Saturday, July 14, 2012

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

Friday, July 13, 2012

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

Thursday, July 12, 2012

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

Wednesday, July 11, 2012

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

Tuesday, July 10, 2012

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

Monday, July 9, 2012

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