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Monthly Archives: July 2012

7/24/12
10-9-…-2-1
-hang power snatch (95#)
-front squat (95#) = 12:50

7/25/12
4 rnds:
-20 pistols
-20 walking OH-lunges (45#)
* on ~ 1-2 min
then
3 x 10 1 arm DB Clean (70#)

7/26/12
10 min AMRAP
-10 SDHP (55#)
-10 box jumps (30″)
-10 sit ups = 9 rounds flat
then:
bench: 5×5 (165#)
press 3×5 (115#)

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7/16/12
2 rounds:
-75 double unders
-30 power cleans (135#)
-400 m run = 14:15
post:
10-15 min core work

7/17/12
row 4 x 500 m @ <1:55, row 250 m = :52
-2 min rest between rows
then:
front squat x 2- on 2 min:
-135#, 4 @ 185#, 2 @ 205#

7/18/12
Snatch:
-135# x 3,3,3; 145# x 3,3,3; 155# x 2,2
1 arm snatch (3 each arm)
-65#, 65#, 65#
Muscle Snatch
-65# x 8,8

7/20/12
15 MIN:
-200 2x unders, then AMRAP
-5 push press (95#)
-10 pullups
-15 squats = 11 rounds even

7/22/12
rings work:
-ring dips
-muscle ups
-ring HSPU – 6×2
-handstand walking

6/18/12-6/24/12
do not remember logs, 3x WOD

6/25/12
22 min:
odd min-1 power squat clean (165 x 5, 185 x 6)
even min-10 box jumps (36″)
then-4×5 bench press (155, 175×3)
post-3 rnd
-15 GHD
-10 T2B
-30 sec plank

6/26/12
hang snatch (12 min)-work to heaviest set of 3
145#, 155# = fail
then- 5 rnd
-10 push press (80#)
-10m handstand walk
~200m suicide spint = 15:13

7/2/12
row 500m (moderate pace) = 1:51, 1:52, 1:55
*2 min b/w rows
then-
C&J(135#) – 9 reps (50 sec)
death by C&J = 6
PM-core work

7/3/12
7 rnds:
-10 push press (115#)
-10 pullups = 6:35
Immediately following:
-10 min find 1RM press (125#)
-10 min find 1RM push-press (185#) -might have gone higher
-5×3 Jerk (135#)

7/5/12
21-15-9
hang squat snatch (95#)
pullups =~ 7:30 (I think)
post:
squat: (225#) x 5,5,5

7/10/12
power squat clean 10 x 3 on 2 min
135#, 155# 165# x 8

7/11
?
7/13/12
10 rounds:
-10 DL (135#)
-10 pushups = 6:09
post-snatch skill work