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