2012/06/04-2012/06/17

6/4/12
3 rounds:
30 wall ball
20 KtE
10 C&J (135#) = 14:02
post-
-60 GTE
-5 min core work
then ??

6/7/12
3 rnds:
-50 2x under
-40 situps
-30 KB cleans (25#)
-20 pullups
-10 HSPU = 12:05
rest 5 min
2 rnds:
-run 800m
-15 DL (245#) = 13 min
post: bench – 165# 4×5

6/10/12
3 mi run

6/11/12
power squat clean x 3: 135#, 145, 155, 175 x 7
then 3 rounds:
-15 good mornings
-50′ walking lunge w/ OH plate (45#)
-15 KTE
-50′ walking lunge w/ OH plate (45#)

6/15/12
muscle snatch- 6×8 – 45# x 3, 55# x 4, 65# x 1
snatch grip push-press: 6×5 – 95#
snatch: 6×2- 135#
then- 15 min ladder (1/1, 2/2 …)
-power clean (185#)
-HSPU = 7/7 + 1 clean
post:
3 rnds
-15 GHD
-10 T2B

2012/05/21-2012/06/03

5/21/12
handstand work-wall, freestanding, walk walks
muscle snatch work
then
15-12-9-6-3
-hang squat snatch (95#)
-burpee = 10:37
post:
bench: 135# x 6,6,6; 165# x 3,3,3

5/23/12
snatch work– muscle snatch and snatch-balance
then Tabatas!
– swings (2x 30#)–9 to 10 per 20 sec
– box jumps (30″)–9 to 12 per 20 sec
– pushups
post:
-squat: 245# x 4,4,4

5/28/12
C&J- 135# 5×3 (on 1 min)
DL- 275# 6×3 (on 2 min)
Squat- 225# 5×5 and Bench 165# 5×6 (on 2:30)

5/30/12
14 min
odd min: 135# OHS x 5
even min: 3 CtB pullups, 6 pistols, 24 2x unders
post: 4 rounds
-15 GHD
-15 KTE

6/2/12
muscle snatch: 45# 4×10; 55# 2×10
OHS: 135# 3×3; 145# 2×3
power / hang snatch: 135# 8 x 2
post:
15 min hand stand work