9/12/2011 – 9/18/2011

9/12/11
5 min:
-10 swings (53#)
-7 burpees = 5 rnds, 10 swings
rest 1 min
4 min:
-8 swings
-5 burpees = 5 rounds
rest 1 min
3 min:
-6 swings
-3 burpees = 5 rounds

9/13/11
barbell series
cleans – power, hang, deep hang, front squat
– (95#, 95#, 115#, 115#, 135#–wrist flare up on 135#) (90 sec density)
front squats: reps of 1 + 1/4 squat
-185# x 2,2,2,2,2 ; 225# x 2, 1, 1, 1 (90 sec density

9/14/11
run w/ dog

9/15/11
5 sets – 3 Cleans (135#) – 60 sec
3 rounds:
-50 double unders
-35 box jumps (20″)
-20 OHS (95#)
-10 pullups = 12:00

8/29/2011-9/10/2011

8/29/11
DL: 225# x5, 245# x5, 275# x 5,4,3
Post: -3 rounds-
-7 front squats (185#)
-14 pullups
-21 box jumps (24″) = 5:01

8/30/11
Squat: 225# x 5, 245# x 5, 275# x 3,3,3
post-
run 800 m
4 rounds:
-10 CtB pullups
-6 squat-clean-thrusters (135#)
run 800 m = 16 min (last two rounds of S.C.T killed me)

8/31/11
run

9/6/11
10 min row
7 min – Thrusters (ended w/ 165# x 1,1,1,1 – 45 sec/round)
post:
-45 double unders
-25 thrusters (95#) – wrists bothering me
-45 pullups
-45 double unders = 5-6 min
post-post: squat- 225# x 4,4,4

9/7/11
DL: 275#- 7×3 (90 sec density)
post: 7 rounds
-5 HSPU
-10 DL (135#)
-10 CtB pullups
-20 double unders = 13 min

9/9/11
do not remember