September 7, 2015

Awesome KB series warmup. Robin came to play. Great (but rough) training today. You are relentless, B.

A. DB Push Jerk with 2 sec pause in catch position; 5x5; rest 2min 

• Set1: 25's
• Set2: 30's
• Set3: 35's
• Set4: 40's
• Set5: 40's

B1. Strict HSPU; 3 reps x 5 sets; rest 20 seconds 
B2. Kipping HSPUs; 6 reps for Time x 5 sets; rest 

• All Sets UNBROKEN!!! (3 Strict to 25's/abmat - flat) + 6 UB Kips!!

1k Row @ 2:17/500m pace
15 UB Thrusters @ 85#
15 Pull-ups 
rest 60 seconds
x2

• SET 1: 7:01
• 1K Row = 4:30 @ 2:15 Pace
• Thrusters UB / Pull Ups (7,5,3)
• SET 2: 8:09
• 1K Row = 4:34 @ 2:17 Pace
• Thrusters 10 + 5 (just couldn't get there) / Pull Ups (5,5,3,2)

+
1k Row @ 2:17/500m pace
22 UB Wall Balls to 10'
10 Burpees 
rest 60 seconds 
x2

• SET 3: 6:40
• 1K Row = 4:32 @ 2:16 Pace
• Wall Balls UB no problem, Slow burpees
• SET 4: 7:00
• 1K Row = 4:38.9 @ 2:19.9 Pace :( (Started off so slow, finished last 600 M @ 2:10 pace, but couldn't catch up)
• Wall Balls UB no problem, Slow burpees