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