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Emily Brady
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9/4/14
4-Sep A. 20 Muscle Ups For Time B. 100 foot hs walk for time C. Extra skills videos + #1 All Around Capacity Repeat For Time: 10 Pwr Cleans & Jerks 155#/105# 15 Toes To Bar 10 Front Squats 205#/135# 15 Burpee Over Box 30"/24" 10 Deadlifts 315#/225# rest 10 ...
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7/14/14
AM A. split jerk stance strict press @31x3 ; 4-5x5; rest 2 minutes B. laying DB tricep extensions 15-20x3; rest 2 minutes + 6 sets for max reps 1 minute strict pull ups 1 minute burpee box jumps 24" 1 min rest PM amrap UB hspu (kipping, but don't rest of yo...
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7/10/14
Training AM A. Pressing snatch balance; 5x5; rest 90 sec (technical load) + 12 min amrap: 6 strict hspu 6 strict pull ups rest 8 min 12 min amrap: 6 CTB pull ups 6 burpee box jumps 24" PM 3 rounds for time: Row 500m 15 deadlift 135# Results AM A. 45, 50, 55...
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7/8/14
Training A. Front squat clusters 8.4.2x5; rest 30 seconds/rest 3 min (increase weight) B. OHS build to a 3rm + For time: 20 squat snatch 100# 20 squat clean 120# Results A. 110, 120, 130, 140, 150 150 felt tough, but these felt really strong B. 155# 25# PR ...
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6/26/14
Training AM A. Behind the neck snatch grip split jerk; build ot a max B. Weighted pull up; build to a 3rm + 12 minute AMRAP 6 strict pull ups 4 ghd sit ups 2 strict hspu 1 box jump 30" PM For time 30 calorie AD buy in 21-15-9 burpees chest to bar pull ups 3...
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6/24/14
Training AM A. front squat clusters 5.5x5 rest 30 seconds/rest 3 minutes B. OHS; 3, 3, 2, 2; rest 2 minutes + For time: 100 wall balls 75 thrusters 35# 50 hang squat snatches 55# PM airdyne 5 minutes rest 3 minutes x5 Results A. 125, 135, 145, 150, 155 B. 9...
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6/23/14
Training AM A. Split jerk; 10 singles @80% 1rm; rest 90 seconds B. Strict hspu; amrap in 5 minutes + For time: Row 500m 20 muscle ups Row 500m 40 toes to bar Row 500m 60 c2b pull ups PM 5 rounds for time: 10 s2o 95# 10 bar facing burpees Results AM A. 135# ...
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6/19/14
Daily score 8 hard day but so fun!!! glad to be back at it Training AM A. Behind the neck Split jerk; build to a max B. Weighted pull ups; 1-2x5; rest 2 min + 20 min amrap: 1 legless rope climb 3 strict hspu 20 seconds side plank L 20 seconds side plank R 3...
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5/29/14
Daily score 5 couldn't sleep last night, so this morning felt rough Training AM A. squat clean from high blocks; build to a max B. front squat with chains; 5x5; rest 3 minutes + 10 UB front squats (115#) 5 GHD sit ups rest 4 minutes x5 PM legless rope climb...
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5/27/14
Daily score 6 Training A. Snatch pulls; 5, 4, 3, 2, 1; rest 3 min B. 30 strict hspu for time C. 5 deadlift on the min for 10 min 155# + 3 rounds for time: 30 KBS 1 pood 60 double unders Results A. 135, 140, 145, 150, 155 these felt heavier than they should ...
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