7/18/12 AM

Strength/Skill (superset)
1a. Muscle-up 3 x 5 - unbroken reps
1b. Weighted Pull-ups 3 x 3 - heavy but not maximal - 53#

MetCon
21-15-9
deadlift - 225/155
Ring Push-up - feet elevated
Time: 3:14

7/17/12

Olympic:

EMOM Snatch Ladder – start at 60%, work to heavy for the day by 20# increments
115, 135, 155, 175(PR), 195 fail

Pressing:

Split Jerk 6 x 1 – work to heavy
115x3, 145x2, 165, 185, 195, 205, 215, 225, 235(fail)

Snatch Balance 3 x 2 - heavy
115, 125, 135, 145, 155, rest were 1 rep: 165, 175, 185, 195, 205(PR)

Dip 3 x 5 – work to heavy

7-16-12 PM

Tabata row for calories - 82

10 min amrap
15m handstand walk
25 DUs
10 c2b
R: 3

Walk 400m

10 min EMOM
3 Powerclean 75% max
(7 sets at 195, 1 each at 205,215,225)

7-16-12 AM

Strength:

1a. Overhead Squat 5 x 3 – work at heavy triple
95, 135, 145, 165, 185

1b. Quick Leap 5 x 3 – 12” to Crash Pad

2a. Good Morning 3 x 5 – 115

2b. Partner GH Raise 3 x 5 – explosive concentric, slow eccentric

MetCon:

12min AMRAP of:
5 Muscle-ups,
7 HSPU
9 T2B

4+4 mu

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

7/13/12

Fatigue is a brain-derived emotion that regulates the exercise behavior to ensure the protection of whole body homeostasis

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323922/pdf/fphys-03-00082.pdf

Run 800
Stretch
Run 2x400m with 30# slamball
1:25, 1:33

Push press 6x2
135,135,185,195,205,215 for 1 (pr)
Parallette hspu 6x3 lipping

Emom 8 min rotating
20 ft handstand walk
Farmers carry 100# each hand

Run 800

7/12/12

Olympic Speed
1a. Clean 6 x 3 -
185, 195, 205, 215, 225, 235

1b. Sled Pull 4 x 20m - sled 45#


Strength - Dynamic Squat
1a. Banded Front Squat 6 x 3 - work to heavier than last week - green and red
135, 145, 155,165,175, 185

1b. Stride Jump 6 x 2/leg - 20" box