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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.

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