12/10/13

 rough morning...got less than 3 hrs sleep last night at the station last night.
Am
A. Snatch Push Press x 3 + OHS x 2- 5 sets; rest 2 min heavy as possible
225 all 5 sets. Just stayed there. Everything felt heavy.
B. Push Jerk x 1 + Split Jerk x 2- 5 sets heavy as possible
205, 225, 235, 245
C. Power Clean + Hang Clean (full squat)- 5 sets heavy
Stayed at 245 for 5 sets
D. Back Squat @ 30X1- build to 3RM, take 5% off do 5 reps, 5% off for 7 reps, 5% off for 9 reps; rest 2 min
315x3, 295x 5, 275x7, 275x9

Pm
sets of:
20 sec Heavy Sled Push
rest 3:40
450lb on prowler. Pushed it right at 25m each time.
+
rested about 5min
+
4 sets of:
8 KB Swings, 88lbs
30 sec Row Sprint
rest 4 min
195m,195m,196m, 197m
Held 1:20/500m for all sets

12/8/13

A.M.

1 min Row

1 min Jump Rope

1 min Air Dyne

1 min Sit Ups

1 min Run

1 min Bear Crawl

x 7

Pm
8min Amrap
5 squat clean thruster 185
5 bar MU
Rest 4
8min Amrap
3 power snatch 185
3 leg less rope climb
50 double under
Rest 4
8min Amrap
Row 200m
10 over erg burpee
Rest 4
8min Amrap
15 cal airdyne
10 t2b

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