Saturday, August 29th - 95# power snatch / Run 400m

95 lb power snatches.

22 mins.

45 min cardio on elliptical.

Sunday, August 30th, 2009 - Weighted Pull-ups

25-50-75-75-75-75-75

On 8/30, weighted pullups (first time):

25, 35, 40, 45, 50, 55, 55, 50 (in case that last 55 was a fail)

Wind Sprints:
15x20yrds,10x30yrds, 5x40yrds, 2x 50yrds, 1x 100yrds
Rehydrated then
4 rounds:
max reps 185lbs
max pull-ups
14 GHDs
pretty awesome rest day !

Weighted Pull-ups

First time, started easy.

#5, #10, #15, #20, #25, #30, #35*2

3 pull ups, 3 dips, 4 hspu, 8 kettleball swings (54lb dumbell)  6 rounds in 15 minutes

Puppy Nate:

AMRAP in 15 minutes:

2 Squat Muscle-ups
4 Handstand Push-ups (feet or knees to bench)
8 1 pood kettlebell swings

7 rounds +2 squat muscle-ups

HSPU were the bottleneck- feet to bench first 3 rounds, rest knees to bench.  I should probably just do all knees to bench to be consistent.  Plus, the chair is less likely to tip.

A little catching up to do

Overhead Squats 3-3-3-3-3
55 - 65 - 70 - 75 - 80

Power Snatch (55#) / Run 400m - 5 Rounds
19:13

Weighted Pull-ups 1-1-1-1-1-1-1
20 - 25 - 30 - 35 - 40 - 45 - 50