8/27/13: Burners

Strength

None

AM WORKLOAD

8 x 500m of alternating between the rower and skiErg. Or stay on the same device throughout all 8 rounds. 

Rest 2 Minutes between each interval. Set a pace that you will have a hard time maintaining for all 8 intervals. I set a goal to keep all under 1:45 for the row and all under 1:55 for the SkiErg. 

Rest 15 Minutes

For Time:

5 Clean and Jerks (185)

5 Muscle ups

50 Double unders

4 Clean and Jerks

4 Muscle ups

40 double unders

3 clean and jerks

3 muscle ups

30 double unders

2 clean and jerks

2 muscle ups

20 double unders

1 clean and jerk

1 muscle up 

10 double unders

Time=7:00

PM WORKLOAD
For time:

21 Hand Stand Push-ups

21 Hang Cleans (135)

200m run

15 Handstand Push-ups

15 Hang Cleans

200m run

9 Hand Stand push-ups

9 Hang Cleans

200m run

8/26/13: MoSquat Monday

Strength
500m Row
Rest 1 Minute
10 Back Squats @40% of 1 Rep Max (1RM)
Rest 2 Minutes
10 Back Squats @50% of 1RM
Rest 2 Minutes
10 Back Squats @60% of 1RM
Rest 2 Minutes
Max Effort Back Squats @80% of 1RM

My Numbers were based of a 425 Back Squat
I used 175, 215, 255, and 340#s
I ended up getting 10 reps at the end. I will be hitting this again in 1-2 weeks and plan on getting 12+ reps on the last set.

WORKLOAD
7 Minute AMRAP (as many rounds as possible):
9 Back squats (155#)
7 Pull-ups
5 Shoulder to overhead with the same weight.
*goal is to have a challenging weight to where you can do 5 unbroken shoulder to overheads then drop the bar straight on your back so that you go straight into the next rounds back squats without resting.

I ended up getting just under 7 rounds and decided to finish the 7th round even after the time was up.