10/16/12

OLYMPIC

Clean From Blocks + Split Jerk - 5 x 1 + 2 (60%) - 155

Jerk Balance - 4 x 2 (work to moderate weight)
95, 115, 115, 135

CONDITIONING

Extended Endurance (complete these in any order with a 35 minute time cap)

1K Row

800m Run

45m Butcher Push (3 laps w/ Men weight -250lbs, women -150lbs)

45m Burpee Broad Jump (3 laps)

100 Double Unders

30 TGU (35/17)

30 G2O (85/55)

30 HSPU

40 K2E

40 Pull-ups

50 Wallball (20#)

Time: 35:00, had 10 TGU and 314m row left

10/15/12

Monday 121015

STRENGTH

Front Squat 4 x 5 (65% x 2 sets, 70% x 2 sets)
175,185



CONDITIONING

Part 1 - Lactate Production

4 Rounds (make your transitions AFAP)

7 C2B Pull-ups (fastest kip possible)

5 KB Swings (very heavy) - only had a 55# so did 10 reps each

R1: 0:29.1
R2: 0:27.9
R3: 0.27.5
R4: 0.26.8

Rest exactly 45 seconds

Part 2 - Muscular Endurance

5 Rounds (develop a strategy, stick to the strategy)

20 Hand-release Push-ups
30 Sit-ups
40 Air Squats

Time: 11:19


I have a visitor in my garage gym...

Rest day

10/12/12

Snatch Max: 190

Clean and jerk max: 240 (locked out 250 3x but didn't hold)

Clean max: 260

10/10/12

Snatch
3x1 80%: 155

Clean and jerk
3x1 80%: 195

Snatch pull
3x2 90%: 185

Every 2 min for 8 min:
3 box jump 34"
6 Burpees
9 t2b

Time: 38, 36, 34, 32

10/9/12

Powersnatch
5x1 70%: 135

Powerclean and jerk
5x1 70%: 170

Clean pull
3x2 90%: 230

Push press
4x1 heavy - 165, 185, 205, 215(fail)

12 min Amrap at 80%:
100 DUs
5 hspu
7 KBS 62#
9 c2b

Rounds: 3+100+5

10/8/12

Snatch
2x1 at 80% - 155
1x1 at 85% - 165
1x1 at 90% - 175 (2 fails)

Clean and Jerk (same scheme as above)
195, 205, 215

Front Squat
4x1 at 85% - 225

Bb bent row Row
4x3 heavy- 215

Conditioning
EMOM 6 minutes:
3 Burpees
3 Bar MU