2013/12/13-2013/12/19

12/13/13
A- Squat (@ 2 min)
5 – 245
3 – 285
1 – 305
4×2 – 295

B- “MoFo” Jerk 5×5 (@ 2 min, 80%)
= 185# x 5,5,5,5,3 (missed last 2 reps)

C- (5) -> 2 rounds for times
row 500 m
12 HSPU
4 MU
rest 4 min
= 3:25, 3:40

work on kipping HSPU for 5-10 min

12/14/13
hike w/ Sophia

12/15/13
A- Quickly work to 85% snatch 1RM, then
6×1 snatch OTM @165# (85%)

B- Quickly work to 85% C&J 1RM, then
6×1 C&J OTM @215# (85%)

C- 5x (@ 2:30-3 min)
F.squat x 2 (245#)

D- 2x
– 25 unbroken pullups
– max 2x unders (was terrible –like 50 ish… need to focus)

12/16/13
A- Cardio work
– row 1000 m (1:50 pace); rest 4 min
– row 500 m (1:50 pace); rest 2 min
– 3x run 0.5 mi (3min, 3:09, 3:09); rest 3 min b/w

B- 5x
– DL x 5 (275#) (@ 2011)
– BJ x 5 (36″)
– rest 1 min

C- 10 min OTM
– Odd – 5 SDLHP (95#)
– even- 10 thrusters

12/18/13
A- 20 min snatch work
to 185#, 195-F

B- 15 min C&J work (focus on technique)

C- F.Squat (@ 2-3 min)
3 – 230
2 – 245
1 – 260
3 – 245
2 – 260

2013/11/29-2013/12/12

11/29/13
Thanksgiving recovery day

11/30/13
A- 8x (@ 2 min)
– snatch x 2
= 165# x 4; 170# x 4

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

C- Squat (@ 2-3 min)
5 – 245
3 – 275
1 – 305
4×2 – 295

D- 4 rounds for time
– 15 pullups
– 20 KBS (24 kg)
– 30 sit ups = 8:43

12/1/13
– yoga
– 2+ hour hike w/ dog

12/2/13
A- 15-20 min build C&J
– to 245# (tie PR); 255#-F (got clean, failed jerk)

B- F.Squat 5×1 (@ 2 min)
= 205#, 225, 245, 255, 270 (Rx)

C- 2 rounds for times (mod from 3 rounds for time)
– 500 m row
– 10 C&J (155#)
– 15 C2B = 5:01, 5:15
* rest 3 min b/w
** Legs were dead** hence the modifications

12/3/13
30 min – 1 hour mobility

12/6/13
A- Squat (@ 2:30)
5 – 245
3 – 275
1 – 305
3×2 – 295

B- 4x
– Press (115#) x 5 reps
rest 90 sec
– weighted pull ups x 3 (45#)
rest 90 sec

D- row 1500 meters
= 5:43

12/7/13
A- Snatch work – 20-30 min
– muscle snatch; drop snatch
– snatch balance (to 185#) — my snatch balance sucks
– snatch

B- Jerk balance 3reps x 135, 135, 155, 175

C- 7x F.Squat x 2 (@ 2 min)
= 225# all 7 sets

12/10/13
A- 3x (untimed)
– HS walk
– 15 GHD
– 10 BJ (32″)

B- 15 min AMRAP
– 9 DL (155)
– 12 pushups
– 15 BJ (24″)
= 7 rounds (10 min… quit early)

C- 2x row 500m — easy ~2:00 splits

12/11
12 days of xmas:
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (40#s)
4 Burpee Box Jumps (24″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (40#s – no KB)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (40#s)
11 Ring Dips
12 Man-Makers (40#s)
= 48:45