -11 reps

2-10

3-10

4-9

5-10 

Well this sucked.  Row started out at 1:22 for the first couple rds but was at 1:28 for the last couple. 

Sled push- I actually lightened the load from last week a bit to keep my turnover fast. It was better at the lighter weight. 

Nov-4

A. Push Jerk Recoveries - 2,2,2,1,1; rest 2min (heavy across)

B. Bnk Split Jerk Stance Press @31x3 tempo - 4 x 6-8; rest 90sec (125# across)

C. KB 2arm OH Walking Lunge - 4 x 24 steps; rest as needed

D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec

+

5 Rounds for time:

100m 1arm Overhead ""Bottoms-up"" KB Carry @ 35# (50m ea hand)

100m 1arm KB Farmers Carry @ 90#++

15 GHD Sit-ups

Results: 

Push jerk recoveries

Sets of 2 @295 singles at 325

1- 8reps

2 - 7 reps

3 -6 reps 

4- 4 reps

make-up set - 4 reps all 125lbs

KB walking lunge - 

made them all, they were hard

Wall facing hs holds x 4 

1-:60

2 -:60

3 - :60

4 - :45 I fell, took :30 then went up for :15

The last portion I did not finish. I underestimated how long all of this would take.

 I can make this up Friday if you want. 

Nov-5

A. Free HS Hold / Frog Stand / Advanced Frog-stand - 15min play/practice

B. Front Lever - 10 slow-controlled negatives NOT for time (knees tucked if needed)

C. Back Level - 10 slow-controlled negatives NOT for time (knees tucked if needed)

D. Pistol / Wtd. Pistol Mechanics / Tech Work - 15min

+

Airdyne/Run/Row/Ski - 30min @ Z1

+

Mobility - 20min

Levers are hard I did some 1 leg tucked on both bars and rings. 

Pistols I played around withal sets of 10 to make them faster. I also did some singles with a bar in the Front rack for fun. Worked up to a single on both legs at 115lbs. 

I watched Sons of Anarchy while on the bike. Jax's little boy got kidnapped by some Irish gun dealers.