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4/8/13
A- SKILLS – 3 rnds untimed:
8-12 C2B pullups
6-10 1-arm KB snatch (35#)
10 T2B

B- 3 rnds
3 bar muscle ups
7 snatch (135#)
7 OHS ~= 12 min

C- 10 x 2 OTM: deadlift (225#)

4/9/13
A-
row 1000m x 3
rest 5 min b/w = 3:49, 3:56, 3:59
B-
Mobility

4/10/13
A- Squat: rest 2 min b/w sets
5 @ 210# (~70%)
4 @ 225# (~75%)
3 @ 245# (~80%)
3×3 @ 265# (~85%)

B- 4 rnds of the following complex (bar not touching ground)
rest 3-4 min b/w rounds
– 3 hang clean
– 3 front squat
– 3 jerk = 135#, 160, 175, 175
then 3×3 jerk @ 135#

C – “Chelsea” for 10 min

4/11/13
rest / mobility

4/12/13
A – 6x 1.1.1 (~10 sec b/w lifts)
– clean and jerk, rest 2-3 min b/w
= 155#, 160, 165, 170, 175, 180

B – 3 x 1.1
– clean pull, rest 3 min b/w
= 205#, 215, 215

C- squat = 3×10
– HSPU x max , rest 4 min b/w
= 185# & 5, 205 & 5, 225 & 4

4/13/13
A- DL – 15 min – working up to max 2RM, 3RM
B-
row 500 m
25 burpees over erg
50 KBS (53#)
row 1000 m
20 burpees over erg
40 KBS = 15:45

* was going to go 1 more “round” on the chipper but legs felt like shit

4/14/13
yoga

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