11/9/12 hotel wod

10 min:
20 front squat w/50lb DB each hand
15 hspu
60 goblet squats with 50 DB
40 push ups
20 DB press w/35#

5 min treadmill interval run with incline

11/7/12

STRENGTH
4 Rounds of:
Deadlift - 5 (80%) 340
Push Press - 3 (80%) 175
Rest 90 seconds

CONDITIONING
Part 1
3 Rounds on 3 minutes
5 Hang Clean & Jerk @ 155
5 Bar Muscle-ups
5 Burpees
15m Farmers Carry @ 100# each hand
R1: 50.3
R2: 46.1
R3: 46.4

Part 2
2 Rounds on 3 minutes
7 KB Swing @ 80
7 T2B
7 Burpees
15m Butcher Push 210#
R1: 47
R2: 47

Part 3
500m Row - max effort - 1:37

11/6/12

GYMNASTIC SKILL
10min Quality work on:
Strict Pull-ups: 6 scap, 6 normal
Kipping Pull-ups: 12
Butterfly Pull-ups: 12, 12 c2b


OLYMPIC
Snatch - 6 x 6 @ 65% - 125
rest 30 seconds between sets 1&2, 3&4, 5&6, 60 seconds between 2&3, 4&5


CONDITIONING
15min AMRAP of:
2 Rope Ascents
10 Wall Ball @ 12'
20 Double Unders

Rounds: 6

11/5/12 part 1

Monday
GYMNASTIC SKILL
Pistol Test: 4 each
Couch Stretch
Hamstring Floss
Ankle Distraction Stretch
Pistol Re-test: 4 each

STRENGTH
Back Squat - 5 x 1 (work to 1RM)
135x8, 185x5, 225x3, 255, 275, 295, 305, 315(fail)

CONDITIONING
Part 1 - "Hibernation"
800m Run buy-in then,
6 minute AMRAP of:
3 x Bear Trap @ 135 (Deadlift, clean, front squat, push press, back squat, push press)
15m walking lunge @ 135 (when you finish the third bear trap in each series rack the bar on your back and begin your walking lunges)

Rounds: 3+3+7.5m

11/3/12 - at hotel

STRENGTH
4 Rounds of:
3 Bench Press @ 80% - 100 lb DB
1 Dead-lift @ 90% - 370 ( couldn't fit more weight)
5 Strict Press @ 70% - 60 lb DB
Rest 2 minutes between rounds

CONDITIONING
Part 1
12min AMRAP of:
10 KB Swings 62/44
8 C2B Pull-ups
6 HSPU

Rounds: 6, 144 reps

10/31/12

Snatch 5x3 75% - 145

Squat 5x3 75% - 245

3000m row: 11:24, 1:54 pace

10/30/12

5min Specific Mobility, 2 x 10 GHD Sit-ups, 1 x 15sec L-sit hold, 1 x 15m HS Walk, 2 x 6 GH Raise


OLYMPIC

Clean & Jerk - 5 x 4 (75%) - 185


CONDITIONING

Part 1

20 Rounds on the minute of:

3 Push-press @ 60% of 1RM - 135

5 Toes-to-bar

Notes: Try to hold a consistent time for every round (e.g. pace yourself on round #1). Bar should start on the floor every round, not from a rack.

Avg time: 13 secs