Thursday 09/15/11

Phil:

Power Snatch
5 x 3


Pull-ups
2 x 8


20-15-10 reps for time of:
Power Cleans, 135#/95#
TTB
Courtesy - modified - of CFKC




Kiley:

15 minute AMRAP of:
- 1 volleyball court ladder run (sideline and back court 1, sideline and back court 1 to 2, sideline and back
   court 1 to 3)
- 10 Box Jumps, 18"
- 10 Ball Slams, 10#
- 1 Push/Push towel, 1 Pull/Pull towel

Originally planned this, but due to time constraints didn't do it:
Press 3 x 5


3 RFT of:
7 Cleans, 83#
7 Wallballs, 14#
7 Pull-ups
7 Push-ups
Posted by Phil
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3 comments:

chris said...

9 - Pullups
10 - Chinups
8 - Pullups
7 - Chinups
5 - Pullups


Tabata Front Squats
(lowest round is score)
80#
Score = 10

I read about this one in one of Dan John's articles. He recommends weight between 65-95#. The gold standard is 95# for a score of 8.

I went right in the middle of the weight range to try it out. The experience is much like tabata run. You wonder why you didn't go heavier / faster for the first 3-5 rounds, then form goes to crap and you are doing all you can to just stand up for the last couple of rounds and you end the workout in a puddle of humanity.

I recommend this one.

September 15, 2011 at 8:23 PM
Phil said...

A.M.

Power Snatch
157.5 x 3 x 4
157.5 x 5

Felt pretty good.


P.M.

Pull-ups
50 x 8 x 2


Back Squat
390-5
390-5
390-6

Today was redemption day. This was the last weight I used before the knee tweak (a little over a month ago). Good stuff. I would have liked to get more than 6 on the last set, but I've been pretty tired all this week, so I'll take it.

September 15, 2011 at 8:29 PM
Kiley said...

Completed 5 full rounds and everything in round 6 except the last part of the Pull. Those are BRUTAL.

September 16, 2011 at 11:19 AM

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