Skip navigation

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

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: