Fri 1-9-15

A.
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%

All percentages based off of best successful 1-RM established on December 8, 2014 – if you were following the program.

D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

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2 thoughts on “Fri 1-9-15

  1. A. DNA, shoulder still not 100% going overhead.
    B. 500m Row + 25 ring push-ups.
    C. 265-305-350-370-350(3)
    D. 115# front squats and strict pullups. 5:20

  2. A) 245# – 10# PR
    B) 2:30 PP – 2:36 PJ. Runs were 1:46 and 1:53 respectively.
    C) 225-255-290-305-290(5)
    D) 9:35. MUs were scaled to 5-4-3-2. First 5 unbroken, rest in singles. No misses though. Still having turnover issues. I broke the thrusters up from the beginning to stay away from the redline. The felt relaxed and calm. Very happy with that portion.

    Eddie is coo.

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