Jan. 31st

10 Rds for time:
4 CTD Burpees
6 KBS- 32kgs
8 WB's- 20#'s
Time: 8m04s


Workout Video

Jan. 30th

10mins of EZ Airdyne, Completed
+
5 UB HSPU every min for 10mins, Completed
+
10mins of EZ Rows, Completed
+
10mins of lower body flexibility work, Completed
+
10mins of EZ Airdyne, Completed

Jan. 28th

Part 1:

3 Rds for time: 95-97% effort

12 KBS- 32kgs
9 Thrusters- 95#'s

Time: 2m45s
Workout Video

rest 3+hrs

Part 2:

For time:

1 mile on the Airdyne

Time: 2m01s

Jan. 27th

A. Squat Clean, build to a heavy single
275#'s (PR)
B. Push Press.Split Jerk, 1.1 x 4 sets, rest 5mins
205, 210, 215, 220
C. Front Squat @22x1, 3 sets of 3 reps, rest 4mins
245 (felt like I was losing lumbar), 235, 240


Workout Video

Jan. 26th

3 sets for time of:

15 CTD Burpees
0.5 miles on the Airdyne
15 CTD Burpees

*rest is 4 x work time

note: I kept the Airdyne pace just above 25mph, I didn't want to be locked up with too much lactic for the last 15 reps. The pace seemed to be just about right. 


1. 2m30s
2. 2m17s
3. 2m22s


Workout Video

Jan. 24th

Double Unders, AMRAP in 30sec x 10 sets, 30sec recovery
Forgot to record, sets were 50+ reps
+
10 sets: ALL OUT

10 CTB Chin-ups
10 Ring Dips
rest 4mins
1. 25s   2. 28s   3. 26s  4. 29s  5. 27s  6. 27s  7. 28s  8. 29s  9. 28s  10. 26s
+
GHD Sit-ups, 3 sets of 20 UB reps, rest 60sec
Completed

BD Construction Series #3

Finished in 4th Place

Here are the workouts:

http://vimeo.com/35544861

Jan. 23rd

A. Squat Snatch.Snatch Balance.OHS, 5 sets of 1.1.1, rest 4-5mins
185, 195, 205, 210(f), 210

B. HSPU w/Depth, 10 sets of 2-3reps, rest 90sec
(45# Plate) 3 reps, 3 reps (45/25#'s Plate) 3 reps, 1 rep (45) 3 reps, 2reps, 1 rep, 3 reps, 1 rep, 1 rep

C. Back Squat @20x1, 5 sets of 10 reps @225#'s
3x10 reps, 1x8reps, 1x5reps

http://vimeo.com/35536542

Jan. 22nd

10mins EZ Airdyne
+
10mins of Split Jerk-tech at 95#'s
+
10mins EZ Row
+
10mins of Hip/Glute Flexibility work
+
10mins of EZ Airdyne

Completed