1/5/13

EMOM for 7min:
3 Hang Clean + 1 Jerk (75%)
195

Rest 5min then:

STRENGTH
Deadlift – 3 x 10 “Touch-and-go” reps (75%)
320

100 Double-unders
21 KB Swing @ 55
21 Wall-Ball @ 6
15 KB Swings @ 55
15 Wall-Ball @ 6
9 KB Swings @ 55
9 Wall-Ball @ 6
Time: 4:37

1/4/12 PM

1600m run
50 burpee box jump 30"
30 shoulder to overhead 115
Time: 17:35 (6:57 mile)

1/4/13 AM

EMOM for 8min:
8 Front Squats @ 155
8 C2B Pull-ups
4 rounds of 155,
2 rounds of 135,
2 failed rounds of 135

Rest 5min

A1. 3 x 15 GHD Back Extensions; rest 30sec
A2. 3 x 15 T2B; rest 30sec

OLYMPIC
Snatch Balance – 4 x 3 (moderate)
95, 135,135,135

Snatch From Blocks (above knee) – 2 x (1 x 3 @ 55%, 1 x 2 @ 65%, 1 x 1 @ 75%)
105,125,145

1/2/13 PM

STRENGTH
A. Behind the Neck Push Press– 4 x 3 (work to heavy)
135, 155, 185, 205(2)

B1. Good Morning – 3 x 10; rest 20sec
95

B2. Alternating DB Shoulder Press - 3 x 10(total); rest 60sec
50

OLYMPIC
5min AMRAP of:
Hang Power Snatch Ladders 1,2,3,4,5 unbroken reps @ 135
2+2

Notes: complete 1 rep then drop the bar, complete 2 reps then drop the bar, complete 3 reps then drop the bar, continue this cycle until you reach 5 UB reps then repeat.

1/2/13 AM

CONDITIONING
4 Rounds of :
200m “Out & Back” Run
6 Thrusters @ 115
8 Box Overs 24"
10 T2B
250m Row
Rest 5min btw rounds

R1: 2:35.46
R2: 2:49.45
R3: 2:53.25
R4: 2:45.71

1/1/13 PM

CONDITIONING
Row – 8 x 500m @ 85% of best 500m Pace; rest 2min
1:40 pace

1. 1:39.1
2. 1:38.5
3. 1:36.9
4. 1:37.6
5. 1:39.1
6. 1:38.1
7. 1:37.5
8. 1:37.3


Notes: To calculate 85% of 500m pace, multiply your best 500m row time in seconds by 1.15. (example - 1:20 = 80sec x 1.15 = ~100sec = 1:40 pace)

1/1/13

AM

STRENGTH
A1. LB Back Squat 2 x 5, 2 x 3, 2 x 1 work to heavy; rest 20sec
225, 245, 265, 285, 305, 305(fail)

A2. Tall Box Jump 6 x 3 (step-down); rest 3min
42, 42, 40, 40, 40, 40

OLYMPIC
B. Jerk Split Lunge – 4 x 6 steps (50-65% of Jerk 1RM); rest 1min
160

C. Split Jerk – 8 x 3 @ 70%; every 60 seconds
170

Notes: Jerk Split Lunge is a shallow lunge, performed to split jerk depth NOT normal lunge depth.

PM

12/31/12 PM

PM
CONDITIONING
5min AMRAP of:
10 UB Deadlift @ 225
10 HSPU
20 Double-unders
R: 3+2 hspu

Rest 5min

5min AMRAP of:
8 KB Swings @ 72
8 Ring Dips
20cal Row
R: 2+15cal

Rest 5min

5min AMRAP of:
6 DB Snatch @ 60
6 Clapping Push-ups (feet on 45# plate)
4 x 15m Shuttle Run
R: 5

12/31/12

AM
OLYMPIC
A. 2 Stop Clean Deadlift – 4 x 3 (50-65% of clean 1RM); stop below knee/power position
135, 145, 155, 165

B. Clean From Blocks (above knee) - 2 x (1 x 3 @ 55%, 1 x 2 @ 65%, 1 x 1 @ 75%)
146, 175, 195

STRENGTH
C1. GHD Sit-up – 4 x 15; rest 20 seconds
C2. Weighted Pull-up – 4 x 5; rest 60 seconds
80x1(4), 62x3