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Monthly Archives: August 2012

8/13/12
15 min on minute
-3 jerks (working up on weight for score)
-20 double unders
max = 165#, 4 missed rounds / minutes
post:
-handstand work: 10 min

8/14/12
chipper:
-30 pullups
-30 plate ground to OH (45#)
-30 lunges w/ plate OH (45#)
-30 dips
-30 push press (95#)
-75 m broad jumps = 10:18
post:
-bench: 135# 3×5

8/15/12
14 rounds on 2 min:
-20 double unders
-squat clean:
x 3- 135#, 155,155,165,165,175,175,185
x 2- 185,185,185,185,185,185

8/16/12
REST DAY

8/17-18/12
lazy

8/20/12
50-35-20
-wallball (14#) -gym only has 14# med balls
-pull ups
-double unders = 11:03
post:
bench- round 1: 5 x 95#, 5×135, 3×165
round 2: 5 x 95, 5×135, 3×165
round 3: 5 x 135, 3 x 165

8/21/12
–feel like I did something before this but can’t remember
3 mi run & KB work

8/22/12
8-7-…-2-1
-squat clean (155#)
-30 double unders = 14 min (toooo slow)

8/23/12
yoga

8/24/12
2 rounds:
– 20 Toe to bar
– 40 box jumps (24″)
– run 400m = 7:39
post:
squat- 3×5 @ 225#, 245#, 245#

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7/30/12
7 rnds:
-4 power clean (175#)
-17 pushups
Immediately:
-76 thrusters (45#)
-236 single unders = 19:29

7/31/12
8 x 3 DL:
-275# x 3, 295# x 2, 315# x 3.
post:
Front Squat
3-10-2-7-1-5:
185#-135-225-155-235-175

8/1/12
?

8/3/12
20 min snatch work
-work up to max power-snatch x 2 (170#)
-then 1 x snatch on min (155#) – 8 min
15 min C&J work
-work to 2 x 165# C&J
-then 1 squat clean, 2 front squat on 2min (#165, 6 rounds)

8/6/12
10-9-…-2-1
-power clean (95#)
-OHS ~= 10-11 min

8/7/12
10 min AMRAP
-7 thrusters (75#)
-7 SDLHP
-7 burpees = 6 rounds
post:
7 x .2mi run
* 2 min rest b/w runs
* keep splits w/in 2-3 sec of (1:23)

8/8/12
15 min AMRAP
-9 DL (155#)
-12 pushups
-15 boxjumps (24″) = 10 rnds, 2 DL

8/9/12
30 min kettlebell work (35#)
-swing
-clean and jerk
-snatch

8/10/12
2 hr hike