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Monthly Archives: February 2012

2/20/12
Front Squat: 185# x 4,4,4,4
15 min AMRAP
-150 double unders
then max rounds
-5 CtB pullups
-10 push press (95#)
-15 sit ups = 8 rounds even

2/21/12
run

2/23/12
-5 min – row = 93 cals
rest 2 min
-4 min – box jump (30″) = 80
rest 2 min
-3 min – burpees = 45
rest 2 min
-2 min – squat clean (135#) = 15

2/24/12
DL: 10 x 1 – AHAP – worked up to 170k (374#)
post: 4 min AMRAP burpees = 70

2/25/12
CF 2012.1 = 117 burpees

2/6/12-2/12/12
rest week

2/13/12
snatch work – 15 min
-low hang, high hang, dip-drive, power snatch, etc
c&J work – 15 min
-low hang, high hang, dip-drive, power, etc

2/14/12
7 rounds:
-7 push jerk (135#)
-7 burpees
-7 pullups = 14:00 even

2/15/12
stretch / yoga
-soccer game

2/16/12
15 min AMRAP
-3 hang snatch (135#)
then, 2 rounds:
-3 pull ups
-6 pushups
-9 box jumps (20″) = 7 cycles + 3 snatch & 1 round
post: 3 sets OHS

2/17/12
5 rounds (all squat clean):
-high hang, hang, power, push press
high hang, hang, power, push jerk
high hang, hang, power, split jerk
*rest between rounds as needed.
Weights: (#95, 115, 135, 155, 175–skipped high hangs @175)

1/31/12
12 min AMRAP
-5 shuttle runs
-5 body busters (pull up & KTE)
-5 HSPU … = 11 rounds, 1 sprint
post:
-Snatch work
-100 air squats for time = 1:45 (unbroken)

2/1/12
-snatch work – up to 145# x power, hang
-DL: 275# x 3,3,3,3,3,3
-Press: 95# x 5, 115# x 3,3,3,3

2/2/12
squat: 225# x 5,5,5
row 250 m = 51 s
row 500 m = 1:45
stretch / mobility

2/3/12
-snatch balance: 135# 3,3,3,3 (need to work on overhead to shoulder, can do more weight)
then- 5 rounds
-10 power snatch (95#)
-10 burpees = 6:42
post- 100 2x under =~ 1:30-2min

2/4/12
squat: 235# x 4,4,4,4
the 100’s (20 min DNF)
-only 50 pullups, shoulder bothering me
= 56 OHS (20:00)

2/5/12
2.5 hr hike