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4/15/13
A- 15 min work to heavy push-press 3RM
up to #215

B- “MOFO”
– strict pullups (x5)
– strict press (x 5, @115#)

C- Squat, 2min b/w sets:
5 x 80% (250#)
1 x 85% (265)
3 x 80% (250)
3 x 80% (250)
3 x 85% (265)
2 x 90% (280)
5 x 75% (235) x 3 sets

4/16/13
A- 15 min, work on jerk
= up to 175# x 3 (multiple sets)

C- 3 rnds on 2 min
weighted pullup x 3 (=25#, 35, 35)

D- 12 min AMRAP
– 5 man makers (40#)
– 10 C2B pullups
– 15 KB snatch (35#) = 4 rounds

4/17/13
A – 2 rnds, untimed
12 dips
30 sec planche-hold
50 2x under

B- power clean @ 70@ (155#)
3 x 2.2.2.2 (rest ~3 min b/w)

C – clean pull @ 110% (245#)
3 x 1.1.1.1 (rest ~3 min b/w)

D – 30 burpees / 30 T2B

4/18/13
rest

4/19/13
A- 2 rnds- double unders, planche-hold, HSPU
B- 20 min work on snatch technique
C- 20 min OTM:
– Odd: 3x power snatch -115#
– Even: 30 sec row (total= 107 cal)
D- Bench: (based on 1RM of 250# -guess)
– on 2min
5 x 150#
3 x 185
1 x 210
3 x 195
3 x 210
2 x 225
7 x 135

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