8/19/14

10min AD @ 85% effort

Rest 5min

Avg watts: 292

Cals: 207

+

10min AMRAP

10 Snatches @ 75#

200m Run

Rest 5min

R: 6+1

Focused on chest up, butt down in bottom and heels at top. Felt good, no back pain.

+

10min AMRAP

10 Thrusters @ 75#

20cals AD (60sec if you're @ home)

Rest 5min

R: 5+10+10 cals

Position on thrusters felt great, all ub

+

10min AD @ 85% effort

Avg watts: 228

Cals: 168

5/4/13

For time:

100 Thrusters @ 95 - 10:49
10,10, all 5s

100 Pull-ups - 18:15
10, 8s thru 58, 6s to end

100 Double-unders - 21:18
27, 36, 2, 2, 2, 31

100 Burpess
All 10s except did 20 from 70-90

Total: 30:56

+

10 min z1 airdyne

3/1/13 PM

PM
5 Rounds of:
30m Sled Pull @ 95# added
10 Box Overs @ 24”
6 Thrusters @ 105
Time: 7:38

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

11/30/12

Snatch Balance 5 x 1 (work to 70% of Snatch 1RM) 135

3 Position Snatch Pull 4 x 1 (65% of Snatch 1RM) 125

Notes: Each repetition of the 3 Pos. Snatch Pull consists of 1 x Pull from below the knee, 1 x Pull from above the knee, 1 x Pull from the power position.

STRENGTH – As a superset

[Kang Squat 3 x 5 (work to moderate)

[Behind the Neck Press 3 x 5 (use same weight as Kang Squat)

95, 115, 115

CONDITIONING

4 Rounds of:

250m Row

8 Thrusters @ 100/75

8 Burpee Box-overs @ 24”/20”

8 Snatch @ 100/75

R1: 2:25
R2: 2:58
R3: 3:31
R4: 3:22
Rest 3 minutes between rounds

11/19/12

Enjoy - I'll be doing Oly/Strength in the AM, Conditioning @ 3 w/ Preston



Monday 11/19/12

Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double-unders)

Core (3 x 20second Hollow Rocker Hold)

OLYMPIC/STRENGTH - record load for each movement

Power Clean & Power Jerk 5 x 2 (80%) - 210 - one jerk each in first 2 sets. Failed both jerks in 3 set so switched to split jerk for last 2 sets. Missed one on last set.

these should not be touch & go

Clean Pull 5 x 3 (105% of Clean) - 275

Front Squat 4 x 3 (80%) - 210

CONDITIONING - Record load/times for EMOM, times for Row

10m EMOM: 6 Thruster @ 135, 6 Pull-up (this is written for someone with a 255 or heavier Push Press, scale the weight for the thruster as needed)

5 sets RX in 26 sec avg. 5 sets of 3 thrusters 135# and 6 pull ups in 19 sec avg

Rest 5min

1 x 500m Row Sprints; rest 2 minutes
1:33

Chipper

Row 500m - 1:40

Press 5x6: 95,115,115,115,115,135

Vitality

Warm up

10 min on the min 2 rounds w 115:
DL/hang clean/front squat/push press
Rest 5 min

4 rounds for time
8 thrusters 135
8 ring rows
8 hand release push ups
1 lap prowler push 95

R1: 1:29
R2: 1:34
R3: 2:43
R4: 4:24

Puke