8/25/12 hotel wod

Tabata Legs (8 sets each):
Speed squats
Lunge split jumps
Good mornings
Tuck jumps

RDL 4x6: 135,185, 205, 225

DB press 76% 5x5: 70lb DBs

5 sets ME DUs:
26,30,26,39,36

2 sets ME hspu w/45s rest between:
7, 3

8/24/12 hotel wod

Weighted dips 4x5
45, 90x3 sets

3 RFT:
12 KBS 1.5pd
12 push ups
Time: 1:30

Smith machine front squats 3x4 81%
205

Smith machine box squat 3x3 225

8/22/12

CONDITIONING:
5k Run @ Davidson – recovery speed
Time: 24:06

SUPPLEMENTAL:
Reverse Hyper 3 x 12 – blue band
GHD Sit-up 3 x 12 – blue band
Handstand walk 3x red mats

8/21/12 PM

Part 2
Lactate:
6 rounds:
15 Push Press @ 105
15 Pull-ups
15m Butcher Push @ 190 total sled weight
R1: 0:49
R2: 0:50
R3: 0:50
R4: 0:56
R5: 1:12
R6: 1:00

8/21/12 AM

Part 1
OLYMPIC:
6min EMOM of: 5 Clean & Jerk @ 68%
165

STRENGTH:
Snatch Pull 4 x 5 @ 74% + chains
175 (1 set chains) = 215

Good Morning 4 x 8 @ same as last week
135


CG Bench Press 3 x 1 @ 97% (1.07*3RM=1RM)
260

8/20/12 PM

Snatch 7x1 at 92%
160

7 RFT:
7 sdhp 115#
7 burpee tuck jumps
Time: 7:17

8/20/12 AM

Part 1
OLYMPIC:
Snatch 7 x 1 @ 92%
160x2 due to lack of time, will do in pm

STRENGTH:
HB Back Squat 4 x 3 @ 86%
245

OHS 4 x 2 @ 88%
200

Weighted Pull-up 3x5 - 62

Rest day