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9/18/13
A- 6x (@ 2 min – 90%+)
snatch x 1
= 155, 165, 175, 175, 175, 175, 185-F, 175

B- 3x (rest/need)
3 position snatch grip DL
= 205, 225, 225

C- Squat (@ 2min – 80-90%)
3 – 275
2 – 290
1 – 305
3 – 290
2 – 305-F on rep 2
7 – 225
5 – 225
5 – 225

D- tabata mashup: pullups / HSPU

9/19/13
A- 3x (untimed)
– 40-50 2x unders
– 60 sec HS hold
– 5 sotts press

B- 3x (rest/need)
– Jerk balance x 3 = 135#, 155, 175

C- 20 min work to 1RM jerk
= 135# 3×3; 185# 5×2; up to 215#

D- 15 min OTM
– 1-5 – 8 C2B (subbed for MU)
– 6-10 – 6 HSPU
– 10-15 – 12 SDHP (95#) (subbed for KBS)

9/21/13
A- Drop snatch 4 x 1 (@ 1-2 min)
= 135-155#

B- 20 min snatch
– up to 180#, 185#-F

C- 20 min C&J
– muscle clean 5×3 (135#), 155 3×3, 185 3×2
– up to 215, 225#-F

D- F Squat (@2min)
3 – 205
2 – 225
1 – 235
3 – 225
2 – 235
7 – 185
5 – 185

** I’ve lost a LOT of strength from the 3 weeks off… FML

9/23/13
A- 5x Muscle snatch x 1
= 125#, 145, 145, 145, 145

B- 10 x Snatch x 1 (@ 2 min)
= 95#, 115, 135, 135, 145, 155, 175, 175, 180, 185-F

C- F Squat (@ 2 min)
3 – 225
2 – 230
1 – 235
3 – 235
3 – 235
3 – 235

D- 4 min AMRAP
2- squat snatch (155#)
4- strict pullups (sub for MU)
= 4 rounds + 1 snatch

9/25/13
A- clean x1 (@2 min)
= 135#, 155, 155, 175, 185, 205, 225, 235, 245-F, 245

B- squat (@3 min)
4- 240#
3- 275
2- 310
1- 325
1- 325
= new 1RM

C- 21 min OTM
Min 1- 6-8 HSPU
Min 2- 10-15 dips
Min 3- 10 pullups

9/27/13
A- 3x (untimed)
– 40-50 unbroken 2x unders
– ~30 sec L sit / planche
– HS walk

B- on continuous clock:
row 2000 m
30 burpees over erg
15 thrusters (115#)

@16:30
row 1000 m
20 burpees over erg
15 thrusters

@29:00
row 500 m
10 burpees over erg
15 thrusters
= 33:51 (12:09, ~6:30, 4;51)

9/28/13
A- 5 x – hang snatch, power snatch, OHS
(rest / need)
= 135#, 155, 155, 155, 155

B- 3 x – DL x 5 @3011
= 225#, 295, 295

C- 3 rounds of 3 min AMRAP (60 sec rest b/w rounds)
3 power cleans (135#)
6 pushups
9 air squats = 5 rnds, 5 rnds, 5 rnds

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