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Monthly Archives: April 2012

4/6/12-4/9/12
3-5 hour hikes every day

4/10-11/12
?

4/12/12
15 min bar muscle up work
post:
-30-20-10
-wall ball (20#)
-burpee
-2x under = 9:26

4/14/12
work on muscle up (rings) – 25 min
-significant improvement in false grip and transition
DL: 275# x 3,3,3 315# x 3,3,3,3,3,2
Squat: 225#x 5, 250# x 5,5,5,4
Press: DB-45s: 5,5,5,5

4/16/12
15 min handstand walk work
then
15 min AMRAP
-5 push press (115#)
-10 Toe to Bar
-15 box jump (24″) = 10 rounds even.
post:
-stretch

4/18/12
row: 500m = 1:49, 1:53; 250m = :49, :53
Squat: 250# x 4,4,4,4,4 (on 2 min)
75 pullups = 2:45
core work – 15 min
post:
-stretch

4/20/12
skill work (don’t remember what)
then
C&J: 135# x 3,3,3,3,3 ; 155# x 3,3,3,3
-alternating sets of power clean and squat clean
post: ? (don’t remember)

3/27/12
-1 C&J (155#)
-1 round Cindy
-2 C&J
-1 round Cindy

-7 C&J
-1 round Cindy = 13:00
post: 2 rounds
-15 T2B
-15 back ext
-15 sec planche hold

3/28/12
10 min – handstand work
10 min – muscle up work (1st MUSCLE UP!)
post:
– F.Squat (175#) 5,5,5,4
– HSPU work

3/29/12
DL: 315# x 3,3,3,3,3 (on 2 min)
10 min snatch work
GHD-15,15,15

3/31/12