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Monthly Archives: February 2011

2/20/11
1 hour soccer game
stretching
quick work on heavy lifts

2/21/11
OHS work
row 1k
35 dips
100 double unders

2/22/11
Hang Snatch: 95#x6,6 115#x5,5 125#x 3,3, 135#x3,2
L sit x 2

2/24/11
Squat C&J: 3x (135#, 155#, 175#, 195#), 2x (205#)
50-35-20:
-Pull-up
-Box Jump
-Swing (35) = 12:38 (skipped last 20 pullups as hands were ripped to shreds)

2/25/11
15 thrusters
15 SDHP
15 push press
15 OHS
15 front squat (all w/ 95#)
-start of every minute = 4 burpies
<6 min.

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2/7/11
Squat-Work up to 3×3 (275#) in 10min
12 min-2 min density:
7 Dead Lifts
7 Barbell rows
7 Hang Power Cleans = 5 rounds, 1/2 of 6th round

2/9/11
row 15 min
-30 unbroken double unders
-15 clean & jerks (155)
-40 pushups
-30 pistol squats
-20 right arm kettlebell snatch
-20 left arm kettlebell snatch (35)
-10 pull ups
-10 dips
-30 unbroken double unders = 12:17

2/10/11
can’t remember… Log day of

2/12/11
can’t remember… Log day of

2/14/11
kipping work
4 rounds:
15 swings (1pood)
10 cleans (95#)
15 box jumps (24″) = 8:10

2/15/11
yoga

2/16/11
rowing
10 rounds:
-2 Cleans (135#)
-Rest of Minute max double unders
score = 284
rest 3 min
DL: 225#x5,5 245#x5 255#x4,3

2/17/11
run .5mi
33 burpies
100′ walking lunge
run .4mi
22 burpies
100′ walking lunge
run .2mi
11 burpies
100′ walking lunge
run .125mi = 16:40
… thruster work

1/16/11
-Snatch work –up to 135#, 155#=F

-took 1/17-1/22 off to de-stress
-snowboarding on 1/22

1/23/11
12 min “Cindy” = 15 rounds, 5 pullups
3 min rest
3 rounds:
3 squat (225#), 12 KB swings
2 min rest between rounds

1/24/11
light rowing workout

1/25/11
3 x:
Hand stand holds / 5 OHS (95#).
-20 squat snatchs (135#) minute density = 8-9 min.
*Note: need to focus on shoulder flexibility and cardio endurance

1/27/11
DL: worked up to 315#x2,2,2
“Fran” = 4:30
*last fran was <3:30 (need to get on top of things)

1/28/11

1/30/11
snowshoeing ~1.5hours

1/31/11
row 500m = 1:58
10 OHS (#115)
50 Double Unders = ~6+ min
…5 rounds of 20 double unders on the minute

2/1-2/11
snow everywhere

2/3/11
5 sets:
2 press; 2 push press; 2 jerk; 2 split jerk
10 toe to bar between
-worked up to 155#
OHS work

2/4/11
2 rounds:
24 box jumps
18 pullups
24 situps
… 5×3 hang squat cleans (135#)