8/18/12

Part 1
OLYMPIC:
Power Clean + Squat Clean 4 x 2 + 1 @ 79%
200

STRENGTH:
RDL 4 x 6 – all sets heavy
185, 215, 215, 245

DB Single Arm Row 3 x 6/arm – all sets heavy
80


Part 2
CONDITIONING:
Chipper
300m run
20 t2b
10 box jumps
10 burpees
10 g2o (95)
20 wallball
10 g2o
10 burpees
10 box jumps
20 t2b
300m run

Time: 8:27

SUPPLEMENTAL:
GH Raise 3 x 8 – from parallel, no swing
GHD Sit-up 3 x 10 – use 12# weighted vest

8/17/12

OLYMPIC:
6min EMOM of: 1 x 3 Position Snatch @ 70%
125

STRENGTH:
Overhead Squat 4 x 2 @ 81%
185

Banded Box Squat 3 x 2 @ 66% + GB
215

CG Bench Press 3 x 5 @ 74% (assume 3RM was equal to 93% of 1RM)
205

GYMNASTICS:
12min EMOM of:
Odd Minutes – 5 Muscle-ups
Even Minutes – 10 HSPU
All 6 rounds of muscle ups
4x10, 9,5 for hspu

8/16/12 Mobility

MOBILITY INTENSIVE
Soft Tissue (foam rolling + tack bands)
Static Stretching (rope stretch + flossing)
Electronic Muscle Stimulation

8/15/12

Part 1
CONDITIONING:
1mi Run @ Bailey Middle School – max speed
Time: 5:53

Part 2
STRENGTH:
Weighted Pull-up 4 x 5 @ 74%
4x75, 3x70, 5x55x2

BB Bent-over Row 4 x 8 – all sets heavy
135, 185x3

Step-up 3 x 4/leg – same as last week
135

8/14/12 PM

25 min amrap
750m row
25 slamball
10 burpees
25 KBS 53#
10 t2b
50 DUs

Total R: 2 + 16 DUs

8/14/12 AM

Part 1
OLYMPIC:
5min EMOM of: 4 Clean & Jerk @ 77%
185, 3 full rounds, then 3 an 2

STRENGTH:
Deadlift 4 x 1 @ 90% - 365

Press 4 x 5 @ 74% - 137

Weighted Dip 3 x 5 – all sets heavy - 79.2

SUPPLEMENTAL:
Reverse Hyper 3 x 12 – blue band
GHD Sit-up 3 x 12 – blue band

8/13/12

Part 1
OLYMPIC:
Power Snatch + Squat Snatch 4 x 2 + 1 @ 79%
135, 145, 145, 145

STRENGTH:
HB Back Squat 3 x 5 @ 74%
245

Front Squat 3 x 3 @ 81%
205

Good Morning 3 x 8 @ all sets heavy
95

Part 2
CONDITIONING:
2 x 6min AMRAP
3 Muscle-ups
6 Hang Snatch @ 115
9 Burpees
Rest 2min

R1: 3+3
R2: 2+3+3