Skip navigation

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

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: