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

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.