5 rounds; 1' rest b/t rounds:
A. 2 rope climb @ 20'
thin, cheap, knotted rope, tore up my hands
B. 20 box jumps @ 24"
4-16/20/20/14-6/20
C. 10 Heavy DB swings @ 80#
D. 15 weighted situps @ 45#
Project Mythology
Exploring the frontier of human performance
20120317
ALPHA 5
A. OHS - 5x3; rest 2'
135/155/165/170/170
ass-to-freakin-grass
B1. TGU - 5x3/side; rest 1'
53/55/60/60/60, done on unstable 2" thick mat
B2. Power snatch: drills: 1 high hang/1 mid hang/1 low hang @ 45/65/96
then full power snatch x 1.1.1 reps @ 115/125/125 - shoulders fried from TGUs
135/155/165/170/170
ass-to-freakin-grass
B1. TGU - 5x3/side; rest 1'
53/55/60/60/60, done on unstable 2" thick mat
B2. Power snatch: drills: 1 high hang/1 mid hang/1 low hang @ 45/65/96
then full power snatch x 1.1.1 reps @ 115/125/125 - shoulders fried from TGUs
BRAVO 4
5 rounds; rest 1' b/t rounds:
A. 10 L-pullups
all UB, 7 straight each time before resting in hang position
B. 10 High box jump @ 34"
C. Handstand practice - 5x1'
A. 10 L-pullups
all UB, 7 straight each time before resting in hang position
B. 10 High box jump @ 34"
C. Handstand practice - 5x1'
BRAVO 3
5 rounds; rest 2' b/t rounds:
A. 15 TTB
all UB
B. 5 Reverse ball toss - 10# shot
Avg 50 ft with roll on rocks; about 20" rest b/t reps
C. 15 CTB pullups
all UB
A. 15 TTB
all UB
B. 5 Reverse ball toss - 10# shot
Avg 50 ft with roll on rocks; about 20" rest b/t reps
C. 15 CTB pullups
all UB
20120310
ALPHA 3
A1. Front Squat - 5x3; rest 1'
185/225/225/225/225, thighs below parallel
A2. Ring HSPU - 5x5
all UB, head touching floor 3-4 inches below hand level
B. Snatch drills: 5 x 1 HHS/1 MHS/1LHS
45/65/75/85/95, light and controlled, good speed, good form, no mirror, developing kinesthetic awareness
weighed 172 today!
185/225/225/225/225, thighs below parallel
A2. Ring HSPU - 5x5
all UB, head touching floor 3-4 inches below hand level
B. Snatch drills: 5 x 1 HHS/1 MHS/1LHS
45/65/75/85/95, light and controlled, good speed, good form, no mirror, developing kinesthetic awareness
weighed 172 today!
20120309
BRAVO 2
5 rounds:
A. 20 COVP pullups
all UB, used kip
B. 3 Bar TGU/side
45/55/55/55/55
done on unstable mat
C. 10 pistols/side
stood on box to allow proper depth without the leg throwing me off balance
A. 20 COVP pullups
all UB, used kip
B. 3 Bar TGU/side
45/55/55/55/55
done on unstable mat
C. 10 pistols/side
stood on box to allow proper depth without the leg throwing me off balance
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