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1/20/14
A- 6x (@ 2 min)
f.squat x 1 (255# / 89.5%)

B- 12 OTM
clean and jerk x 1
= 205# (84%) x 6; 215# (88%) x 6

C- for times
10 ground to OH (185#) — didn’t do; rotator cuff bothering me
rest 2 min
10 ground to OH (155#) =~ 50 sec
rest 2 min
10 ground to OH (135#) =~ 45 sec
rest 2 min

D- 4x
row 250 m = :50, :51, :52, :53
rest 60 sec

1/22/14
A- 3x (untimed)
* focus on form and efficiency
– 10-12 kipping HSPU
– 50 double unders
– 5 bar muscle ups

B- 12 OTM
snatch x 1 (165# / 85%)

C- on continuously running clock:
C1: – row 500 m
– 25 burpees over erg = 3:44

@ 6 min, C2: 3 rounds for time
– 12 push press (135#)
– 12 T2B = 3:17 or 3:27 (don’t remember)

@ 12 min, C3: 3 rounds for time
– 20 lunges (135# front racked)
– 10 box jumps (24″) = 2 rounds ~ 4:30, rest until C4

@ 18 min, C4:
– row 500 m
– 25 burpees over erg =~ 4:20-4:30

D- cool down / stretch

1/26/14
A-
10 min work to heavy push press – to 215
8 min push-jerk – to 225
6 min split-jerk – 225# x 1,1,1,1 (@90 sec)

B- DL (@ 2-3 min)
10 – 185#
10 – 225#
8 – 275#
6 – 295#
4 – 315#

C- Squat (@ 2 min)
6 – 215
4 – 250
2 – 285
max – 285 = 4

1/27/14

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