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Monthly Archives: July 2013

7/15/13
A- 3x / untimed
– 10-15 T2B (unbroken)
– 40 2x unders (unbroken)
– 10 candlestick rollups

B- 3x Jerk Balance
Rest as needed
= 135# x 3; 155 x 3, 3
– more focus on technique than weight

C- 6x @ 2-3 min
push press + push jerk + split jerk
= 155#, 175, 175, 175, 185, 185

D- 4 rounds for max reps
– 45 sec – strict pullups
– rest 15 sec
– 45 sec – push press (95#)
– rest 15 sec
– 45 sec – push ups
– rest 75 sec
= 74, 63, 53, 47 (pullups / pushups weak towards end)

7/16/13
A- F.Squat (rest/need)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 260

B- 6x @2:30
snatch grip halting DL (@60X1) + high hang snatch + power snatch
= 135#, 135, 155, 155, 155, 135
* focused on technique, not weight

C- Squat
5 – 235
3 – 275
** didn’t have time to finish squat sequence. Had to run back to work
–Evening: mobility on legs/hips

7/17/13
A- F Squat x 1 (rest as needed)
= 225#, 245, 265, 285

B- Clean & Jerk x 1.1.1
(Rest as needed)
= 155#, 175, 185, 185

C- 3x Clean pulls x 1.1
= 265# (all 3)

D- 3 rounds for times
– 6 power clean (185#)
– 12 box jumps (24″)
– 20 KBS (40kg)
– 50 2x unders
– rest 3 min
= 3:11, 3:02, 3:28

7/18/13
paddle boarding and mobility

7/19/13
A- snatch x 1 – 11 min OTM
95# – 165#
B- C&J x 1 10 min OTM
to 195#
—cut workout short as my wrists, shoulders were painful

7/20/13
rest / recovery

7/22/13
A- F. Squat (5×1)
= 225#, 245, 265 x 3

B- Squat @ 3 min
5- 235
3- 275
1- 315
2 x 5 sets – 315

C- 4 rounds for time
run 400 m
3 squat snatch (135#)
15 pullups = 11:43

7/23/13
A- 3x/untimed
HS walk ~ 5-10m
MU x 3
Hang to Inverted on Rings x 4 reps

B- Jerk (w/ 1 sec hold at bottom to check footwork)
*Set 1 – 3 reps @ 60% (135#)
*Set 2 – 2 reps @ 70% (160)
*Set 3 – 2 reps @ 80% (185)
*Sets 4-8 – 1 rep @ 90+% (205, 215, 225, 225)
Rest as needed

C- 3x (rest / need)
Push Press x 2-3 reps
= 185 x 2, 3, 3

D- work on ring dips

7/24/13
A- F.Squat (rest/need)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 260

B- 8x Clean x 1.1 @ 2 min
= 135#, 155, 175, 185, 195, 205, 215, 225

C- DL x 3-4 (tempo @ 4011)
= 275# x 3 sets

D- for time
100 double unders
50 thrusters (45#)
40 C2B
20 Burpees
20 KB snatches (35#) = 8:11

7/26/13
A- 12 min OTM
Snatch x 1
= 95#, 95, 115, 135, 135, 145, 155, 165, 165, 175, 175-F, 135

B- 12 min OTM (minus 1)
C&J x 1
= 135# x 2, 155 x 2, 175 x 2, 185, 195, 205 x 3

7/27-28/13
move and clean

7/8/2013
A- F Squat x 1 @2:30
= 225#, 245, 265, 265, 285-F, 225

B- snatch: high hang, hang, power @ 2:30
= 135, 135, 145, 155, 155 (F-power), 145

C- Squat @ 2-3 min
5 – 235
3 – 275
1 – 315
4 – 295
2 – 295

7/9/2013
A- 3 rounds / untimed
– 40 unbroken 2x unders
– HS walk
– 10 C2B

B- 4 rounds for time
– run 800 m
– 15 burpees
– 25 KBS (40 kg)
– rest 4 min
= 34:27 (inc. resting time)

7/10/2013
yoga / mobility

7/11/2013
A- F.Squat @ ~2min
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 260

B- 5x Hang clean + F Squat + Squat Clean
@ 2:30
= 175#, 185, 185, 205, 205

C- 3x Halting DL (@60X1) + clean pull
@ 2:30
= 245# x 3

D- for time
row 500m
30 C2B
50 2x unders
20 C2B
40 2x unders
10 C2B
30 2x unders = 6:49

7/12/2013
A- 4x Snatch- high hang + 2″ below knees
= 135# x 4

B- 7x @ 2 min
– hang clean + + power clean + jerk
= 155#, 165, 185, 185, 205, 205, 205

