Skip navigation

Monthly Archives: August 2011

8/15/2011
Tabata squats (low = 18; high = 19)
Tabata sit ups (low = 13; high = 17)
Tabata mashup- pullups / pushups (low = 8 / 12; high = 15 / 16)

8/16/2011
C&J: 165# x 3,3,3,3,3,2,2
Press: 95# x 5,5,5,5,5

8/17/2011
row 3k
DL: 275# 5×3; 295# 5×3 (90 second density)
OHS: 95# x 9; 115# x9, 135# x9,5

8/18/2011
can’t remember?

8/23/2011
10 min: work up in split jerk x 2
Post: (12 min cap)
-50 Wall Ball (20/14) to 10 foot target
-15 Swings (53/35)
-35 Wall Ball
-30 Swings
-20 Wall Ball
-45 Swings = 11:01
Post Post: Snatch work (power, hang) 95#, 95,115,115,135,135

8/24/2011
Squat: 225#x3, 245#x3, 275# x 3,3,3,3,3,3
2 min density

8/25/2011
5 rounds:
-7 ring dips
-7 thrusters (95#)
-7 power snatch
-7 burpees
-14 double unders =~ 12 min
post: OLY class / snatch work

8/27/11
squat: 5×5 (225#)
C&J: 3x 95#, 105, 115, 125, 135; 2x 145#, 155#
Clean: 165#x2, 175#x2, 185#x1

8/1/11
tabata double unders (25 – 36)
then:
5 rounds
-1min power snatch (95#)
-1min pushups
-1min toes to bar
rest 1 min b/w rounds: (44 – 60)
post: light core work

8/2/11
3 rounds:
-run 400m
-21 burpees = 8:50
post: OLY class – work on snatch

8/3/11
don’t remember

8/4-7/11
sick / travel

8/8/2011
bear complex = 95#, 95#, 95# 135# (6 rounds)
DL: 5x 7 reps (225#) – 75 sec density
core work

8/9/2011
12 min: SDHP-work up to max set of 3
65#, 95#, 105#, 115#, … 185#, 195# (fail) – 60 sec density
post:
2 rounds- 30 wall ball
-25 box jumps
-20 swings (2x 25# KB)
-15 burpees
-5 push press (135#) = 9:04

8/10/11
run ~3.5-4 mi

8/11/11
-15 thrusters (135#)
-30 double unders
-20 thrusters (95#)
-60 double unders
-30 thrusters (65#)
-90 double unders = ~11 min (includes changing weights)
post: snatch work

8/12-14/2011
resting my ankle, which i injured Wednesday.

7/25/11
15 HSPU
5 rounds:
-12 pistols
-12 Toe-to-bar
post 100 double unders (~2min)

7/26/11
12 min: work up to 1RM – power clean- 225#, 235# = fail
post-
-21 DL (225#)
-50 squats
-21 Push press (50# Dumbbells)
-15 DL
-50 squats
-15 push press
-9 DL
-50 squats
-9 push press =~ 12 min

7/27/11
core work then
3 rounds:
-10 thrusters (95/65)
-15 sit ups
-50 singles
-15 power cleans
-15 sit ups
-50 singles
-10 ohs
-15 sit ups
-50 singles
-15 push press
-15 sit ups
-50 singles = 16:53

7/29/2011
Scaled “Morrison”
50-30-20 of:
wall ball
box jumps
swings (i used 2×25# KBs) = 16:53
*Note: should be 50-40-30-20-10
… my back gets tight from the swings; needs work.

7/30/2011
build to set of 3 power cleans (155#, 165# 185#, 205#, 205#)
Death by C&J: 7 rounds +6
Squat: 225#x5 , 245#x3, 275#x3