12/1/14

A. Squat Snatch - 1 rep @ 155-185# on the 90sec for 10 sets

155, 155, 165, 165(miss then hit), 175(2misses), 175, 175, 185(miss), 185

B1. HB Back Squat - 5 x 8 tough reps; rest 45sec

All 185, prob could've done 205.

B2. CTB Pull-up - 5 x 15 UB reps; rest 90sec

All ub

+

For time:

5 Burpee Box Jump Overs

5 Hang Squat Cleans @ 145#

5 Front Squats @ 145#

5 Burpee Box Jump Overs

Rest 4min

x4    

R1: 1:03

R2: 0:58

R3: 1:05

Ran out of time, couldn't get last one in, even with only resting 3 min between each. Holy quad!

Good day after a week off

2/2/13

A. Snatch - 5 x 1 (85%) 175
B. Clean & Jerk - 3 x 1 (85%) 225
+
Complete each couplet then move on to the next WITHOUT REST
3 Rounds of:
6 Squat Cleans @ 205
6 Muscle-ups
Time: 11:20
+
3 Rounds of:
21 KB Swings @ 70
21 T2B
+
30m Farmers Carry (100# each hand, use DB, KB, or Farmers Carry)
+
28 Burpee box overs @ 24"
+
30m Farmers Carry (100# each hand, use DB, KB, or Farmers Carry)
+
3 Muscle-ups

Total time: 25:20

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

7/24/12

Endurance

Interval Airdyne
4 min of 30/30
Calories: 80

Skill Couplet

1a. Weighted Dip 3 x 3 – 70

1b. HSPU 3 x 3 -most challenging variation you can complete Rx reps of
Parallettes

Strength/Olympic

2a. Clean + Jerk 10 x 1 - work to heavy for the day quickly (stop if you fail) - 95,135,165,185,205,225,235,250 (got clean but not jerk)

3a. Push-press 3 x 15 – use 135, 115, 95 rest :45 unbroken reps only

Metcon

We have three separate lactate push workouts that we'll do twice through. Rest will be listed between each workout.

A. 16- c2b pull ups
8- thruster @ 135
15m butcher + 300lbs total
R1: 1:18.25
R2: 1:45.12
Rest 4 min

B. 5 G2O - 185lbs
20 double unders
20 sec air dyne sprint
R1: 1:27.18
R2: 3:24.9
Rest 3 min

C. 150m row sprint
5 deadlift@ 295
10 burpee box over
R1: 2:30
R2: 2:15.4
Rest 4 min