12/7/12

Core - GHD Complex 3 x 10
Ghd
Gh raise
Back extension

OLYMPIC
Every 30 seconds complete:
5 x 2 Power Cleans + 2 Power Clean & Jerk (50%) 135
5 x 2 Power Cleans + 1 Power Clean & Jerk (62%) 165
5 x 2 Power Cleans (72%) 195
5 x 1 Power Cleans (78%) 205
Rest 30 seconds after completing all reps at each weight

STRENGTH
Push Press 1 x 8 (62%) 135
2 x 5 (70%) 155
2 x 3 (78%) 175

Front Squat 4 x 5 (work to heavy)
175, 195, 205, 225 (4)

CONDITIONING
EMOM for 10min:
6 Hang Cleans @ 135
6 Clapping Push-ups

Avg: 18 sec

12/6/12

Rest day

12/5/12 Fran

AM
Through warm-up including general warm-up, mobility, and light thrusters

CONDITIONING
"Fran"
21-15-9 Rep Rounds of:
95lb Thruster
Pull-up
Time: 3:01
PR by 33 seconds
Broke after 5/9 pull up, did 6&7, drop,8, drop, 9

RECOVERY
Run/Row/Airdyne at Z1 for 20-25min
10 min z1 air dyne

12/4/12 PM

6 min EMOM:
12 t2b
DUs for rest of minute

Unbroken t2b all but last round, that was 7,2,3

12/4/12 AM

OLYMPIC
Snatch 3 x 3 (70%) - 135
2 x 2 (80%) - 155
2 x 1 (92%) - 175

3 Position Snatch Pull 5 x 1 (70%) - 135

focus on: "HIPS & SHOULDERS RISING TOGETHER"

STRENGTH
Back Squat 5 x 3 (work to a heavy triple)
185, 225, 245, 255, 265


CONDITIONING - Record time for every round
3 Rounds of:u
250m Row
15 KB Swings @ 62
25 Burpees
15 KB Swings @ 62
250m Row
Rest 12min

R1: 4:00
R2: 4:26
R3:

12/3/12 PM

500m row: 1:27

For time:
15 GHD Sit-ups
9 Muscle-ups
12 GHD Sit-ups
6 Muscle-ups
9 GHD Sit-ups
3 Muscle-ups
Time: 3:43

12/3/12 AM

OLYMPIC
Jerk 4 x 2 (60%) - 145
3 x 1 (work to heavy) - 195, 215, 235, 255 (3 fails)

STRENGTH - as a superset
Bench 5 x 5 (heavy) - 225
Pendlay Row 5 x 5 (heavy) - 195

CONDITIONING
6 Rds for time:
10 Push Press @ 115
10 Box Jump @ 24"
Time: 4:44