May 14th, 2014

WOD

1. Work up to 3 RM Dead lift

2. DE Upper – Push Press 19 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

3. Work up to a 5 RM weighted pull-up

4. 3 sets of max unbroken kipping Ring dips, rest as needed

5. 3 x 10 back extensions

6. 3 sets of:

- 1 minute of farmers carry step-up for max reps

- 2 minute rest

1. 405 lbs. x 3

2. 105 x 9 x 3 explosive

3. 53 lbs. x 5

4. 15, 12, 10

5. Complete

6. 18, 18, 20 with 15@ plate in each hand

May 13, 2014

Rest Day

Crashed when I got home from work.

Took an extra rest day this week

May 11th, 2014

WOD

1. 7 minute EMOM

7 Chest to bar pull-ups

2. 10 minute row for meters at 80% to 90%

1.    Complete.  Sets 6 & 7 were out of cadence, but I did not come off the bar.

2.   2340 meters

May 10th, 2014

WOD

1. 20 minute EMOM (2-3 HSPUs)

2.5 minute EMOM

30 double-unders

30 seconds rest

1.    2,3,2,3,2,3,2,3,2,2,2,2,2,2,2,2,1,1,1,1

2.   Complete

May 9th, 2041

WOD

1. Work up to 1 RM Split jerk

2. DE Squat – back squat 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets

3. 2. DE Pull – Deadlift 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets

4. 3 x 10 to 12 Strict pull-ups

5. 3 x 5 Glue ham raises

1. 215 lbs.

2. 205 x 12 x 2. Pause 2 seconds, 2 explosive.  Plus purple and red band.

3. 225 x 12 x 2.  Plus purple and red band.

4. 12, 8, 8

5. 5, 5, 5 with purple band