Thursday 02Jan14
A. Front Squat @ 80% x 2 x 4 B. Snatch @ 85% x 1 x 4 C. Clean pull @ 100% x 2 x 3 + 3 rounds for time: 10 UB thrusters @ 135# 15 burpees up and over box, 24” rest 3 minutes 2K row holding 1:50 pace RESULTS: A. 265 B. 170-185 C. […]
Tuesday 31Dec13
A. Halting snatch grip DL + PS @ 80% x 1 x 4 B. Clean pull + PC + FS + SJ – building every 90 seconds to max *start @ 65% of 1 rM C&J C.1 Good Morning x 8 x 3, rest 60 seconds C.2 Pendlay row x 8 x 3, rest 60 […]
Monday 30Dec13
A. Snatch from mid hang – build to a tough single B. EMOM x 8 minutes = 3 hang squat cleans C. Back Squat @ 95% x 1 x 3 + 4 rounds @ 80% 400m row 20 CTB pull ups 20 kb swings @ 55# 12 thrusters @ 105# 5 MU rest 5 minutes […]
Saturday 28Dec13
#1 30 minutes to find the following: OHS – 3 RM PC – 2 RM TnG Muscle ups – max unbroken #2 15-12-9 PC @ 115# Burpee rest 10 minutes x 2 rounds score is times added together.. RESULTS: #1. OHS x3: 225 (PR) (I went ahead and wacked 245# x1. Felt very solid. I […]
Friday 28Dec13
A. PS from low blocks @ 70% x 2 x 3 B. PC from mid hang position + PJ @ 70-75% x (2+1) x 3 C. Pendlay row x 5 x 3 + 800m row @ 90% effort rest 2 minutes x 5 rounds RESULTS: A. 145# B. 205-215-215 C. 185-195-195 D. 2:50, 2:47.6, 2:47.9, […]
Thursday 26Dec13
A. Snatch; 70% 2 singles x 3, 80% 1 x 3 *focus on speed under the bar B. OHS x 3 x 3 C. Clean pull x 2 @ 100% x 3 D. Front Squat @ 75% x3 x 4 + 1K row @ 1:45 pace rest 3 minutes 10.8.6.4.2 C&J unbroken @ 135 MU RESULTS: A. […]
Tuesday 24Dec13
A. Halting snatch grip DL to knee + PS from knee position – EMOM x 8 minutes *building B. Power Clean + PJ @ 85% of 1 RM – EMOM x 8 minutes C. Snatch grip DL + Snatch grip RDL (2+1) x 3 sets *RDL is to knee only w/ pause + 7 minute […]
Monday 23Dec13
12.23 – 12.29 Monday A. Mid Hang Snatch x 3 @ 75% x 3 B. Clean off low blocks @ 80% x 1 x 4 + 10 minute EMOM odd = 5 MU even = 2 BS @ 77% of 1 RM + 3 rounds of 400m row 15 CTB pull ups 15 GH raises […]
Saturday 21Dec13
30 minutes on the clock to find the following: 2 rep C&J (only 5 sec. break bt. lifts allowed) 3 rep OHS max rep CTB pull up RESULTS: A. 245 B. 215 (failed @ 225 x2) C. 34 It was a rough end of the week for me. I had to skip Friday and I […]
Thursday 19Dec13
A. Back Squat @ 85% x 2 x 4 B. Heaving Snatch balance; EMOm x 8 minutes do 1 rep C. Clean pull x 1 + hang squat clean x 2 x 3 tough sets D. PJ x 1 + SJ x 2 x 4 sets @ 80% of 1RM PJ + 10.8.6.4.2 db manmaker […]