8/18/12

EMOM 10min:
Even: 7 Deadlift 315
Odd: 7 Parallete hspu
-
EMOM 10min
Even: 50ft Handstand walk
Odd: 15 Toes 2 bar

8/17/12

1. Snatch Complex: (without dropping bar):
    1 Snatch + 1 Hang snatch (knee) + 1 high hang snatch (hip) - 185, 190, 195

2. EMOM 7min: 1 Snatch complex @ 180

3. Build to heavy 2 on Power Clean: 245

4. 5-4-3-2-1 Muscle up
    2-4-6-8-10 Front Squat 205 : 4:20 - went at this one wrong. To much pacing for last sets of front        squat. Though it was going to be much worse.

5. 3 Rounds
    10 muscle up
    15 2KB snatch 53
 

4/2/12

Warmup
2 rounds
20 Wall ball
20 hang power snatch 45#
20 OHS 45#
400m run

A. Build 2RM max power clean: 250#

B. 10 Power Clean @ 90% of 2RM: 225
     40 Ground 2 OH with 45# dumbells
     800m Farmers walk with 53lb KB

C. Complete 500 Double under and complete 10 C2B pullups at the top of each minute: 9m40s

rest 2hrs

D. 2 mile run @ moderate pace: 14m30s
    50 GHD
    50 Back Extension
    17m10s

1/21/12

Build to 1RM snatch in 15min
-205
-10lb off PR

4 Rounds
Run 400m
Row 500m
-14:55

1/20/12

1. High Bar backsquat 4x8 @ 65%, 70%, 75%, 80%
215, 235, 250, 265.

2a. Bench Press 5x3
185, 205, 215, 225, 235
2b. Front Squat 5x5: 60%, 65%, 70%, 70%, 70%
170, 185, 200, 200, 200

5x200m sprint on rower.
- All sets sub 1:20/500m pace

1/18/12

3 Rounds
5 wall walks
7 muscle up
15 deadlift @ 275
-7:49
-wall walks unbroken but slow
- MU: 7, 5-2, 4-3
-Deadlifts unbroken

3 x Max efforts L-sit: 45sec, 35sec, 25sec
+
3 x 20 Reverse Hyper

1/12/11

20min Snatch work
-
3 Rounds
12 Deadlift 315
24 Bar facing burpee

-6:11

1/11/12

1,000m row
100 Double under
750m row
75 Double under
500m row
50 double under
250m row
25 Double under
-12:32

:held <1:45 pace for all rows.

1/9/12

AMRAP 20min
20 Thruster 135
20 Pullup
20 Burpee

4 rds + 20

1/6/12

A. 3 Sets: 2min rest
    10 Thruster @ 135
    90 Sec row @ 90%
- Thrusters unbroken
- 465m, 450m, 432m

B. 3 Sets: 2min rest
    10 KBS 88lb
    90 Sec Burpee broad jump
- swings unbroken and fast
- 200ft, 175ft, 175ft.

C. 3 Sets: 1min rest
    20 Situps
    30 Sec Lever on rings
    15 Back extensions
    1min rest

1/5/12

A. 5 Sets
7 touch and go push jerk
15 chin over vertical place pullups
2min rest

1. 185
2. 195
3. 205
4. 215
5. 225

B. 5 Sets: 25 sec mac effort Row: rest 2:35