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.

8/23/11

30 Man Makers 35lb db
-5:03
:unbroken
rest 5min
Double Under 50-40-30-20-10
Burpee 10-10-10-10-10
:unbroken
-rest 5min
50kb swing 70
350m Row
:unbroken
rest 5min
Max cal on air dyne for 3:30
- electronics not working on bike. So Just went max effort for 3:30 on stop watch.
- this was extremely painful

8/18/11

10 min max rep Power clean 205lb: 56
rest 3min
10min max rep ring HSPU: 59
rest 3 min
10min max rep double under: 725

Score: 840

- felt good about cleans. This is a big improvement for me.