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Monthly Archives: May 2013

5/20/13
A- 3 rnds / untimed
– 12 pistols
– 5 MU
– 50 2x unders

B- 20 min OT2M
– snatch x 1
– working up to 175# for last 5 rounds

C- Squat
– work up to 280#
– then 10 min OTM
– squat x 2 (280#)

5/21/13
A- 3x
– 10 C2B pullups
– HS walk
– L-sit (accumulate 30 sec)

B- ~20 min split jerk
ended w/ 185# x3 – 5 sets on 90 sec

C- for time:
– 100 2x under
– 30 HSPU
– 40 T2B
– 30 Shoulder to OH (135#) =~ 11:00

5/22/13
A- core work (5-10 min)

B- 15 min OTM
– clean x 1
= 135#, 155, 165, 175, 185, 205, 155, 215, 135, 225, 185, 235, 185, 235, 245-f
– might have been 1 more 225 instead of 185, not sure.

C- 3x (for time)
– DL x 7 (275#)
– MU x 5
REST 5 MIN THEN
21-15-9
– wall ball
– T2B = 14:42 (4:59 / 4:42)

5/23/13
rest

5/24/13
15 min – work on heavy snatch
– 5 sets – Muscle snatch @95# x 3 (1 min)
– build snatch x 1-2 to 175#

15 min – work to heavy clean
– 5 sets – Muscle clean @135# x 3 (1 min)
– build clean x 1-2 to 215#

Front squat x 2 @ 2 min
– 225#, 245, 245

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5/13/13
A- 3 rnds, untimed
– 10 pistols (alternating legs)
– 6 candlestick roll ups
– 50 2x unders

B- Snatch x 2 (10 sets on ~2 min)
= 135#, 135, 155, 155, 165 x6

C- Squat:
4 – 235# (~70%)
3 – 265 (~80%)
2 – 300 (~90%)
1 – 315 (~94%)
2 – 275
* resting as needed b/w sets

5/14/13
A- 2 rnds / untimed
– 20 mountain climbers
– 5 HSPU
– 45 sec plank

B- 10-12 min work to heavy push-press x 5
= 95#, 135, 155, 175, 185, 185

C- 3 rnds for times (no watch though)
– row 250 m
– 5 push press (135#)
– 10 burpees over bar

** Note: felt pretty crappy today so took it pretty light.

5/15/13
interval runs w/ dog
70 ish pullups for time

5/17/13
A- 20 min, work on snatch:
– 5 x 3 muscle snatch (95#) ~OTM
– then work to sets of 165# x 2 on ~90 sec

B- 20 min, work on Clean
– 5 x 3 muscle clean (135#) OTM
– then work to sets of 205# x 2 on ~90 sec

4/29/13
A- row 750m then: 3 x
– v ups – 15
– skin the cat – 5

B- 5 rnds
– hang power snatch x 3-4 (= 135#, 145, 155, 155, 135)
– rest 20 sec
– high box jumps (tempo= 05X1)
– rest 3 min

C- squat:
* rest 2 min b/w sets
5 – 235#
3 – 260
1 – 275
3 – 260
3 – 275
2 – 295
(5 – 225) x 2

4/30/13
A- 2x
– wall climbs x 3-6
– MU x 3-6
– T2B x 10-12

B- 7 rnds
– Jerk (= 175#, 185, 185, 205, 205, 215, 215)
– weighted pullups x 2 (#45) (5 rnds only)
rest 2-3 min

C- 3 Rnds for time
– row 350 m
– 20 KBS (40kg)
– 20, 15, 15 HSPU = 15:56

5/1/13
A- 5x
– power clean 1.1.1 (85-90%) = 185#, 185, 215, 215, 215
– rest 3 min

B- 4x
– clean pull 1.1.1 (110-115%) = #245 x4
– rest 2-3 min

C- 7 min OTM
– 3 DL (315#)
– 6 burpees
rest 2 min
5 min OTM
– 12 CTB pullups

5/2-6/13
vacation in Austin, TX. Light hiking

5/7/13
A- 3x untimed
– wall climb x 5
– MU (unbroken) x 5
– T2B x 10-15

B- 20 min, build to heavy split-jerk
= technique, 135# x 3s, 185# x 3s, — to 225#. Could have gone heavier but no bumper plates

C- 30 HSPU
D- Row 2k =~8:10

5/8/13
A- row 500m x 3 = 1:46, 1:48, 1:51
B- 5 sets for times
– 5 squat clean (185#)
– 10 HSPU
– 15 pullups (subbed 5 strict as hands started ripping)
– 20 HR pushups
– 25 box jumps (~24-30″)
– 30 jumping jacks (sub for 2x under, didn’t have rope)
* rest 3 min b/w
= 4:05, bonk hard on #2–blame on Austin vacation

5/9/13
A. 2x
– 1 min plank
– Roll to Candlestick x 6
– Double-Unders x 40

B- 8x
(muscle clean warm up – 95#, 135#)
– Clean x 1.1 = 175#, 185, 185, 205, 205, 215, 215, 225
Rest as needed =~ 2 min

C- 5 min AMRAP
– 3 DL (295#)
– 3 MU = 4 rounds + 1 MU

Rest exactly 5 minutes, and then . . .

D- 5 min AMRAP
– 10 Box Jumps (30″/24″)
– 15 push ups = 6 rounds + 3 BJ

5/10/13
A- Snatch x 1.1 = 135#, 155, 155, 165, 175-f, 155, 175-f, 155
rest as needed
–get shoulders back and get UNDER the bar

B- Squat, rest ~2-2.5min
5 – 235#
3 – 260
1 – 275
5 – 260
3 – 275
1 – 295
4 – 275
2 – 295