Tuesday, October 20, 2015

Wednesday October 21, 2015-

A. Split Jerk; 3-3-2-2-1-1; rest 2m
B1. Strict Press; build to a 10RM
B2. WPU; build to a 5RM
Kipping Deficit HSPU @4"
Power Clean @135 

HPA - Power 
A1. 1 Rope Climb to 15 ft + 1 Legless rope climb x 8 sets rest :6
A2. Alt Pistol Squats, 5/5 x 8 sets rest :60 (scale if takes more than :60) 
B1.  Handstand walk, 50 ft x 6 sets rest :5
B2. Double Unders, 70 reps for time x 6 sets rest :50  
C1. 10 Russian Swings @ 32kg/24kg x 5 sets rest :40 
C2. 10 Box jumps AFAP @ 30"/24" x 5 sets rest :40
10 min work:
:60 AMSAP Front Bridge 
:60 Assault bike @ low effort    


  1. Gold.

    A. 235x3, 245x3, 255x2, 265x2, 275, 285, 300 - most I have hit in probably 4-5 years
    B1. 135x10 - only one set at 10, picked appropriately didn't have any left in tank
    B2. 50x5, 55x5
    HSPU - broke round of 4 and round of 2 once each on way down
    cleans - all unbroken

    Overhead work feeling good right now, strong and stable at lockout too. Took a little rest on transitions in the conditioning to stay unbroken, the more I break the longer my rest seem to get so sometime I try to take a little extra rest during transitions. Back was screaming by last power clean, got a nice pump from this workout thats for sure.

    1. 135x10 is also the most I have hit in press in 2 years for a 10RM.

  2. A. 220, 242, 264, 286, 308, 319
    B1. 135
    B2. 53
    C. 6:35

  3. Power:

    A. Completed.
    B. Completed. All hand stand walks unbroken. Jump rope was in the :40s
    C. Completed.


    HSPU/PC conditioning. It just looked fun so I had to do it.

    Completed. 3:54

    1. Damn Ben you had to be moving on the HSPU/PC nice work.

  4. Power:

    Did the work, but felt hard. Tired mentally, heavy bodyweight. DU's were the easy part
    Had to skip the last part due to time and broken AD