Friday, June 1, 2012

CSC Day 15

Row 500m: 1:32.9

6x145, 2x145
Clean and jerk(2+1)
2x145, 2x165, 2x185, 2x205
Front squat
3x210, 3x200, 3x190
Single leg deadlift (SLDL)

Thursday, May 31, 2012

CSC Day 14

Row 500m 1:35

4x95, 3x135, 3x135, 4x155, 4x145, 4x140
Snatch pull
6x185, 6x170, 6x160
Jerk split squat
6x165, 6x165, 6x155

3 rounds, 1 min rest btw each exercise
1 min DUs
1 min handstand walk
1 min strict pull ups (only count in sets of 5)

R1: 83, .5 way, 15
R2: 72 (had to stop and tie shoe), .5 way, 15
R3: 60, .5 way, 10

Wednesday, May 30, 2012

CSC Day 13

Jerk dip squat plus jerk
3+1x135, 3+1x175, 3+1x205 (failed jerk), 3+1x185
1&1/4 Ohs and snatch push press
2+4x95, 2+4x135, 2+4x155, 2+4x145
Back squat (95% of Monday)
Front squat 80% today BS

Tuesday, May 29, 2012

CSC Day 12

Row 500: 1:37
3x20m sprint

4x135, 4x205, 4x205, 4x205
Snatch balance
3x95, 3x95, 3x105, 3x105
Clean pull (lighter than last week to focus on form and bar speed vs power)
6x185, 6x205, 6x205

5 min of EMOM:
5 hspu
Then 5 min
4 muscle ups
3 min amrap:
5x36" box jump
7 t2b

Unbroken all 5 strict hspu sets
Unbroken all 5 mu sets

Rounds: 4+5+3

Monday, May 28, 2012

CSC Day 11

Jerk behind neck
5x135, 3x155, 3x185, 3x205, 3x195, 3x185
Push Press
6x155, 6x165, 6x145
6x145, 6x245, 6x255, 6x275, 6x255, 6x245
Jerk dip squat
6x205, 6x225, 6x245