7/14/12

Row 500m
Total body throw w/10#
Snatch balance
Buergener warm up

Snatch
5x95, 5x115, 5x135, 3x145, 1x155, 2x165

Clean
5x115, 3x135, 3x185, 3x205, 1x225

20 burpee box jumps 30" for time:
1:54

7/13/12

Fatigue is a brain-derived emotion that regulates the exercise behavior to ensure the protection of whole body homeostasis

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323922/pdf/fphys-03-00082.pdf

Run 800
Stretch
Run 2x400m with 30# slamball
1:25, 1:33

Push press 6x2
135,135,185,195,205,215 for 1 (pr)
Parallette hspu 6x3 lipping

Emom 8 min rotating
20 ft handstand walk
Farmers carry 100# each hand

Run 800

7/12/12

Olympic Speed
1a. Clean 6 x 3 -
185, 195, 205, 215, 225, 235

1b. Sled Pull 4 x 20m - sled 45#


Strength - Dynamic Squat
1a. Banded Front Squat 6 x 3 - work to heavier than last week - green and red
135, 145, 155,165,175, 185

1b. Stride Jump 6 x 2/leg - 20" box

7/11/12

Strength - ME Deadlift
1a. Deadlift 5 x 4 - work to 4RM
225, 275, 315, 335, 355

1b. Banded Deadlift - 5 x 4 - 135 for 4 sets, 185 on last

Strength - Endurance Pull Push
2a. Strict Pull-up 3 x MAXreps - rest exactly 60 seconds between sets
17, 11, 8

2b. Ring Dips 3 x MAXreps
20, 11, 9

7/10/12

Olympic
2 Position Snatch, low hang high pocket 6 x 2 -
95, 115, 115, 115, 115, 135, 135

Snatch Balance 3 x 1 - work to heavy single
95, 115, 135, 155

Strength - Press Speed
Rack Jerk 5 x 3 - 155, 135, 145, 155, 165

Strength - ME Squat
1a. Back Squat 5 x 3 - work to heavy triple (heavier than heaviest during catalyst) - 225, 245, 265, 280, 290 for 1, 265
1b. Box Jump 5 x 3 - jump to tall box, step down 44"

2a. RDL 3 x 6 - use moderate weight, focus on ROM & concentric speed (banded?) - 135
2b. Total body throw 3 x 6 - max speed 12

Hotel Row WOD

15 minute row for max meters
20 sec ME
40 sec recovery (keep flywheel moving but return to normal HR)

Meters: 3702