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