5 of 5
5
Monday, May 13th, 2013 - Kelly
Posted: 14 May 2013 06:32 PM   [ Ignore ]   [ # 61 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  114
Joined  2012-10-05

BBG (30 min time cap)

1) 15 minutes to establish a 1RM Snatch.

Joseph. 160

2) 15 minutes to establish a 1RM Clean & Jerk.

Joseph 225 f

Strength (5 min time cap)

1X20 HBBS. 135 fast unbroken still, hard though

Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning (10 min time cap)

For time:

9 Bar Muscle-Ups
18 KB Swings 32/24kg (9L/9R)
300′ Shuttle Run (6X50′)
7 Bar Muscle-Ups
14 KB Swings 32/24kg (7L/7R)
250′ Shuttle Run (5X50′)
5 Bar Muscle-Ups
10 KB Swings 32/24kg (5L/5R)
200′ Shuttle Run (4X50′)

Joseph 8:44 jumping MU

 Signature 

M/31/6’1”/ 194#

Profile
 
 
Posted: 15 May 2013 02:01 AM   [ Ignore ]   [ # 62 ]
Puppy Dawg
Rank
Total Posts:  10
Joined  2013-05-09

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Just got off 2 days of being sick.  I tried to get into it, but it was still kinda heavy on me.  Still…

3 Sets - 400M runs
3 Sets - 15 box jumps, 24 in
3 Sets - 15 Wall ball shots, 10 lb (10 lb was the heaviest the gym had)

18:37

 Signature 

“Stay thirsty my friends”

M 30
200 lbs
6’0 ft
16.5% BF

Profile
 
 
Posted: 15 May 2013 02:59 AM   [ Ignore ]   [ # 63 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  870
Joined  2009-04-05

Kelly

Four rounds for time of:
Run 400 meters
15 Box jumps
15 45# thrusters

21:32

Subbed thrusters for wall ball because my wall ball set up is a bit noisy early in the morning.  Only did 4 rounds because of time.

Profile
 
 
   
5 of 5
5