11/10/16

1.  Clean & Jerk
60%/3+1 - 135
65%/3+1 - 145
70%/3+1 - 155
75%/3+1 - 165
(80%/3+1)2 - 185

2.  Clean Pull
(95%/3)4 - 235

3.  Front Squat
(78%/4)5 - 190

4. Airdyne

10min of 30 on/30 off

11/8/16

1.  Snatch
60%/4 - 105
70%/4 - 125
75%/4 - 130
(80%/4)2 - 140

Missed 4th rep on 1st set at 80%

2.  Snatch Pull
(95%/3)4 - 165

3. Back Squat
(80%/4)5 - 240

11/5/16

Birthday Tim

See pic

We switched it to 1 round for time, then mile.

Time: 21:17

Mile: 8:33

Ub thru burpees

Pull ups 15-15-12

Push ups 12-10-7-5-4-4

Slamballs were horrible. I broke 4 times. Not cuz they were hard but cuz my pinkies were taped and I couldn't feel it.

Sit up ub

Wall ball 21-21

Cals in 2:03

11/4/16

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

120, 130, 140, 150, 160

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1

145, 160, 170, 180, 190

3.  Back Squat
60%/3
70%/3
75%/3
(80%3)3

185, 210, 225, 240

4.  Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

R: 3+4 DL

Dus ub on first set then a couple breaks each

Wb were 30 then 15-15

DL 10-5, 8-7, 7-5-3, 4 singles

11/3/16

1.  Clean & Jerk
60%/3+1 - 135
65%/3+1 - 145
70%/3+1 - 160
(75%/3+1)2 - 170

2.  Clean Pull
(90%/3)4 - 205

3.  Front Squat
(75%/4)5 - 185

4.  Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

3 rounds at 95, 3 at 115. Ub

11/1/16

1.  Snatch
60%/4 - 105
65%/4 - 115
70%/4 - 125
(75%/4)2 - 130

2.  Back Squat
60%/4 - 180
70%/4 - 210
75%/4 - 225
(80%/4)2 - 240

3.  Conditioning
10RFT:
7 DL (95/65#)
7 Front Squats
7 Push Jerks

Time: 10:47

Ub reps. Did 5 sets in 4:41. Last 5 were break after DL 

 

10/30/16

For time: 

30-20-10

Row cals

T2b

Time: 6:12

Cals ub. 30 in 0:57.

T2b 15-8-7, 5-5-5-3-1-1, 10 singles

2 Rounds For time:

25 bar over burpees

25 cal assault bike

Time: 6:36

Ub