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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

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