Thursday 26 September

AM:
35:00 AirDyne @ z1

PM:
3 rounds not for time of:
6-8 Russian leg lifts
12-16 alternating pistols
8-10/arm kettlebell snatches
+
A. 1 squat clean + 1 hang squat clean from below the knees, 1-1-1-1-1-1-1-1 adding weight each set; 2:00-3:00 rest
+
3 rounds for time of:
400m run
15 box jump overs, 24/20
10 front squats, 185/135

Complete-ish; subbed dragon flags for Russian leg lifts; only did pistols on my right leg; worked up to 45lb KB snatch
+
A. 105, 115, 125, 135, 145, 150, 155(1.F), 155
+
13:47 – subbed 30 AD calories for the runs (took about 2 minutes).  stepped on the box and jumped down to the other side.  front squats broken 5/5 for all.

Sunday 15 September

Modified today’s quite a bit due to the bum leg…

3 sets not for time:
2-3 rope climbs starting from an L-sit position
4-6 dragon flags (demo here: http://www.youtube.com/watch?v=njKXkuhY7_0)
20-30 shoulder taps from top of wall walks
+
AMRAP in 4:00:
10 handstand push-ups
15 box jumps, 24/20
20 shoulder-to-overhead, 155/105
25 pull-ups
30 double-unders
4:00 rest
AMRAP in 6:00:
same as above
4:00 rest
AMRAP in 8:00:
same as above

30:00 AD @ z1
+
2 rounds complete; subbed kipping HSPU practice for the shoulder taps. dragon flags were surprisingly easier than expected!
+
subbed 10m handstand walk for the HSPU
subbed 15 russian KB swings @ 70 for the box jumps
S2O complete at 105 like everyone else
pullups like everyone else
subbed 10 calories on the AD for the double unders

in 4:00: through 10 pullups
in 6:00: through 17 pullups
in 8:00: through 9 calories on the AD

effing pullups. ugh.  could not hold on to the bar for the life of me, and kip has disappeared again.  mostly doubles, with a few sets of 3 and lots of singles.