9/3/12

OLYMPIC
1a. EMOM for 5min – 10 Snatch @ 40% - 75

2a. Clean 4 x 3 @ 80% - 205

STRENGTH (as a superset)
3a. Front Squat 4 x 5 @ 72% - 190

3b. Bent-over Row – 4 x 5 @ Heavy - 165, 190x3

CONDITIONING
5a. Weighted Ring Pull-up + Muscle-up 4 x 5 + Max -53
Notes: Use 47% of Weighted Chin 1RM. Drop the chain belt then IMMEDIATLEY start Muscle-ups
8, 4, 1, 2

6a. Strict HSPU + Kipping HSPU 4 x 5 + Max
10, 5, 3, 5

9/1/12 rest day

8/31/12 recovery run

47 minute Maine woods recovery run with the wifey

8/30/12 clean max & Grace

Part 1
OLYMPIC
Clean – Work to 1RM
Caught 260 couldn't stand up. 255

Weighted Chin – Work to 1RM
88, 113

Part 2
CONDITIONING
Grace – 30 Clean & Jerk @ 135
time: 2:27

8/29/12 max muscle up & hspu

GYMNASTICS
Muscle-up 1 x MaxRep - 15

Strict HSPU 1 x MaxRep - 12

Ghd - 3x8 RB
Reverse hyper - 3x8 RB

8/28/12

Row 500: 1:36

Part 1
STRENGTH
Front Squat – Work to 1RM
5x135, 5x165, 3x185, 2x225, 1x265, failed multiple attempts at 270 and 275

CG Bench Press – Work to 1RM
290, 295, 300

RDL 3 x 4 – light to moderate weight
75


Part 2
CONDITIONING
3 Rounds; 80% Aerobic
200m Row
5 Ground to Overhead @ 75
10 Toes-to-bar
time: 4:53

8/27/12 Snatch Max and Isabel

Part 1
OLYMPIC
Snatch – Work to 1RM
180

Part 2
CONDITIONING
Isabel – 30 Snatch @ 135
3:40