2013/11/22-2013/11/28

11/22/13
A- 10 min OTM
– hang snatch + snatch (145#)

B- 3x
– snatch grip DL x 3 (205#)
rest 45 sec
– 15 HSPU
rest 45 sec

C- Squat (@ 2 min)
5 – 245
3 – 275
1 – 305
4×3 – 285

D- row 500 m x 3
rest 2-3 min
= 1:44, 1:47, 1:50

11/23/13
A- 3x (untimed)
– HS walk
– 10 C2B
– 10 SDLHP (65#)

B- 6x (hang clean + clean + jerk) (@ ~2min)
– 185# x 3; 205# x 3

C- 3x
– C&J x 1 (= 215#, 215, 225-jerk-F)
rest 60 sec
– 2-3 weighted pullups (= 25# x 3; 35# x 3,2)
rest 60 sec

D- 6 min AMRAP
“Cindy” = 8 rounds + 10 pushups

11/24/13
A- F.squat x 2 (@ 2 min)
= 4x @ 245#; 4x @ 255#

B- 5x
– muscle snatch x 1 = (125,125, 135, 135, 135)
rest 30 sec
– Box jump x 1.1.1 (~42″)
rest 30 sec

C- for times
12 shoulder to OH (185#)
rest 90 sec
9 shoulder to OH (185#)
rest 90 sec
6 shoulder to OH (185#)
rest 90 sec
= :90, :79, only 4 reps- form was breaking down

D- bike cool down (10 min)

11/26/13
A- HS walk and core warm up

B- 20 min Snatch technique work
– drop snatch from high hang – 4-5 x 4 reps (95#)
– hang snatch + high hang snatch – x 4-5 (135#)
– snatch grip push press – 3×3 (135#)
– power snatch + snatch balance + OHSx2 – 3x (135#)
– muscle snatch (slight dip) 2×1 (135#)

B- 6x DL x 3 (@ 2:30 – 3 min)
= 295#, 315, 315, 335, 335, 335×2 reps

C- 3x
run 1 mile, rest 5 min
= ~7:00, 6:39 … only did 2 as knee flared up on mile 2

**NOTE** really need to get my knee looked at and fixed

2013/11/15-2013/11/21

11/14/13
10 thrusters (135#)
30 pullups
20 thrusters (115#)
20 pullups
30 trusters (95#)
10 pullups = 6:18
* felt good–could have pushed it harder (~5:45 – 6:00)

11/15/13
A- 8x – Snatch (@ ~ 2 min)
= 165# x 3,3; 175# x 2,2,2,2; 175# x 1- snatch pull, 1 snatch

B- easy row 2k = 8 min
C- stretch
Evening hike w/ dog

11/16/13
A- Squat (@ 2min)
5 – 245
3 – 275
1 – 305
3×3 – 275

B- 4x
– 3 snatch pull (205#)
rest 45 sec
– 10-15 HSPU (= 15, 15, 12, 10)
rest 45 sec

C- 2 rounds for times:
row 500 m
12 burpees over erg
rest 3 min
= 2:33, 2:40

11/18/13
A- 3x (untimed)
– 5 pistols (each leg)
– 10 strict T2B
– max HSPU – 15, 12, 7 — still feeling yesterday

B- for reps
– 2 min: shoulder to OH (185#) = 12
rest 4 min
– 2 min: shoulder to OH (165#) = 18
rest 4 min
– 2 min: shoulder to OH (135#) = 29 or 34 (? – can’t remmember)

C- 20 min OTM
hang clean + clean
= 135# x 2;
155# x 2
175 x 3
185 x 3
195 x 2
205 x 1
last 6 min- 205# x 1 clean

* evening run w/ dog

11/19/13
A- F.squat (@ 2min)
5 – 205
3 – 225
1 – 255
4x 5 reps – 215

B- 5x
– muscle snatch x 1 (= 115#, 135–slight dip, 125, 125, 125)
rest 30 sec
– 15 dips
rest 30 sec

C- 3x
– 3 snatch pulls (205#)
rest 45 sec
– 20 GHD sit ups
rest 45 sec

D- 12 min on the bike then stretching
*evening hike w/ dog

2013/11/08-2013/11/14

11/8/13
A- ~10 min core work

B- 8x (@ 2-3 min)
snatch balance + 2 OHS
= 135#, 135, 155, 155, 175, 175, 175, 155

C- for time
25 HSPU
50 double unders
20 HSPU
50 double unders
10 HSPU
50 double unders =~ 7:00 – 7:30

11/10/13
A- Squat (@ 2-3 min)
5- 255, 265, 275
3- 275, 285
1- 295, 315, 315

B- Jerk (@ 2 min)
185# x 4,4,4,3
** thumb was bothering my a lot on these

11/11/13
A- 3x / times
– 15 C2B
– row 250 m
* rest 3 min b/w rounds
= 1:20, 1:21, 1:22 (drag at 10,8,9 respectively)

B- 5x (@ 2min)
F.squat 2 x 1+1/4 reps
185#, 205 x 4

C- 20 min OTM
– 3 power clean (135#)
– 5 burpees
= nice and easy

11/12/13
A- 5x Snatch (@ 2 min)
155# x 3

B- C&J
155# x 3, 3; 185# x 2, 2; 205# x1 OTM for 10 min

C- intervals on the bike (knee was bothering me, so not rower)
D- mobility

2013/11/01-2013/11/07

11/1/13
A- 5x (@ ~2:30)
snatch x 1.1.1 = 165# all sets

B- 5x (@ ~2:30)
snatch grip DL x 4-5
= 195# x 5, 205x 5, 215 x 4 (3 sets)

C- bonked on this (meant to do 3 rounds)
– row 1000 m
– 20 burpees over erg
– 10 HSPU
– rest 5 min
– row 500 m
– 20 burpees over erg
– 5 HSPU
= 6:10, ~3 min…. HSPU fail and row bonk

11/2/13
A- 10x (@ 2min)
clean x 1
= 135, 155, 175, 195, 215, 225, 245, 255-F, 255-F – 245, 225

B- 10 min OTM
– 6 push press (115#)
– 8 pullups
– 5 SDLHP (115#)
= first 5 @ 1 min, last 5 @ 1:20

C- Squat (@ 3min)
5 – 225
3 – 275
1 – 295
3 – 275

11/4/13
A- Snatch (@ 2 min)
– 165# x 1.1 (3 sets); 175# x 1 (2 sets); 185# x 1 = F, F, F (kept getting the bar overhead and not being able to stand it up)

B- F. Squat (@2-3 min)
3 – 205
2 – 225
1 – 245
1 – 265
1 – 275
1 – 275
3 – 245

C- row 2500 m = 9:40
+ 50 pullups (didn’t time)

11/5/13
A- 3x (untimed)
– 10-12 GHD ext
– 15 GHD sit ups
– 10 strict T2B

B- 3 rounds for time (scaled from 5 rounds)
– 10 HSPU
– 15 thrusters (115#)
– 20 burpees / bar
– 25 pull ups
= 17:42