9/1/11

5x2 Squat snatch @ 90%: 2min rest
-185#
- 2, 2, 1-X-1, 2, 2.
rest 5min
-
5 sets: 3min rest
10 Vertical kb swing 70lb
10 burpee
20 double under
- all sets unbroken
- was supposed to be heavy russian swings but 70 was all I had. Done at my house.
rest 5min
-
5 sets: 2min rest
20 sec air dyne sprint 100% effort

8/30/11

7 Rounds for time:
10 c2b pullup
10 ring dip
-4:50
- unbroken

8/28/11

A. Clean and Jerk - 3 on the minute for 6 minutes @ 75% 1RM

- 185

B. Power Snatch - build to a tough single in no more than 4 sets

-180

+

for time:

row 500 m

15 clean and jerk - 155#

row 500 m

15  clean and jerk -155#

row 500 m
-9:05

8/27/11

1-5 Hang Squat snatch ladder in 5min @ 115 @ 80% effort
-2 sets + 5 reps.
-
5 sets
7 ring hspu: rest 10 sec
14 back ext: rest 10 sec
21 double under
rest 2min x 5
- All sets unbroken
-
60sec airdyne sprint 100% effort x 3: rest 3min
- this was painful

8/24/11

Got off OPT just for today-

Build to heavy double on power clean
-245lb
rest 10min
6 sets: 6min rest b/w sets
30 sec  Power snatch 135
30 sec  Kb swing 70
30 sec box jump 30"
30 sec burpee to 8ft

snatch: 13/10/10/9/8/8
kb: 14/14/12/12/11/11
Box jump: 12/12/12/10/10/10
burpee: 12/12/10/10/9/9
- these numbers are off of memory. Snatch and kb are accurate. Box jump and burpee may be off +/- 1.

8/23/11

30 Man Makers 35lb db
-5:03
:unbroken
rest 5min
Double Under 50-40-30-20-10
Burpee 10-10-10-10-10
:unbroken
-rest 5min
50kb swing 70
350m Row
:unbroken
rest 5min
Max cal on air dyne for 3:30
- electronics not working on bike. So Just went max effort for 3:30 on stop watch.
- this was extremely painful

8/18/11

10 min max rep Power clean 205lb: 56
rest 3min
10min max rep ring HSPU: 59
rest 3 min
10min max rep double under: 725

Score: 840

- felt good about cleans. This is a big improvement for me.

8/6/11

Fight Gone Bad w/ 95lb
- 460

8/5/11

Am
7x3 push jerk @ 85% - 2min rest: 225

Pm
7x3 front squat @ 245: 2min rest
-
5 sets:
10 thruster @ 115
15 t2b
30 double under
3min rest b/w sets
-all sets b/w 1:00 and 1:03

8/3/11

Angie w/ 30# vest:
15:30
- pushups took majority of time. Had to go to sets of 5.

8/2/11

Am
7x3 Snatch @ 170: 2min rest
-
10x100m row: 60sec rest
: all sets b/w 17.1s and 17.5s

Pm
5 Rounds
500m row
30 kb swing 70lb
60m barbell farmers walk: 105/105. (30m down and back)
: 25:00

7/30/11

Pullups w/ 40lb vest
10x12: 90 sec rest. Butterfly kip
:unbroken
-
Max rep Double Under in 30sec x 6: 60 sec rest
-
10x10 strict ring dip: 60 sec rest
:unbroken

7/28/11

Am
7x3 Snatch Balance @ 195

Pm
Amrap 30min
5 Ground to OH 135
10 Wall ball
20 Double under
- 21 rounds + 2
- touch and go power snatch all rounds
- Unbroken

7/27/11

Am
Snatch 80% 7x3 @ 165
-
5 Rounds for time
10 Deadlift 225
10 Box jump
10 Burpee
- 4:59: Unbroken

Pm
Flight Simulator
-
1,000m row: 3:15
rest 4min
1,000m row: 3:20

Am
3 position snatch @ 65% x 5: 60 sec rest
-
2 push jerk + 1 split jerk x 5: 60 sec rest
-
5 rounds
3 push jerk @ 85% 3rm: 205
10 sdhp 115
20 step OH lunge
- all unbroken

Pm
Amrap 5min @ 80% effort x 3: 3min rest
5 HSPU
7 kb swing
9 t2b
1. 5 rds + 5
2. 5 rds
3. 5 rds + 5
- all unbroken

Am
5 sets: 2min rest
3 muscle up
6 T and G power clean 185
9 box jump 24"

1. :36s
2. :36s
3. :35s
4. :36s
5. :33s

Pm
For time: w/ 25lb vest
75 Thruster 95
200m farmers walk 70lb kb's
75 pullup
200m farmers walk 70lb kb's
75 burpee
200m farmers walk 70lb kb's
- 22:45
:can't break walking pace on farmers walk. No run.

7/19/11

50-40-30-20-10
KB swing 70
Double Under
Wall Ball 20
- 17:58

7/18/11

Am
5 rounds (not for time...steady pace)
3 push jerk 225
200m farmers walk 70lb kb's

Pm
3 rounds x 3: 3min rest b/w each set of 3
12 deadlift 155
9 hang clean 155
6 push jerk 155

1. 3:00
2. 3:26
3. 3:58

7/15/11

8 Sets: 3min rest b/w each set

AFAP

8 Power Snatch TNG @ 145

50 Double Under

1. :45sec

2. :45

3. :48

4. :52

5. :44

6. :50

7. :48

8. :45

7/14/11

Rest

7/13/11

AMRAP 15min
10 Burpee
10 Pullup

:  19rds + 5

7/12/11

3x3 push jerk @ 225
-
3 Rounds x 3: 3min rest b/w each set
10 push press 135
10 toes 2 bar
10 box jump 24"

1. 2:19
2. 2:31
3. 2:30
- all sets unbroken

7/11/11

Rest

7/10/11

8 Sets: rest 2min b/w each set
7 hang power clean 185
15 pullup
30 double Under
:all sets 45-48sec
:all sets unbroken

7/9/11

7x3 Back Squat: 295 - 2min rest b/w sets

-

rest 10min

-

AMRAP 3min x 5sets: rest 4min b/w sets

3 Muscle Up (rings few inches above reach)

6 Burpee onto plate

9 Kb swing 70 vertical

1. 3rds

2. 3rds

3. 3rds

4. 3rds

5. 3rds

7/8/11

Rest

7/7/11

8 Sets: 2min rest b/w each sets

10 Deadlift 275

20 Wallball 

: all sets right at 60sec.