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8/5/13
A- for time:
– 20 DL (315#)
– 30 BJ overs (24″)
– 40 KBS (22 kg)
– 50 2x unders
– 50 cal on rower
– 50 2x unders
– 40 KBS
– 30 BJ overs
– 20 DL (dropped weight to 225#)
= 17:57

B- 3 x 4 DL (225# @ 40X1)
** DL’s are still a weakness; especially combined w/ longer metcons

8/6/13
A- 15 min OTM
Snatch x 1
1-3 @ 95#
4-6 @ 115
7-9 @ 135
10-12 @ 155
13-15 @ 165

B- 3x high-snatch-pull x 1.1.1
= 175# x 3 sets

C- tempo F.Squat (@ 41X1)
Rest 2-3 min
= 185# x 5, 4, 4, 3

8/7/13
A- 3x (untimed)
– 10 C2B
– 60 sec HS hold
– 40-50 2x unders

B- Jerk Balance x 3
(rest / need)
= 155#, 175, 195

C- Jerk (rest/ need)
3 – 140#
2 – 165
2 – 190
1 x 205, 210, 210

D- 3 rounds
45 sec – strict HSPU
15 sec – rest
45 sec – strict pullups
15 sec – rest
45 sec – strict dips
15 sec – rest
= (10/12/17), (4/7/16), (0/7/15)

8/9/13
A- drop snatch x 2
= 135#, 135, 155, 155

B- 20 min work on C&J
– muscle C&J (to 155#), power C&J (to ~200), C&J to 215# x 1, 1

C- 4x Front Squat x 5-6 reps (@ 41X1)
Rest 3 minutes
= 165# for all

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