11/17/12

Daily Core (3 x 8 GHD, 3 x 8 Back Extension, 3 x 8 GH Raise)

OLYMPIC
7 x 1 Squat Clean (work to heavy,
~90%) - 135x3, 155x2, 185, 205, 215, 225, 235

5 x 1 Snatch + 1 Snatch Below Knee + 1 Snatch Above Knee (75%) - 145

4 x 6 Snatch Pull (heavy, fast) - 195

CAPACITY
12min EMOM
8 Shoulder to Overhead 115/85
8 Box Jumps 24/20
Completed in act of 21 seconds

CONDITIONING
5 Rounds of:
20 Double Unders
5 Muscle-ups
10 Toes through rings
Time: 10:35

11/16/12

Friday 121116
Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double Unders)

Core (20 Row Boats, 20 Russian Twists, 30sec Hollow Rocker Hold, 10 Pelvic Tilt)

OLYMPIC/STRENGTH
Behind the Neck Split Jerk 5 x 1 (work to heavy) - 135x3, 155, 185, 205, 225, 235, 245, 255,

Back Squat 4 x 5 (work to 80%) 185,205,225,245

Pendlay Row 3 x 8 (moderate) - 185

CONDITIONING
Rest 60 seconds between each movement
8 Burpees Every 30sec for 3min
7 Wall Ball Every 30sec for 2min
1min AMRAP of Clean @ 155/115 - 18

11/15/12

Thursday
AM
Weak Skill 2 -
2 x 30sec Ring L-sit
2 x 12 GHD Sit-ups
10 Pistols
2 x 8 GH Raise

OLYMPIC
Snatch Balance + 3 Stop Snatch - 5 x 1 + 2 (don't go over 75%)
95,105,115,125,135

EMOM for 6min
8 Hang Snatch @ 95
8 C2B Pull-ups
Finished all except last round got 6 c2b

PM
STRENGTH
Bench Press 3 x 3 (80%) - 245
Strict Press 3 x 3 (80%) - 155
Push Press 3 x 3 (80%) - 175

11/14/12

Davidson 5k - 22:50

11/13/12

Tuesday 121113
AM
WARM-UP
1000m Warm-up Row - 4:00

Weak Skill 1 (2 x 5 deficit HSPU, 2 x 3 MU, 100 DU)
Hspu deficit w 45#

OLYMPIC
Power Clean + Hang Power Clean + Jerk 5 x 1+1+1 (Build to 80% of HPC quickly) - 210

5min EMOM of 4 Hang Clean @ 185 + 4 Burpee Bar Over
20,18,18,17,17

STRENGTH
Front Squat 4 x 3 @ 80% - 215

Bent Over Row 3 x 8 (moderate) - 185

Box Step-up 3 x 6/leg (moderate) - 95

CONDITIONING
4 Rounds of:
400m Run
7 Thrusters @ 95#
7 Ring Dips
Time: 9:55

11/12/12

GYMNASTIC

10min HS Walk Progression – VIDEO

HS Wall Kick-up

HS Wall Kick-up + Free hold

HS Free Hold

HS Wall Kick-up + 1 Step

HS Walk - 3x red mat


OLYMPIC/STRENGTH – record load for Snatch 1RM

Snatch 5 x 1 (1RM)
135x2, 155, 165, 175, 185(5fails)

GH Raise 3 x 8


CONDITIONING – Record rep counts for each round

5 x 3min AMRAP of:

12 Wall Ball (30# to 11″)

12 T2B

Rest 30 seconds between rounds

R1: 3+2
R2: 2+3
R3: 2+1
R4. 1+12+9
R5: 2+2

Total reps: 269