3/6/13

Training Group
AM
A. TnG Clean Pull w/ bands - 3 x 3 (100% Clean 1RM + 60# of band resistance @ top)
225 on bar

B. Push Press - 3 x 5 (70%) 145


3 Rounds of:
30 Double-unders
8 Clean & Jerk @ 145
8 Burpee Box-Jumps @ 20”
Time: 7:33
Rest 2min
+
2 Rounds of:
40 Double-unders
6 Clean & Jerk @ 165
6 Burpee Box-Jumps @ 24”
Time: 4:55
Rest 2min
+
1 Round of:
50 Double-unders
4 Clean & Jerk @ 185
4 Burpee Box-Jumps @ 30”
Time: 2:02 (goal was sub 2 min, failed on last rep C & J, so did another, that cost me 10-15 sec)
Total time: 18:30
Working time: 14:30

7/19/12

EMOM Clean & Jerk Ladder - start at 135 work to max, record max - 135, 155, 185, 205, 225


Push Press 3 x 10 - quick moderate reps, record weight - 135

Interval Airdyne - 6 x 30/30, record calories - 129

Rest 20 minutes

3 Rounds for time of:
400m Run
15 Overhead squat @ 95
Time: 7:47
Rest 2:00
For time
75 Wall Ball @ 20 to 10'
Time: 3:35
Rest 2:00
For time
25 Burpee box jumps @ 30"
Time: 2:59

7/18/12 PM

Alternating EMOM for 14min @ 75% effort, (aerobic)
(1) 25 Double unders
(2) 10 Burpee Box Jumps, 30"

7/14/12

Row 500m
Total body throw w/10#
Snatch balance
Buergener warm up

Snatch
5x95, 5x115, 5x135, 3x145, 1x155, 2x165

Clean
5x115, 3x135, 3x185, 3x205, 1x225

20 burpee box jumps 30" for time:
1:54