4/29/13
A- row 750m then: 3 x
- v ups – 15
- skin the cat – 5
B- 5 rnds
- hang power snatch x 3-4 (= 135#, 145, 155, 155, 135)
- rest 20 sec
- high box jumps (tempo= 05X1)
- rest 3 min
C- squat:
* rest 2 min b/w sets
5 – 235#
3 – 260
1 – 275
3 – 260
3 – 275
2 – 295
(5 – 225) x 2
4/30/13
A- 2x
- wall climbs x 3-6
- MU x 3-6
- T2B x 10-12
B- 7 rnds
- Jerk (= 175#, 185, 185, 205, 205, 215, 215)
- weighted pullups x 2 (#45) (5 rnds only)
rest 2-3 min
C- 3 Rnds for time
- row 350 m
- 20 KBS (40kg)
- 20, 15, 15 HSPU = 15:56
5/1/13
A- 5x
- power clean 1.1.1 (85-90%) = 185#, 185, 215, 215, 215
- rest 3 min
B- 4x
- clean pull 1.1.1 (110-115%) = #245 x4
- rest 2-3 min
C- 7 min OTM
- 3 DL (315#)
- 6 burpees
rest 2 min
5 min OTM
- 12 CTB pullups
5/2-6/13
vacation in Austin, TX. Light hiking
5/7/13
A- 3x untimed
- wall climb x 5
- MU (unbroken) x 5
- T2B x 10-15
B- 20 min, build to heavy split-jerk
= technique, 135# x 3s, 185# x 3s, — to 225#. Could have gone heavier but no bumper plates
C- 30 HSPU
D- Row 2k =~8:10
5/8/13
A- row 500m x 3 = 1:46, 1:48, 1:51
B- 5 sets for times
- 5 squat clean (185#)
- 10 HSPU
- 15 pullups (subbed 5 strict as hands started ripping)
- 20 HR pushups
- 25 box jumps (~24-30″)
- 30 jumping jacks (sub for 2x under, didn’t have rope)
* rest 3 min b/w
= 4:05, bonk hard on #2–blame on Austin vacation
5/9/13
A. 2x
- 1 min plank
- Roll to Candlestick x 6
- Double-Unders x 40
B- 8x
(muscle clean warm up – 95#, 135#)
- Clean x 1.1 = 175#, 185, 185, 205, 205, 215, 215, 225
Rest as needed =~ 2 min
C- 5 min AMRAP
- 3 DL (295#)
- 3 MU = 4 rounds + 1 MU
Rest exactly 5 minutes, and then . . .
D- 5 min AMRAP
- 10 Box Jumps (30″/24″)
- 15 push ups = 6 rounds + 3 BJ
5/10/13
A- Snatch x 1.1 = 135#, 155, 155, 165, 175-f, 155, 175-f, 155
rest as needed
–get shoulders back and get UNDER the bar
B- Squat, rest ~2-2.5min
5 – 235#
3 – 260
1 – 275
5 – 260
3 – 275
1 – 295
4 – 275
2 – 295