Saturday, February 9, 2013

2/9/13

A. Power Snatch from high blocks (above knee) – 5 x 1 (80% of 1RM)
165
Rest 20min
+
30 Squat Cleans @ 155
20 Muscle-ups
100 double-unders
30 Push Press @ 135
20 C2B Pull-ups
150 double-unders
30 Squat Clean Thrusters @ 95
20 Pull-ups
200 double-unders
Time: 32:40 Rx


Friday, February 8, 2013

2/8/13 PM

PM
For time:
100 Wallball w/ 30# slamball
Every time the ball touches the ground, immediately perform 15 burpees, you cannot rest while holding the ball
4:59, broke 1x at 65
+
Airdyne 20min @ Z1


2/8/13 AM

AM
A. Snatch DL + Hang Power Snatch (above knee) - 2 x (1 x 60%, 1 x 65%, 1 x 70% of 1RM Snatch)
125, 135, 145

B. Snatch DL - 3 x (1 x 85%, 1 x 90%, 1 x 95% of 1RM Snatch)
175, 185, 195

B. Front Squat – 3 x 3 (all sets @ 95% of heavy triple from last Friday), 3 x 1 (all sets @ 95% of heavy single from last Friday)
215, 235

Alternating every min for 14min
Odd – Weighted Pull-up x 5 (same as last week)
72# for 3 sets, 53 for 4

Even – Hand Release Push-up AMRAP in 20sec
16,16,16,17,16,16,16

Wednesday, February 6, 2013

2/6/13


A. Rack Jerk - 3 x (70%, 75%, 80%)
175, 185, 195

B. Bench Press - 1 x 8, 2 x 5, 2 x 3 (work to heavy)
185, 205, 205, 235, 255

3 Rounds of:
90 seconds to complete: 10 Burpees, then Airdyne for max cal in remaining time
Rest 3min btw rounds
R1: 38
R2: 31
R3: 31
+
3 Rounds of:
90 seconds to complete: 10 HSPU, then Row for max cal in remaining time
Rest 3min btw rounds
R1: 31
R2: 26
R3: 23
+
3 Rounds of:
60 seconds to complete: 10 Thrusters @ 95, then D-U for max rep in remaining time
Rest 2min btw rounds
R1: 53
R2: 33
R3: 55
+
30min Recovery session (airdyne, row, mobility, massage, water immersion)


Tuesday, February 5, 2013

2/5/13 PM

PM
10min AMRAP:
15 Box Jumps @ 24”
12 Pull-ups
9 Squat Snatch @ 95
R: 4+7 jumps
Rest 5min
+
10min AMRAP of:
500m Row
20 Wall Ball @ 24#
10 T2B
R: 3
Rest 5min
+
1.5mi Run for time (run 400m loops)
Time: 10:56


Monday, February 4, 2013

2/4/13 PM

PM
30min Continuous Mixed Modal Aerobic (do not stop moving)
Include the following movements:
-GHD Sit-ups
-RLE Split Squat or Weighted Step-up
-Double-unders
-KB Snatch
(HS Walk, Pistols)
+
20min Airdyne @ Z1

2/4/13 AM

AM
A. Jerk Drills 5 x 5 (light)

B. Clean & Jerk - 2 x (1 x 70%, 1 x 75%, 1 x 80%) 185, 195, 210

C. Snatch - 2 x (1 x 70%, 1 x 75%, 1 x 80%) 145, 155, 165

D1. Box Jump 5 x 3 (42"+, step down); rest 60sec
D2. Total Body Throw 5 x 3 (14# ball); rest 60sec

2k Row @ 85% of max effort
7:22.4, 1:50 pace