Skip navigation

Monthly Archives: May 2012

5/15/12
snatch skill transfer exercises: 10-15 min
ANGIE (@ 80 reps each) = 9:01
post
-core work

5/16/12
Snatch skill work 5+ sets each skill
-muscle snatches (45#)
-snatch grip push press (65#)
-snatch balance (95#, 115#)
then
Snatch (positions: hang, floor)
115#, 115, 115, 115, 135, 135, 135
WOD: 5 rounds
-run 0.1 mi
– 10 OHS (95#)
– 15 box jumps (24″) = 9:44
post-stretch

5/18/12
recovery wod:
-snatch work
-C&J

5/7/12
15 min work on handstands
(wall, free standing, wall walks)
WOD: 17 min cap
3 rounds
-5 bar muscle ups
-7 DL (275#)
then 3 rounds
-21 wallball
-21 toe to bar = through 5 T2B on last round
post:
Bench 5×5: 135#, 155×4

5/9/12
-10 thrusters (115#)
-50 2x unders
-8 / 40

-2/10 = 6:34
then:
Power clean, hang squat clean-
10x 2: 135#, 155, 165, 175, 185 x 6

5/12-13/12
CF OLY Cert

4/23/12
core work
WOD- 4 rounds
-10 power cleans (155#)
-20 pushups = 10:21

4/25/12
12 min – handstand work
then: “Diane” (21-15-9: DL, HSPU)
*HSPU’s assisted = 5:41
post:
Bench: 135# 5×5

4/30/12
alternating Turkish get up – 45# x 20
then 7 rounds:
-7 thrusters (105)
-7 burpees
-7 KtE = 11:38
post- squat 225# x 3
core work

5/2/12
5 rounds:
-6 1-arm DB snatch (50#)
-6 burpee box jumps (~24″) = 4:34
then:
-15 min muscle up work (bar, pullups to stomach, assisted)
post:
-OHS 95# x 3; 135# x 3,3,3; 145# x 3,2

5/5/12
squat: 8×2: 245#, 255, 265,265, 275,275,275,275
press: 8×3: 115#,115, 125,125,125,125,125,125
-together, on the 2:30