Archive for July, 2014


Back Squats

5×5 (P)
70-75-80-85-90 (easy, 95 next)

5×10 (C)
@ 55kg (57.5kg next)

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p90X Shoulders & Arm

with JH



For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups


Compared to:




Back Squats

Pyramid Back Squats



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Back Squats

7×3 (P)

3×15 (C)
@ 50kg

500m Row


Being 7/8/14

A. behind the neck snatch grip SJ build to a tough single from blocks


B. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5


C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins


12mins 80-90% effort
FW 50m 100/70#/hand
4 burpee box jump sd 36/30″
HS walk 10ft or 2 wall walks


Farmers Walk @ 50lbs
Box Jump @ 24″
Sub HS Walk with 4 Burpees

– pull from a rack if no blocks
– build per set on seg sn grip DL
– pick a weight that will be challenging over time
– grinder pace on 12min work


Back Squats

5×5 (P)


Being 7/7/14

10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees




30 Minutes EMOM

5 Pull-ups
10 Push-ups
15 Squats


Missed Rounds: 8,11,13,15,17,19,21,23,25,27,29