12/5/13

Am
Row 7k
- every 1500m get off and do 10m handstand walk and 20 sec hold.

Pm
10min amrap @ 70%
5 bar MU
10 OHS @ 155
5 Ring hspu
-6 Rounds
rest 5min
10min amrap @ 70%
10 t2b
10 deadlift 275
10 burpee
-8 rds
rest 5min
10min amrap @ 70%
Run 200m
5 DB snatches R/L @ 75lb
10 HR pushups
-7 Rounds
Rest 5min
10min amrap @ 70%
Row 250m
10 pullups
10 GHD
- 5 Rounds

:

12/4/13

A. Front Squat @ 30X1- 3 sets x 6. 2min rest

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

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

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

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

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