6/19-6/25/2011

6/20/2011
front squat x 44 (165#)
-10x box jumps every time you drop the bar
(PM) jog / play w/ dog

6/21/2011
row 10 min warm up
snatch technique work.
Squat: 225# x 3; 245# x 3; 275#x 3
Metcon:
-1) 5 min C&J (135#)
-2) 5 min Burpees
-3) 3 min double unders (34,60,107 = 201)
-4) 5 min- find 1RM snatch (135#)

6/22/2011
3 sets pullups, then
shoulder bonk / AMRAP:
-run .2 mi
-20 push press (95#) = 3 rounds / 7 min

6/23/2011
15 min AMRAP:
-9 DL (155#)
-12 pushups
-15 box jumps (24″) = (417) 11 rounds, 9 DL, 12 pushups

6/24/2011
can’t remember

6/12/2011-6/18

6/12/11
10 rounds:
-30 double unders
-15 wall ball (15#) = no watch

6/13/11
21-15-9:
-DL (225#)
-box jumps (24″) = 4:27

6/14/11
OLY class-
skill work: C&J and Snatch

6/15/11
3 Rounds:
-30 Pull ups
-30 Overhead Squats
-60 Double Unders =~ 16 min (OHS need work… a lot of work)

6/17/2011
DL: warm up; 275#x 5,5,5 315#x 3,3,3,2
snatch form work

5/23/2011-5/28

5/23/2011
25 squat-cleans for time (135#)
= 3:36 [slow… first 9 in 49 sec]
post:
squat cleans (185#) x 1,1,1

5/25/2011
-100 pullups
-100 swings (35#) – globogym weight
-100 double unders
-50 OHS (95#) = 19 min

5/26/2011
tabata mash up:
-DL (225#) – ranging from 8 (1st rnd) to 1 (8th rnd)
-box jumps (24″) ~ 15-20 / round
(PM) ~3 mi jog w/ dog

5/28/2011
15 AMRAP
-15 box jumps (24″)
-15 sit ups
1st round (press); 2nd – push-press; 3rd push-jerk … (95#)