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1/2/14
A- 20 min work on snatch
= warmup; 135# 3×3 (@90 sec); 155# 2×2; 175 x 1,1,1; 185; 190-F (didn’t stand it up)

B- 15 min work on C&J
= muscle clean 135# 5×3; 155 x 2; 185 x 2,2; 215 x 1,1,1

C- F.squat (@ 2-3 min)
3 – 225
2 – 235
2 – 245
2 – 245

D- row 1000m (cool down)

1/3/14
TEST!
With a running clock:
– 5 min row for meters = 1356 m
– 4 min to establish 2RM F.squat = 245#
– 4 min to est. 1RM shoulder to OH = 225#
– 5 min burpee BJ-over (24″) = 48

post – bike 10 min

1/5/14
A- 8x (@ 2 min b/w last rep and first rep)
Snatch x 3 (155# / 80%)

B- 5x (@ 2 min)
jerk x 3 (185# / 75%)

C- 5 min AMRAP
burpee BJ-over (24″)
= 57

1/6/14
A- 5x (rest/need)
3 pos clean (power, hang, below-knee)
= 185#, 205# x 4

B- 4x
max reps power clean (155# / ~60%) in 30 sec
rest 90 sec
= 9,9,7,8

C- 8 OTM
f.squat x 2 (225# / 78%)

D- work to 80% squat (265), then
3 rounds / time
– 3 squat (265#)
– 15 C2B
= 2:45 … pullups cut a bit short. no chalk; kept slipping off bar

1/7/14
A- 3x (untimed)
– MU 3-8 = 6,6,5 (loosing some grip w/o chalk)
– HS hold 30-60 sec
– 2x under 50

B- 12 OTM
– snatch x 1 + hold bottom position for 3 sec
(145# / 75%)

C- 6 rounds
45 sec row = mostly in 220-230 m range, fell to ~200 last 2 rounds
15 sec rest
30 sec strict HSPU = 14 to 9
30 sec rest
45 sec BJ overs (24″) = didn’t count, unbroken work
15 sec rest
30 sec dips = 10-15+
30 sec rest

1/10/14
A- 10 min work to heavy strict press — to 155# x 1,1
– 10 min work to heavy push press — to 205# x 1,1

B- 2x for times
– row 300 m
– 25 OHS (95#)
– rest 3 min … = 3:04, 2:49

C- Squat (@ ~2min)
6 – 225#
4 – 265
2 – 295
280# x max reps = 4 (form started breaking down)

D- play around with thrusters and MU

1/11/14
AM – 1.5 – 2 hour hike w/ dog

A- 3x (untimed)
– 15 C2B
– HS walk
– 10-12 T2B

B- 5x for times
– 5 squat cleans (205#)
– 10 C2B
= 1:11, 1:25, 1:32, 1:45, 2:00

REST 5 MIN, THEN:
C- 5x for times (ONLY DID 3)
– row 250 m
– 5 snatch (135#)
= 1:55, 2:00, 2:14

REST 5 MIN, THEN:
D- 5 min AMRAP — skipped

** Feeling pretty beat up / tired after this week **

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