260 across
B. Front squat @ 85%. 3reps a min for 5min.
-265
C. Snatch build to 5RM: 205
D. Clean x 2 on the min for 8min
185,225,235,245x5min
Thursday, December 5, 2013
Sunday, December 1, 2013
12/1/13
A.M.
1min row
1min jump rope
1min airdyne
1min situps
1min run
1min bear crawl
X 7
- Done
P.M.
4 Sets all out
6 TNG power snatch (heavy)
8 burpee
12 cal row
rest 3min
- 185 for all 4 sets no misses. Sets: 1:05/1:06/1:05/1:05
+
8min amrap @ high effort
5 8" deficit HSPU
10 goblet squat 70
40 double under
-6 Rounds
rest 4 min
8min amrap @ high effort
5 Muscle up
10 wall ball 30lb
150m row
-6 rounds
rest 4min
8min amrap @ high effort
10 cal airdyne
10 air squat
10 box jump 30"
-6 rounds
1min row
1min jump rope
1min airdyne
1min situps
1min run
1min bear crawl
X 7
- Done
P.M.
4 Sets all out
6 TNG power snatch (heavy)
8 burpee
12 cal row
rest 3min
- 185 for all 4 sets no misses. Sets: 1:05/1:06/1:05/1:05
+
8min amrap @ high effort
5 8" deficit HSPU
10 goblet squat 70
40 double under
-6 Rounds
rest 4 min
8min amrap @ high effort
5 Muscle up
10 wall ball 30lb
150m row
-6 rounds
rest 4min
8min amrap @ high effort
10 cal airdyne
10 air squat
10 box jump 30"
-6 rounds
11/30/13
A. Front Squat: 3RM, 2RM, 1 RM
295, 305, 315
B. Snatch Cluster: 4 X 1.1.1.1.1 (10sec b/w reps)
175/185/195/205- no misses
C. Clean and jerk Cluster: 4 x 1.1.1.1.1 (10 sec b/w reps)
225/235/245/250- no misses
D. Front rack lunge 4x16 steps: 2min rest
185 across
295, 305, 315
B. Snatch Cluster: 4 X 1.1.1.1.1 (10sec b/w reps)
175/185/195/205- no misses
C. Clean and jerk Cluster: 4 x 1.1.1.1.1 (10 sec b/w reps)
225/235/245/250- no misses
D. Front rack lunge 4x16 steps: 2min rest
185 across
11/29/13
A. Front squat 1 RM: 305
B. Max rep Front squat @ 85%: 255 12 reps
C. Power Clean 1 RM 255 (PR is 275)
D. Power Clean max rep @ 90% in 8 min: 54 reps
+
10 rounds for time:
4 burpee
6 kb swing 70lb
8 wall ball 20lb
-7:11
B. Max rep Front squat @ 85%: 255 12 reps
C. Power Clean 1 RM 255 (PR is 275)
D. Power Clean max rep @ 90% in 8 min: 54 reps
+
10 rounds for time:
4 burpee
6 kb swing 70lb
8 wall ball 20lb
-7:11
Saturday, August 18, 2012
8/18/12
EMOM 10min:
Even: 7 Deadlift 315
Odd: 7 Parallete hspu
-
EMOM 10min
Even: 50ft Handstand walk
Odd: 15 Toes 2 bar
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
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
Monday, April 2, 2012
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
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
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