2012/10/15 – 2012/10/28

WEEKS 1 & 2 OF A 6 WEEK STRENGTH CYCLE

10/15/12
-core work
-power snatch (2 reps)- 95#, 95,95,85,85,85
-power clean (2 reps) 135#, 135, 135
-muscle clean & jerk (5 reps) 95#, 95, 95
-Squat (2 reps): 180, 180, 180, 180, 180, 180
Total time ~ 34 min

10/17/12
-core work
-Hang Snatch (2 reps) 95, 95, 95, 135, 135, 135
-Hang Clean (2 reps) 115, 115, 115, 165, 185, 185
-DL (2 reps) 6 x180
Total time ~ 32min

10/18/12
run ~5-6k

10/19/12
(AM) – power snatch (2 reps): 115#, 115, 115, 135, 135, 135
-power clean (2 reps): 6x 135#
-jerk (2 reps): 135#, 135, 135, 160, 160, 160
-F.Squat (2 reps): 6x 180#
core work
(PM): Yoga

10/22/12
core work
-hang snatch (2 reps): 95# x 3, 115# x 4
-power clean (2 reps): 145# x 7
-jerk (2 reps): 145# x 3, 170# x 4
-Squat (2 reps): 135# x 1, 210# x 6

10/23/12
yoga

10/24/12
– power snatch (2 reps): 95# x 3, 110# x 4
– power/hang clean (1-1): 135# x 3, 160# x 4
– press (2 reps): 115# x 7
– front squat: 1 set – 185# x 10 reps

10/25/12
REST

10/26/12
– snatch (2 reps): 95#, 115, 135, 145, 150 x 4
– push press (2 reps): 140# x 8
– DL (2 reps): 225# x 8
core work

10/27/12
– snatch: 95# x 2reps, 95 x 2, 115×2, 135×3, 140×1, 150×1, 160×1, 170-fail
– C&J: 135# x 2 reps, 135×2, 155×2, 175×1, 185×1, 195×1, 200×1
post
yoga – 90 min

2012/10/01 – 2012/10/14

10/2/12
25 HSPU
50 toe to bar
800 m run
75 push press (75#)
150 2x under = 14:00

10/3/12
10 rnds
-10 pullups
-10 burpees = 12:50
post:
press 95# 4×3

10/4/12
don’t remember – (need to write down day of WOD)

10/5/12
15 min on min:
-3 power cleans (135#)
-max 2x unders in remaining time
score (= double unders) = 450
post:
Squat x 3: 225#, 245, 255, 265, 275

10/7/12
2 hr hike

10/8/12
3 Rounds
On the min for 5 min
-10 Thrusters (75#), 20 double unders
-8 Thrusters (85), 20 double unders
-6 Thrusters (95), 20 double unders
-4 Thrusters (115), 20 double unders
-2 Thrusters (135), 20 double unders
* added 1 min rest b/w rounds 2,3

10/9/12
1.5 hr running / playing w/ the dog

10/10/12
5 rounds:
– 12 DL (135#)
– 9 power clean
– 6 push-press = 13:49
post:
3 sets of dips (12,12,8)

10/11/12
Filthy 50 = 18:27 PR (?)- 14# wall balls–gym doesn’t have 20#
(Prior PR = 21:17 -1/2012)

10/12/12
AM- ?
PM- yoga

2012/09/17-2012/09/23

9/17/12
7 min AMRAP
ladder of
– DL (225#)
– toe to bar = 9 rnds, 1 DL
post:
-75 wall ball (20#) = 4:40

9/18/12
Squat: 5-5-5-4-3 (255#, 265, 265, 275, 275)
HSPU b/w sets – 10, 8, 6, 4, 4, 4
(PM) yoga

9/19/12
KB work–cleans and snatches (24kg)

9/20/12
5 min AMRAP
-7 thrusters (65#)
-7 burpees = 6 rnd + 3 burpees
rest 2 min
5 min AMRAP
-7 OHS (115#)
-7 box jumps (30″) = 5 rnd
rest 2 min
5 min AMRAP
-7 1 arm KB cleans (35#)
-7 pullups = 8 rnds

9/21/12
?