Tuesday 03Dec13
A. RDL (just to knee) x 3 x 5 @ 70% of 1RM BS B. Clean pull x 1 + power clean x 1 x 3 sets, rest 2 minutes C. SJ x 2 x5 sets @ 80%, rest 60 seconds + 3 rounds of 400m row 15 HSPU 20 kb swings @ 55# 30 […]
Monday 02Dec13
A. Mid hang Snatch x 3 x 3, rest 60 seconds @ 77% B. Snatch x 1 x 3 @ 85-90% C. Back Squat, 3 x 3 @ 80%, rest 2 minutes + 12 minute amrap 50 OHS @ 95/65 90 double unders 50 wall balls, 30# 30 muscle ups RESULTS: A. 155-155-155 B. 175-185-195-200. […]
Saturday 30Nov13
3 rounds for time 5 C&J @ 225 5 BS @ 275 50 double unders RESULTS: 11:37. Back Squats were tough because of the disc issue in my back –REST 2 HOURS– 500m row @ 1:39 pace rest 8 minutes x 8 + GH riase x 12-15 x 3 sets + single leg bulgarian split squat x […]
Friday 29Nov13
A. Power Clean – 1 rep every 30 seconds @ 85% of 1RM x 5 minutes B. Single leg RDL x 6/leg x 3 sets C. Weighted Dip x 5 x 5 sets, 60 seconds + 3 rounds for time 5 C&J @ 225 5 BS @ 275 50 double unders RESULTS: A. 240 B. […]
Thursday 28Nov13
A. Clean Cluster; 1.1.1.1 x 3, rest 10 sec., rest 3 minutes *build upon last time B. Snatch pull + mid hang snatch + SB + OHS – build in complex over 12 minutes C. Pendlay row x 8-10 x 3 sets + 10 minutes @ 90% effort 30m FW @ 100#/h 3 burpee MU […]
Tuesday 26Nov13
A. DL @ 31×1 @ 75-77% of 1 RM x 5 reps x 4 sets B. Single leg DL x 6/side x 3 sets C. Push Press – build to a 5 RM + 30 sec. am rap push press @ 95# 30 sec. amrap no push up burpee box jump, 20” 30 sec. amrap […]
Monday 25Nov13
A. Mid Hang Snatch; @ 83% x 1 x 3 B. Snatch 1 + OHS x 1 x 4 sets @ 85% of 1 RM snatch C.1 Back Squat; 5.5.5, rest 2 minutes @ 77-85% of 1 RM, rest 2 minutes C.2 CTB pull ups x 20 x 3, rest 2 minutes D. Weighted plank […]
PM Saturday 23Nov13
500m row @ 1:40 pace rest 3 minutes x 8 rounds + GH raise x 8-10 x 3 + TGU – 20 tough reps RESULTS: 1:40.2 1:39.5 1:39.4 1:40.1 1:41.0 1:41.4 1:40.5 1:39.4 Done
AM Saturday 23Nov13
3 rounds for time 1K row 15 pull ups 15 thrusters @ 75# 15 pull ups RESULTS: 20:12. I had nothing. It sucked.
Friday 22Nov13
A. DL @ 60% x 3 reps EMOM x 10 minutes B. RDL x 3 @ 75% of 1 rM BS x 3 sets C. CG bench press – build to a max in 12 minutes + 3 rounds for time 1K row 15 pull ups 15 thrusters @ 75# 15 pull ups RESULTS: A. […]