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Monthly Archives: June 2013

6/10/13
A- 10 sets @ 90 sec
– snatch grip halting DL, snatch pull
= 135# x2, 165 x2, 175 x2, 185 x2, 205 x2

B- Squat @ 3 min
4 – 235
3 – 265
2 – 305
6 x 3 – 255

C- 12 min OTM
Odd – 5-6 dips + 25#
Even – 5-6 supine grip strict pullups + 25#

6/11/13
A- 3x for times
– 10 C2B
– 4 bar MU
– 8 HSPU
Rest 60 sec; = :55, :59, :70

B- 6 min AMRAP
– 4 clean (185#)
– 8 C2B
= 4 rounds + 4 cleans

Rest exactly 4 min then
C- 6 min AMRAP
– 5 snatch (135#)
– 10 burpees = 3 rounds + 2 (3?) snatch

Rest exactly 4 min then
D- row 1000m = stopped @500m due to ripped hands. (1:57 pace)
E- cool down

6/12/13
A- 2x untimed
– HS walk ~ 10m
– 8-10 candlestick rollups
– 5 squat jumps

B- 6x – resting 3-4 min
– Clean 1.1 + clean-pull 1.1
= 185/205#, 205/225, 225/245 x 4

C- 2 rounds for time
– 10 push press (165#)
– 8 HSPU (4″ deficit)
– 30 russian KBS (40 kg) = 8:10

6/14/13
A- 15 min work to heavy snatch
= to 190# (PR)
* felt like I could have hit 200… didn’t attempt, no bumper plates

B- 15 min work to heavy C&J
= to 205#
* took it easy on C&J–unable to drop weight, was bothering shoulder
* continue to need to work on shoulder-to-overhead

6/15/13
A- partner’s
6 min AMRAP
– HRPU while partner does farmer carry = 73 HRPU
rest 2 min
6 min AMRAP
– air squat while partner does sandbag run = 147 air squats

B- rest 5 min
2 rnds – 2:30 amrap
– row 500 m
– max rep MU = 2/1 MU
* rest 1 min

C – work on kipping HSPU for 5-10 min

5/29/13
A- 12 min AMRAP
– 10 thrusters (135#)
– 20 pullups
– 20 burpees = 3 rounds
* cut short from 20 min AMRAP

B – Squat @ 3 min
– 4 x 235#
– 3 x 265
– 2 x 295
– 7 x 235
– 7 x 235

5/30/13
A- 3x / untimed
– 8-10 HSPU
– 3-5 MU

B- 15 min work on Heavy Jerk
– 5 x 5 press (95#) @ 1 min
– up to 175# x 2 x 3

C- 4 min OTM
– 5 thrusters (135#)
– 10 C2B pullups

D- Dips x max @ 1011 = 13,10,8

6/1/13
A- 15 min work clean
– 135# x 3 muscle cleans (5 sets on min)
– up to 235# x 1

B- 4 sets snatch (power, hang, high hang)
* 4 sets, not 5 as shoulder was bugging me
= 135#, 135, 145, 145

C- F squat:
5 – 185#
3 – 205
1 – 225
5 – 225
3 – 235
1 – 245
3 – 225
2 – 225

D- 20 min AMRAP
– 2 MU
– 4 HSPU
– 4/4 L/R 1 arm snatch (35#) = 15 rnds (18:45)

6/3/13
A- 10 min OTM
F.squat x 1 @50% + 5%/min
= 135# – 260#

B- Snatch x hang/power
= 135#, 145, 155, 165, 165, 165

C- Squat @ 3 min
4 – 235#
3 – 265
2 – 300
6 x 3 – 245#

6/4/13
A- 15 min OTM
C&J x 2
= 135# x 3, 155 x 3, 175 x 3, 185 x 6

B- 6 x snatch-grip DL @6021
on 2 min; 185#

C- 2 x / untimed
– 50 2x unders
– 15 T2B
– 15 GHD

6/5/13
A- 3 x
– 10 candlestick rollups
– HS walk
– planche – acc 30 sec
– 15 GHD

B- 5 sets- hang clean x 2
= 155, 185 x4
rest as needed (~2 min)

C- timed = 9??
– 5 squat clean (205#)
– 25 pullups
– 4 squat clean
– 20 pullups
– 3/15
– 2/10
– 1/5

6/6/13
A – light row 1500m
B – snatch
= 135# x power, hang, high hang (3 sets)
= 155# x power, hang, high hang (2 sets)

C – timed = 6:15
– 3 snatch (125#)
– 20 burpees over bar
– 6 snatch (105)
– 15 burpees
– 9 snatch (85)
– 10 burpees
– 12 snatch (65)
– 5 burpees
* stripping weights b/w

6/7/13
A- 15 min, work C&J
= to 185# C&J x 2
= to 225# x1-2 clean (3 sets)

B- OHS x 3
= 135# x 2, 145, 155, 165 x2

C- Front Squat:
5 – 185#
3 – 225
1 – 245
2 – 245
2 – 245