8/4/12 Lactate

4 rounds w/3 min rest between:
45m shuttle run
6 thrusters 115
8 burpees
45m shuttle run

R1: 1:07
R2: 1:06
R3: 1:05
R4: 1:10 (dropped bar on 2nd thruster, off balance)

8/3/12

Olympic:
Snatch 3 x 2, 3 x 1 – use 75% and 85% of 1RM

3x2 of 140, 3x1 of 160

Strength:
Front Squat 5 x 2 – use 66% of heavy single from last Monday + green bands

135, 150, 170, 170, 170

Gymnastic Skill/Strength Couplet:
1a. HSPU 3 x 3 – most challenging variation you can complete
Parallettes w no mat

1b. Bar Dip 3 x 5 – use a band to provide resistance - green band

Supplemental:
GH Raise 3 x 6 - use weight vest if needed
GHD sit up 3 x 12 – add resistance band if needed

8/2/12 PM

Conditioning: 2012 CrossFit Open 12.3 (Grinder)
17min AMRAP of:
15 Box jump @ 24”
12 Push-press @ 115#
9 Toes-to-bar
Total: 310 reps (did 294 during open)
8+15+6

8/2/12 AM

Olympic:
6min EMOM of: 3 Clean & Jerk – use 72% of 1RM - 185

Gymnastic Skill:
8 min EMOM of:
1a. Muscle-up 4 reps – add weight if needed - 12# vest for 1st 3 sets

Supplemental:
Good Morning 4 x 6 – use moderate weight - 135, 165, 135, 135

8/1/12

Part 1
Conditioning:
5k Run @ Davidson College
Time: 24:12

Part 2
Strength:
Snatch Pull 6 x 5 – use chains, work to 100% of snatch max
135 w/1 chain each side x2, 205 w/2 chains each side x4

Gymnastic Skill/Strength Couplet
DB Chainsaw Row 3 x 5/arm – use a challenging weight - 100# dumbbell

HS Walk 3 x 15m – record distance of each unbroken piece - 3.5 red squares was best

7/31/12 PM

Step ups 95#
5 each leg
Straight into explosive box squats

Part 2 (Rest 3 or more hours)
Conditioning:
4 Rounds of:
o Row 150m
o Hang Snatch 6 @ 115
o Box Jump 6 @ 34”
o Airdyne 15 Cal
o Rest 4min

R1: 1:30
R2: 1:34
R3: 1:45
R4: 1:51

Reverse Hyper 3 x 12 – use a band if needed
GHD Sit-up 3 x 12 – use a band if needed

Red band for both

7/31/12 AM

Part 1
Olympic:
Snatch from High Blocks 6 x 1 – work to 1RM
95, 125, 145, 175(fail), 165, 175

Gymnastic Skill/Strength Couplet:
1a. CG Bench Press 3 x 3 – work up to heavy triple - 135, 185, 235

2a. CG Bench Press 3 x 3 – use 100% of heavy triple CGBP - 235
2b. HSPU 3 x MaxRep – unbroken
13, 12, 10

7/30/12 Recovery

Interval Row – 6min EMOM of: 150m Row for time
27.3, 28.1, 28.3, 27.5, 26.7, 27.7

Strength:
2a. Front Squat 5 x reps – 12x135, 9x155, 6x185, 3x205, 3x225


2b. RDL 5 x 6 – use a moderate but challenging load - 135


HB Back Squat 3 x 3 - 185, 205, 225, 245