Wednesday 1/30/13

500m row X3 with 2 min rest between

10 minutes of 10 yd suicides
30 secs on 30 secs off

OHS X5
95, 135, 135, 135

185

1/11/13 weighed 193

Tuesday 1/29/13

15 minutes row 30 sec rest 30 sec  - 2179m

Weighted pullups 2X10 @ 25#
in between sets - 7 KB swing @ 32KG (2pd)

a couple sprints

185

Monday 1/28/13

4 - 400m row with ~ one minute rest between

2 rds
5 C2B pullups
10 pistols
double unders - max reps

Squat Clean X2
95, 135, 135, 145, 145, 155, 165

Jerk X1
135, 145, 155, 135

Push Press X5
135, 135, 95

187

Saturday 1/26/2013

At home-

Handstand work

EMOTM for 20 minutes
10 burpees on even minutes
15 situps on odd minutes

Friday 1/25/13

Shoulder Press 5X5
95, 105, 105, 115X4, 95

8 min AMRAP
15 pushups
15 KB swings
15 squats

4 rds + 5 pushups

188

Thursday 1/24/13

Max L-sit
30 sec

Max handstand walk
4 yds

Max weighted pullup
50#

Max Front Squat
230# (PR)

189

1/16/13 Wednesday

Warm up 2 rds
ohs
10 KB swing
Kip swing

Mary
20 min AMRAP
5 HSPU
10 pistols (5 each leg)
15 pullups

5 rds plus 5 HSPU

HSPU were with 25# plates
Pistols - I held a 4# KB for counter balance

190

1/15/13 Tuesday

Warm up 2 rds
50 double unders
10 GHD

15-12-9
Deadlift @ 225
Boxjump @ 36"
7.34

190

Monday 1/14/13

Ring dips and ring pushup work

Snatch Balance 7X1
75, 95, 95, 115, 115, 135, 135, 145F, 145F

192

Friday 1/11/13

25 back squat at 75%

205  (5, 2, 3, 3, 3, 3, 3, 3) 
9.10

Rest 4 minutes

25 Shoulder press @ 75%

105  (7, 5, 3, 2, 3, 2, 2, 1)
7.56

193

Thursday 1/10/13

Shoulder Press X3
95(X5), 115, 115, 115, 115

worked on pistols a little

12 minute AMRAP
10 KB swings @ 24kg
10 situps
10 box jumps @ 24in

10 rds plus 4 situps

then immediately
Row 1000m
3.54

192

Ran Fairway at lunch - 14.46

Wednesday 1/09/13

Back Squat X3
135, 185, 185, 185, 205, 205, 205

Power clean X3
135, 145, 155, 165, 175, 185(PR)

5 rds for time
5 HSPU
10 slam balls with 20#

5.35

193

Also ran 1.9 miles at lunch @ 14.07

Monday 1/7/13

OHS X3
95, 135, 155, 165, 175F, 175 (PR matched)

192

Saturday 1/5/13

Shoulder Press
95X5, 105X5, 115X4, 125X3

Weighted kipping pullups X10
30, 30, 30

192

Friday 1/4/12

Back Squat X3
135, 185, 205, 225, 225, 225

4 rds
10/20 suicide
20 yd walking lunge
1 minute break

5.20

192

I also ran :
Wednesday - 1.1 miles 9.45
Thursday - 1.9 miles 14.13

Thursday 1/3/13

Split Jerk X1
75, 95, 125, 155, 165, 175

for time
10 shoulder press @ 95#
50 double unders
20 push press
50 double unders
30 push jerk
50 double unders

7.26

192

Wed 1/2/13

back squat
135X5, 135X5, 185X5, 185X3, 205X3, 225X3

5 rds for time
10 T2B
10 power snatch @ 75#
10 wall balls

10.48

192