12/6/12

Rest day

12/5/12 Fran

AM
Through warm-up including general warm-up, mobility, and light thrusters

CONDITIONING
"Fran"
21-15-9 Rep Rounds of:
95lb Thruster
Pull-up
Time: 3:01
PR by 33 seconds
Broke after 5/9 pull up, did 6&7, drop,8, drop, 9

RECOVERY
Run/Row/Airdyne at Z1 for 20-25min
10 min z1 air dyne

12/4/12 PM

6 min EMOM:
12 t2b
DUs for rest of minute

Unbroken t2b all but last round, that was 7,2,3

12/4/12 AM

OLYMPIC
Snatch 3 x 3 (70%) - 135
2 x 2 (80%) - 155
2 x 1 (92%) - 175

3 Position Snatch Pull 5 x 1 (70%) - 135

focus on: "HIPS & SHOULDERS RISING TOGETHER"

STRENGTH
Back Squat 5 x 3 (work to a heavy triple)
185, 225, 245, 255, 265


CONDITIONING - Record time for every round
3 Rounds of:u
250m Row
15 KB Swings @ 62
25 Burpees
15 KB Swings @ 62
250m Row
Rest 12min

R1: 4:00
R2: 4:26
R3:

12/3/12 PM

500m row: 1:27

For time:
15 GHD Sit-ups
9 Muscle-ups
12 GHD Sit-ups
6 Muscle-ups
9 GHD Sit-ups
3 Muscle-ups
Time: 3:43

12/3/12 AM

OLYMPIC
Jerk 4 x 2 (60%) - 145
3 x 1 (work to heavy) - 195, 215, 235, 255 (3 fails)

STRENGTH - as a superset
Bench 5 x 5 (heavy) - 225
Pendlay Row 5 x 5 (heavy) - 195

CONDITIONING
6 Rds for time:
10 Push Press @ 115
10 Box Jump @ 24"
Time: 4:44

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