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Monthly Archives: March 2013

3/11/13
6 x squat clean, hang squat clean
– 155#, 185, 185, 205, 205 (1rep), 205 (1rep)
then 4 rounds
– 5 power clean (135#)
– 5 front squat
– 5 jerk
– 5 bar muscle ups = 14:09
* didn’t complete last 3 MU. Tweaked shoulder on rep 17

3/12/13
20-25 min skills
– dips, TGU, HSPU
then
21-15-9
– squat jumps (sub for wall ball)
– T2B
– box jump (24″)
– KBS (53#) … want to say sub 730, didn’t record

3/13/13
yoga; 3 mi run

3/14/13
CF Open 13.2 = 270
post- skill work on rings

3/18/13
yoga

3/20/13
yoga

3/23/13
CF Open 13.3

3/5/13
15 min work on snatch: (135# – 155# range)
then
5 rounds
– row 250 m
– 5 OHS (135#) = 8:09

3/6/13
5k run

3/7/13
CF Open 13.1
= 151 (to 1 rep on 165# snatches)
vs goal: 155

3/8/13
?

3/9/13
20 min work on ring muscle ups
then OTM for 15 min
– 5 DL (225#)
– 5 HSPU (first 8 min only)

2/25/13
(?) don’t think I did anything

2/26/13
pre- max strict pullups = 12
3 rounds
– 1 min DB squat cleans (45#s)
– 1 min 2x unders
– 1 min KB swings (2 pood)
– 1 min rest
= 320 (130, 106, 84)
post- max kipping pullups = 41

2/27/13
Work to 5RM 3RM 1RM push jerk
20 min: 175#, 205#, 225#
then
21-15-9
-OHS
-push jerk = 4:32
Post = 1000 m row- 4min

2/28/13
back squat: work to max set of 5 (~20 min)
– up to 285#
5 sled push (130# + sled) ~ 60 m

3/1/13
A)
f squat 1 rep- 175#, 185, 205, 225, 225, 275-f
B) work to max C&J (15 min)
= 230#, 235-f
C)
5 clean (205#)
20 over bar burpees
10 clean (175#)
15 burpees
15 clean (145#)
10 burpees
20 clean (95#)
5 burpees =~ 8:45

3/2/13
A) Skill work– T2B, box jumps, muscle ups
B) 7 min AMRAP
3, 6, …
– thruster (100#)
– C2B pull ups = 98 (bad!)

3/3/13
rest