C- Squat @ 2:30
5 – 235#
3 – 275
1 – 315

7/13/13
A- “Amanda” (reps scaled = 7-5-3)
= 6:20

Rest 10 min, then
B- 2 rounds for times
run 800m
10 squat cleans (185#) = 7:45, 7:24
Rest 4 min b/w

7/1/13
Continuous clock:
A- row 1000 m
– 25 burpees over erg = 5:21

B- @ 10 min
3 rounds
– 15 push press (135#)
– 20 T2B = 5:50

C- @ 20 min
3 rounds
– 15 BJ overs (~30″)
– 20 pullups =~ 5:30 min

D- 10 min OTM
clean x 2 (135#)
– 1st 5 power clean / 2nd 5 muscle clean

7/2/13
A- F.squat (5 sets x 1)
Rest / needed (~2 min)
= 225#, 235, 265, 285, 285

B- snatch from mid-thigh (2.2.2) x 5 sets
Rest – 3 min
= 135# all sets

C- Squat
5 – 235
3 – 275
1 – 300

7/4/13
A- core work
B- Jerk @ ~2min
3 – 140
2 – 165
1 – 190
1 – 210

C – push press x 3
= 185# x 5 sets

D- 5 min AMRAP
– 5 burpees
– 5 dips =~ 10 rounds

7/5/13
A- 3 x 1 – drop snatch = 115#, 125# 135#
3 x 1 – snatch balance = 165# 185# 185# (could probably have gone higher)
B- 8 x @ 2 min
– clean and jerk x 1.1
= 135#, 155, 165, 165, 185, 185, 205, 205

C- Squat @ 3 min
5 – 235
3 – 275
1 x 4 sets – 315

D- “Grace” (30 C&J @ 135#) = 3:35

7/7/13
core-warm up

5 x (185#)
– halting clean grip DL (2x @ 61X1)
– hang clean

6/17/13
A- Squat:
– 5 x 175#
– 4 x 225
– 3 x 275
– 2 x 295
1 x 315, 335, 365 (PR + 30)

B- weighted PU
=> 75#

C- max reps squat @85% (315#) = 3

D- 1 min pullups =~ 50
rest 2 min
1 min strict HSPU = 22
rest 2 min
1 min kipping HSPU = 8
rest 2 min
1 min dips = 41

6/18/13
A- 3min – max reps 2x under
= 300 (150 unbroken, then sets of 20-25)
B- work to 1RM on bench = 245#
C- 8x row (for meters) 30 sec, rest 2:30
= all b/w 140-145m
* was on a crappy rower at work–didn’t feel like the resistance was right… was aiming for 165-170m all rounds

6/19/13
A- L-Sit x Max = 0:13
Rest exactly 60 seconds
L-Sit x Max = 0:12
Rest exactly 60 seconds
60 seconds of Toes to Bar = 27

B- 2x
60 seconds of Muscle-Ups
Rest exactly 60 seconds = 8/0 (mental)

C- For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell = DNF… gonna redo

6/24/13
A- 5x (or fewer)
Front Squat x 1 rep
Rest as needed
= 225#, 245, 265, 285, NA

B- 6x Power Snatch from Mid-Thigh x 6 reps
(continuous reps); Rest as needed
= 95#, 105, 115, 125, 125, 125 (5 reps)

C- Squat
– 5 – 65-70% (235#)
– 3 – 75-80% (275#)
– 1 – 85-90% (315#)
Rest 2-3 minutes between sets.

D. Squat @ 2 min (for 10 min)
275# x 5 reps
= 5, 5, 3 — dead legs, DNF last 2 sets

6/25/13
A- 3x / untimed
– MU 4-6
– Nose to wall HS hold (45-60 sec)
– Strict T2B (@2110) x 8

B- Jerk (rest / needed)
3 – 135#
2 – 160
2 – 180
1 – 200, 215, 215, 215

C- 3 x push press – 4-5 reps
= 175#, 185, 185 (last set reps were poor form)

D- Dips x max (3 sets)
= 25, 20, ~12

6/26/13
A – Front Squat (rest 2-3 min)
3 – 215
2 – 230
1 – 245
3 – 230
2 – 245
1 – 265

B- 5x (Hang Clean + Clean)
– Rest as needed
= 185#, 205, 215, 215, 215

C- 3x (Clean Pulls x 1.1.1)
– Rest as needed
= 235# x 3

D- 3 rounds / time
– 15 LH KBS (35#)
– 15 RH KBS (35#)
– 20 Chest-to-Bar Pull-Ups = 5:58

6/28/13
A- 10 min OTM
hang snatch x 1 (working on form)
115# x 3
135# x 3
155# x 4

B- 10 min OTM
clean and jerk x 1 (working on form)
140# x 3
165# x 3
190# x 4

C- Squat @ 3 min
5 – 235
3 – 275
1 – 315