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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

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