My Warm-up

LIFE IS GOOD!

LIFE IS GOOD!

Thursday, October 31, 2013

"Angie"

Oct. 29th 2013
5:00am
10 RFT: 54:02
Row 1k = 10k
 10 T2B unbroken
10 HSPU unbroken

5:00pm
Strength Super Sets: Deadlift into Back Squat
5-5/4-4/3-3/3-3
Deadlift @ 455
Back Squat @ 365
Then Double Under Sprint
1 min max DUs=132
45 sec max DUs=92
30 sec max DUs=64
100 DUs for time = 1 min

Oct. 30th 2013
5:00am
Push Press 3 sets x 5 reps E2:30MOM
135-185-225-245-255
Jerk 2-2-2-1-1-1 reps
225-245-265-285-295-315(f)
10 rep max Push Jerk
Attempt #1 @ 265 = 5 reps
Attempt #2 @ 235 = 10 reps
6 Bar Muscle-ups EMOM 6 min = 36 reps
AMRAP 8 min
5 shoulder to overhead @ 205
3 rope climbs
10 Box jumps @ 36"

11:30am
"Angie" for time: 12:32 (PR) /Justin Allen 12:20 (PR)
100 pull-ups
100 push-ups
100 sit-ups
100 squats

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