Rest day

Traveling to Sunapee for 9 day vacation!

6/29/12 Blacktop

3x5 hspu

Blacktop (105 degrees outside)
5,7,9 clean and jerk and 100 m dash
80, 72.5, 60%

Time: 5:45

EMOM HSPU
5,6,7,...failure

Completed 4 reps of the 10 set
49 hspu in 6:08

6/28/12

Press complex
3 rounds:
3 strict
5 push
7 jerk
R1: 115
R2: 125
R3: 125

Superset with 6 sets 3 band front squats(grey bands)
115, 125, 135, 145, 155, 165

Modified Amanda (as team) 2x (Brendan and me vs Kyle and Preston)
9,7,5
61% squat snatch (170)
Muscle ups
Time: k and p : 12:02
B and I : 12:37

1 mile run cool down

6/27/12 Chest Hair

Chest Hair
20 minute running clock
1 round every 4 minutes (5 total)
The faster you finish your round the more rest you get until next round.

5 back squat 225
5 deadlift 275
15m Prowler push 250

R1: 1:07
R2: 1:00
R3: 1:00
R4: 0:56
R5: 0:59

I think I'm sprouting some!

6/26/12

3x5 Kipping hspu

Press
5x95, 3x135, 1x165, 1x175, 1x185

Snatch high pull from blocks
5x2x115

WOD
4 RFT
Atlas stones in loading dock (100,115,140)
100m sprint (building to building)
Rest while partner goes
Time:
R1: 28.15 sec
R2: 24.4
R3: 22.52
R4: 23.2

Rest 5 min

5,4,3,2,1 for time
Burpees
Hspu
Time: 2:43

6/25/12 PM WOD

MetCon
Part 1
15-12-9 rep rounds of:
Hang Power Snatch @ 95#
Pull-up
Rest 5min
Time: 2:50

Part 2
12-9-6 rep rounds of:
Hang Power Clean @ 135#
HSPU
Rest 5min
Time: 7:57 (hspu killed me)

Part 3
9-6-3 rep rounds of:
Shoulder to Overhead @ 135#
Box Jump @ 30"
Time: 2:05

65% Max Olympic Practice

10x45 ohs
5x45 snatch balance

Squat Snatch
5x95, 5x115, 1x135x3

Clean and jerk
3x135, 3x155

3.5 Mile Run

3.5 mile run at North Meck Park with Kyle.