3/1/13 PM

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

1/23/13

AM
A. Jerk Drills – 5 x 5 Split Press (light); Jerk Balance 5 x 5 (light)
+
Every Other Minute for 12min: (WoW - make a judgement call when to stop this, somewhere between 4-6min)
Odd – Weighted Pull-up 5 tough reps
53

Even – Muscle-up 6 reps (or 50% of your Max Rep UB Muscle-up number, whichever is lower)
6

I did 6 minutes

PM
4 Rounds for time of:
250m Row
6 Hang Power Snatch (WoW skip this exercise)
8 T2B
10 Box Overs
250m Row
Rest 5min btw rounds
R1: 2:24
R2: 2:27
R3: 2:35 (F'd up t2b rhythm)
R4: 2:24
+
30min Recovery session (airdyne, row, mobility, massage, contrast therapy)
20 min Epsom Salt bath

12/11/12 AM

OLYMPIC
Power Clean + Hang Squat Clean - 5 x 1 + 2 (work to heavy)
165, 185,205,225,235(fail)


Jerk - 3-5 x 1 (65%), 3 x 1 (work to heavy)
135x3, 3x165x1, 205,235,255(fail)

Work at 65% until technique feels sharp then work up to heavy in 3 sets

STRENGTH
Strict Press - 3 x 8 (72%) 135

CONDITIONING
3 Rounds
250m Row
6 Hang Clean & Jerk @ 155
8 Burpees
10 Box Overs
250m Row
Rest 5min

R1: 3:21
Dropped to 135 C & J for last 2 sets
R2: 3:17
R3: 3:33