7/20/12

Back squat
1 x 3 @ 3RM, 275
1 x 1 @ 105% of 3RM, 290
1 x 1 @ 110% of 3RM, 305
1 x 1 @105% of 3RM 290

Snatch 10 EMOM 3-5 x 75%
3x135 for 5 sets, 5x135 for 5 sets

7/19/12

EMOM Clean & Jerk Ladder - start at 135 work to max, record max - 135, 155, 185, 205, 225


Push Press 3 x 10 - quick moderate reps, record weight - 135

Interval Airdyne - 6 x 30/30, record calories - 129

Rest 20 minutes

3 Rounds for time of:
400m Run
15 Overhead squat @ 95
Time: 7:47
Rest 2:00
For time
75 Wall Ball @ 20 to 10'
Time: 3:35
Rest 2:00
For time
25 Burpee box jumps @ 30"
Time: 2:59

7/18/12 PM

Alternating EMOM for 14min @ 75% effort, (aerobic)
(1) 25 Double unders
(2) 10 Burpee Box Jumps, 30"

7/18/12 AM

Strength/Skill (superset)
1a. Muscle-up 3 x 5 - unbroken reps
1b. Weighted Pull-ups 3 x 3 - heavy but not maximal - 53#

MetCon
21-15-9
deadlift - 225/155
Ring Push-up - feet elevated
Time: 3:14

7/17/12

Olympic:

EMOM Snatch Ladder – start at 60%, work to heavy for the day by 20# increments
115, 135, 155, 175(PR), 195 fail

Pressing:

Split Jerk 6 x 1 – work to heavy
115x3, 145x2, 165, 185, 195, 205, 215, 225, 235(fail)

Snatch Balance 3 x 2 - heavy
115, 125, 135, 145, 155, rest were 1 rep: 165, 175, 185, 195, 205(PR)

Dip 3 x 5 – work to heavy

7-16-12 PM

Tabata row for calories - 82

10 min amrap
15m handstand walk
25 DUs
10 c2b
R: 3

Walk 400m

10 min EMOM
3 Powerclean 75% max
(7 sets at 195, 1 each at 205,215,225)

7-16-12 AM

Strength:

1a. Overhead Squat 5 x 3 – work at heavy triple
95, 135, 145, 165, 185

1b. Quick Leap 5 x 3 – 12” to Crash Pad

2a. Good Morning 3 x 5 – 115

2b. Partner GH Raise 3 x 5 – explosive concentric, slow eccentric

MetCon:

12min AMRAP of:
5 Muscle-ups,
7 HSPU
9 T2B

4+4 mu