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Monthly Archives: November 2012

11/12/12
snatch (reps=1): 95 x 2, 115 x2, 135 x 4
C&J (reps=1) 135 x 2, 155x 6
squat (reps=1) 225 x 8

11/13/12
for time, 50 hang clean (135#)
* 5 burpees at beginning of each min
= 7:59

11/14/12
snatch (1 rep): 135#, 145, 155, 165, 170, 175, 180, 185-m, 185-m, 155 x 2
C&J (1 rep): 155#, 175, 185, 195, 205, 215,
clean (1 rep) 185 x 2-3
f.squat (2 reps) 185 x 8

11/19/12
run 800 m
50 pullups
75 sit ups
100 squats
run 400 m
25 pull ups
37 sit ups
50 squats
run 800 m = 19:29

11/20/12
3 rounds:
-30 DL (135#)
-20 pullups
-30 box jumps (24″) = 10:42

11/23/12
core work
push press
burpees
yoga

11/24/12
hike

WEEKS 3 & 4 OF A 6 WEEK STRENGTH CYCLE

10/29/12
snatch pull (2 reps): 160#, 160, 160, 160
clean pull (2 reps): 205#, 205, 205, 205
snatch (1 rep): 135, 145, 150, 155, 165-miss, 165, 170-miss, 135, 155
C&J (1 rep): 160, 175, 185, 190, 195, 205-miss jerk, 185
–Note: Probably wasn’t resting enough b/w sets, feels like a rest day on Tues

10/30/12
stretch / mobility / jog with dog

10/31/12
Squat (1 rep): 260#, 260, 260, 270, 270, 260, 275, 260
snatch (1 rep): 135#, 140, 145, 150, 155, 160, 165, 170-m, 170-m, 135
C&J (1 rep): 160#, 165, 170, 175, 180, 185, 190, 195
*snatch / CJ – on 90 sec intervals; squats <1min intervals

11/1/12
rest

11/2/12
snatch pull (2 reps): 160#, 160, 160, 160
clean pull (2 reps): 205#, 205, 205, 205
push press (2 reps): 155# x 7

11/3/12
Dad in town, skipped WOD

11/6/12
squat (2 reps) 260# x 4 sets
snatch pull (2 reps): 160#, 160, 160, 160
clean pull (2 reps): 205#, 205, 205, 205
snatch (1 rep): 135, 145, 150, 155, 160, 165, 170, 175, 180-m, 180-m (PR)
C&J (1 rep): 160, 170, 175, 185, 190, 195, 200, 205
-most at 90 sec intervals, some of snatch/ CJ at 2min

11/7/12
snatch (1 rep): 135, 155, 155, 165, 175-m, 155, 155, 155
C&J (1 rep): 155, 175, 185, 195, 205, 215, 225-m, 185, 185
F. Squat (1 rep): 200 x 7
-at 90 sec intervals

11/9/12
squat (2 reps) 260# x 4 sets
snatch pull (2 reps): 160#, 160, 160, 160
clean pull (2 reps): 205#, 205, 205, 205
light snatch & push press work

11/10/12
snatch: 10 sets of 1–worked to 175, 180-m, 155 x 3
C&J: 10 sets of 1– worked to 205-ish, then 185 x 2-3