2012/09/04-2012/09/17

9/4/12
3 rounds:
-12 push jerk (155#)
-21 pullups
-50 double unders = 12:08
post:
-Squat 4×5: 225#, 225,225, 245

9/5/12
15 min “Cindy”
= 20 rounds, 2 pullups

9/6/12
Snatch: 3-3-3-2-3
135#-135-135-155-155
post: mobility WOD

9/7/12
2 hour hike w/ dog

9/9/12
2 hour hike w/ dog

9/10/12
odd min: 3 power snatch (135#)
even min: 3 OHS (135#)
-7 rounds
post- core work

9/11/12
run w/ dog, yoga

9/12/12
3 rounds:
– 30 squat-clean (95#)
– 30 pull ups
– run 800 m = grip shot to hell, only got through 2 rounds
post:
3 x max HSPU (12,8,8)

9/13/12
Thrusters: 2-2-2-2-2 (135#-135-155-165-165)
-10 KTE b/w sets
power clean: 2-2-2-2-1 (165#-185-185-205-205)

9/14/12
“Helen”– 3 rounds:
-run 400 m
-21 swings
-12 pullups = 8:27
post:
100 box jumps (30″) = 3:58

2012/08/27-2012/09/03

8/27/12
12 minutes AMRAP
:Barbell complex (135/95) of:
-4 Deadlifts
-3 Hang Power Cleans
-2 Lunges (Bar in front-rack position, 1 rep per leg)
-2 Push Jerks
= 10 rounds, 1 push jerk
post: core work

8/28/12
3 rounds:
– 20 squats (155#)
– 30 box jumps (24″)
– 40m bear crawl = 11:30
post:
Front Squat: 4-3-2-3-4 (155#-185-205-205-135)

8/29/12
Squat clean: 9×2
135#, 155, 165, 175, 185, 185, 195, 195, 205
-10 dips between first 6 rounds

8/31/12
15 min snatch skill work:
-muscle snatch
-snatch grip push press
-snatch balance
Then
-5 min burpees = 80
Then
?? Don’t remember. Something heavy or skill

9/2/12
2 rounds
– 50 sit ups
– 25 L one arm swing (35#)
– 25 R one arm swing
– 40 box jump (30″) = 8:59
Post:
5×5 DL -225#