Training Log Archive: AnvilIn the 7 days ending Dec 10, 2016:
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Saturday Dec 10, 2016 #
8 AM
Running - Trail 55:00 [3] 8.0 km (6:53 / km) +183m 6:10 / km
Friday Dec 9, 2016 #
10 AM
CF 40:00 [3]
10 cal assault bike + 1 muscle up x 5
free standing HSPU practice: 3
15-12-9 115lb snatch, burpee box jumps + 1 rope climb each round in ~8:00
free standing HSPU practice: 3
15-12-9 115lb snatch, burpee box jumps + 1 rope climb each round in ~8:00
3 PM
Running - Trail 47:41 [3] 6.28 km (7:35 / km) +73m 7:10 / km
Thursday Dec 8, 2016 #
10 AM
CF 50:00 [3]
5x5 deads @ 245lbs
Complex: Power clean, push jerk, front squat, hang squat clean, split jerk
2 every 90 secs at 145lbs
9 min AMRAP: 6 strict HSPU, 12 toes to bar. 5+8
Bar muscle up work
Complex: Power clean, push jerk, front squat, hang squat clean, split jerk
2 every 90 secs at 145lbs
9 min AMRAP: 6 strict HSPU, 12 toes to bar. 5+8
Bar muscle up work
Wednesday Dec 7, 2016 #
10 AM
CF 50:00 [3]
5 rounds: 10 jump lunges, 20 32kg KB swings, 30 double unders in 7:05
3 rounds: 10 bent over rows @ 105lbs, 10 back extensions
3 rounds: 6 strict, 12 kipping handstand push ups
More playing around with free standing hand stands
3 rounds: 10 bent over rows @ 105lbs, 10 back extensions
3 rounds: 6 strict, 12 kipping handstand push ups
More playing around with free standing hand stands
Tuesday Dec 6, 2016 #
10 AM
CF 50:00 [3]
10 min EMOM of 5 squat cleans @ 135lbs
20, 20, 21 unbroken Toes to Bar
2x2 min max burpees with 2 min recovery: 35,34
Max unbroken double unders: 214
Freestanding handstand push up practice
20, 20, 21 unbroken Toes to Bar
2x2 min max burpees with 2 min recovery: 35,34
Max unbroken double unders: 214
Freestanding handstand push up practice
Monday Dec 5, 2016 #
10 AM
CF 50:00 [3]
Snatch, snatch balance, OH squat complex x3 @ 135
3 strict chest to bar pull ups EMOM for 10 mins
75 double unders
21-15-9 40lb dumbbell snatch, C2B pull ups
75 DUs
in 7:22
3 strict chest to bar pull ups EMOM for 10 mins
75 double unders
21-15-9 40lb dumbbell snatch, C2B pull ups
75 DUs
in 7:22
Sunday Dec 4, 2016 #
7 AM
Running - Trail 20:00 [3]
Little bit of running here and there during the IB