11/15/12

Thursday
AM
Weak Skill 2 -
2 x 30sec Ring L-sit
2 x 12 GHD Sit-ups
10 Pistols
2 x 8 GH Raise

OLYMPIC
Snatch Balance + 3 Stop Snatch - 5 x 1 + 2 (don't go over 75%)
95,105,115,125,135

EMOM for 6min
8 Hang Snatch @ 95
8 C2B Pull-ups
Finished all except last round got 6 c2b

PM
STRENGTH
Bench Press 3 x 3 (80%) - 245
Strict Press 3 x 3 (80%) - 155
Push Press 3 x 3 (80%) - 175

11/14/12

Davidson 5k - 22:50

11/13/12

Tuesday 121113
AM
WARM-UP
1000m Warm-up Row - 4:00

Weak Skill 1 (2 x 5 deficit HSPU, 2 x 3 MU, 100 DU)
Hspu deficit w 45#

OLYMPIC
Power Clean + Hang Power Clean + Jerk 5 x 1+1+1 (Build to 80% of HPC quickly) - 210

5min EMOM of 4 Hang Clean @ 185 + 4 Burpee Bar Over
20,18,18,17,17

STRENGTH
Front Squat 4 x 3 @ 80% - 215

Bent Over Row 3 x 8 (moderate) - 185

Box Step-up 3 x 6/leg (moderate) - 95

CONDITIONING
4 Rounds of:
400m Run
7 Thrusters @ 95#
7 Ring Dips
Time: 9:55

11/12/12

GYMNASTIC

10min HS Walk Progression – VIDEO

HS Wall Kick-up

HS Wall Kick-up + Free hold

HS Free Hold

HS Wall Kick-up + 1 Step

HS Walk - 3x red mat


OLYMPIC/STRENGTH – record load for Snatch 1RM

Snatch 5 x 1 (1RM)
135x2, 155, 165, 175, 185(5fails)

GH Raise 3 x 8


CONDITIONING – Record rep counts for each round

5 x 3min AMRAP of:

12 Wall Ball (30# to 11″)

12 T2B

Rest 30 seconds between rounds

R1: 3+2
R2: 2+3
R3: 2+1
R4. 1+12+9
R5: 2+2

Total reps: 269

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