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Local 936

Hometown:

corpus christi, texas
United States

Gym:

The Union Box

Gender:

Male

Age:

Height:

5' 4"

Weight:

196 lbs

The Union Box

Members:

Workouts Posted:

Address:

6014 Ayers St
Corpus Christi, Texas 78415
United States

Personal Records

Metcon

Fran:

7:45

Grace:

--:--

Helen:

--:--

Cindy:

--+--

FGB:

Strength

Squat:

-- lbs

Deadlift:

305 lbs

Clean:

165 lbs

Snatch:

125 lbs

Jerk:

190 lbs

Distance

Run 400m:

--:--

Run 5km:

--:--

Row 500m:

--:--

Row 2km:

--:--

Swim 500m:

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View All PRs

TrackMyPR member since July 16, 2014 - 25 workouts logged

Date	Name	Description	Results
08/28/2014	08/28/2014	Front Squats 5x5 @205 Back Squats 5x5 @225 Overhead Squats 5x5 @115 Conditioning Mini Fran 21-15-9 Thrusters 65# Pull ups	FS 205 lbs BS 225 lbs OHS 115 lbs lbs Mini Fran lbs 65# lbs Performed as RX
08/27/2014	08/26/2014	Barbell Work 1) 3 Position Clean (Floor, Hang, Power Position do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex 2) Push Jerks: 5X2@80% of 1rm Strength/Skill 1a) 3X8 Muscle-Ups AFAP rest 90 sec.(scale to 3 pull-ups/3 dips = 1 MU 1b) 3X5 Jumping Good Mornings use appropriate load rest 90 sec. Conditioning 1) 10:00 AMRAP of: Paced Burpees Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2. 2) 5:00 AMRAP of: 10 Burpees 10 Pull-ups 10 Thrusters 95/65#	11 rounds 0 reps Performed as RX
08/27/2014	08/27/2014	BARBELL WORK 1) Power Snatch: 5X2@80% of 2rm 2) Snatch Balance: 4X3@100% of #1 Strength/Skill 1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth NO PAUSE FOR BREATH at the top) rest 90 seconds 1b) 4X1:00 (total) Freestanding Handstand Hold accumulate 1:00 total hold even if broken, rest 90 seconds Conditioning 4 rounds of: 1:00 ME Strict HSPU 1:00 ME Power Clean & Push Jerk 185/125# 1:00 ME TTB 1:00 Rest	17 rounds 0 reps Performed as RX
08/18/2014	08/18/2014	STRENGTH 5-5-3-3-1 power snatch METCON 20 min AMRAP 5 power snatch 10 thrusters 15 pullups Rx is 115#/75# scale weight to your fitness level	95 reps Performed as RX
08/17/2014	08/17/2014	3 rounds 15 2 handed KBs swings 15 KB clean & press L arm 15 KBs clean & press R arm 15 goblet squats 30 hand to hand KB swings 15 KB snatch L arm 15 KB snatch R arm	18m 12s Performed as RX