2/23/13

All Groups
AM
A. Clean & Jerk - in 20min work to 1RM
235 squat clean and jerk

B. Snatch - in 20min work to 1RM
185, failed 195x5

+
For Time:
150 Wallball @ 20# (5:39)
90 Double-unders (finished at 7:43)
30 Muscle-ups (6:14)
Time: 13:57
+
4 Rounds of:
40 Seconds of Burpees; 20sec Rest
16,13,12,13

WORKLOAD = 1016.6

2/22/13

AM
A. Jerk Drills (Footwork, Split Press) - 3 x 5 (light)
B. Clean & Jerk - 3 x 1 (65% of 1RM) 165
C. Snatch Drills (Snatch DL + Hang Snatch) - 3 x 2 (light)
D. Snatch - 3 x 1 (65% of 1RM) 125
+
For time:
25 HR Push-ups
50 Double-unders
20 HR Push-ups
40 Double-unders
15 HR Push-ups
30 Double-unders
10 HR Push-ups
20 Double-unders
Time: 3:44

PM
On the minute for 16min:
Odd - Banded Back Squat – 8 x 3 (light, fast, explosive) 135
Even - Banded Dead-lift - 8 x 3 (light, fast, explosive) 155
+
4 Rounds of:
12 Box Jumps @ 24”
10 Toes-to-bar
8 Hang Poewr Snatch @ 95#
Time: 4:10

WORKLOAD = 1014.8

2/19/13 PM

PM
3 Rounds of:
22 cal airdyne
10 Sq Clean Thrusters @ 135
10 Burpee Box Jumps @ 30”
Rest 5min
Time: 11:43
+

3 Rounds of:
22cal Airdyne
25 Slamball @ 30#
12 C2B Pull-ups
Rest 5min
Time: 7:08

2/20/13

A. Rack Jerk - 3 x 1 (85%) 210
+
4 Rounds of:
10 Burpees
8 KB Swings @ 90#
6 Bar Muscle-ups
8 KB Swings @ 90#
10 Burpees
Rest 4min between rounds
R1: 1:33
R2: 1:33
R3: 1:51
R4: 2:11
+
30min Recovery session (airdyne, row, mobility, massage, water immersion)
WORKLOAD = 1117.8

2/19/13 AM

AM
A. Jerk Drills (Footwork, Split Press, Jerk Balance) - 5 x 5 (light)
B. Snatch - 3 x 1 (70%) 135
C. Clean & Jerk - 3 x 1 (70%) 185
D1. HB Back Squat - 5 x 5 (work to heavy for the day); 60sec
225, 235, 245, 255, 265

D2. Weighted Pull-up - 5 x 3 (work to 3RM); rest 2:00min
53, 62, 70, 79, 88, 96

2/18/13 PM

PM
5 Rounds @ 75-80% effort; 30min time cap (this should be an aerobic effort, NOWHERE NEAR REDLINE)
400m Run
6 HSPU
10 GHD Sit-ups
12 KB Swings @ 53
40 Double-unders
Time: 21:58
+
10min Row @ Z1
2565m, 1:58 pace

WORKLOAD =750.5

2/18/13 AM

AM
A. Jerk Drills (Footwork, Split Press, Jerk Balance) - 5 x 5 (light)
B. Clean & Jerk - 3 x 1 (80%) 210
C. Snatch - 3 x 1 (80%) 155
+
6 Rounds of:
5 Deadlift @ 65% - 275
8 Weighted Rings Dips (2 x 12# vest, 24 total #)
Rest 60sec between rounds
32, 33, 30, 28, 26, 25
+
3 x 3min Airdyne for Cal @ 85-90% effort; rest 2min btw each
R1: 1.14 mi, 65 cal
R2: 1.12, 62
R3: 1.11, 62