Wed 7/31/13

-Snatch High Pull from below the knee+Snatch (2+1)x5 working up to a heavy set

*from the floor, pause below the knee for a 2 count, into a high pull, back below the knee for a 2 count, into a high pull, back below the knee for a 2 count, into a full snatch*

 

45, 45, 75, 75, 75, 95, 95

 

-Clean and Jerk 10 singles working up to a heavy set for the day

 

95, 115, 115, 125, 135, 135, 145, 155, 165

 

-Front Squat 3×3

 

145, 165, 145

 

then,

 

10 rounds of:

-10 KB Swings (32kg)

-10 Toes to Bar

-30 Sec. break

 

20.37

 

178

Tuesday 7/30/13

Power snatch 3 rm
45, 75, 95, 95, 115, 125

Power Clean 3 rm
125, 135, 145, 155, 165

25 wallballs unbroken
5 rds of Cindy
20 wallballs unbroken
4 rds of Cindy
15 wallballs unbroken
3 rds of Cindy

20.46

188

Monday 7/29/13

-Snatch 10 singles up to a heavy rep

45, 75, 95, 105, 115, 115, 125, 125, 135F, 135F

-Clean Pull+Clean (1+1)x5, work up to a heavy weight

115, 135, 145, 155, 165

-Push Press 3×5

95, 115, 135

-Back Squat 3×5

145, 175, 195

 

then,

5 rounds of:

-10 GHR

-10 Box Jumps 30″

-1 minute break

7.33 including break

 

179

 

Tuesday 7/23/13

3 rds not for time
run 400m
6 Turkish Getups at 12kg

Bar muscle up practice

15 minute AMRAP
10 pushups
15 wallballs
20 box jumps @ 24"

6 rds plus 14 wallballs

Saturday 7/20/13 Mission Man

Sprint Triathlon

750m swim - 15.15
15 mile bike - 51.07
5k run - 26.12

Total = 1:35.52

Compare to http://www.itritosmile.blogspot.com/search/label/Triathlon

Thursday 7/18/2013

Bike 7.5 miles in 28 minutes

Tuesday 7/16/13

Tabata double unders -  100

handstand work

For time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C2B pullups
30" box jumps
GHD situps

12.47

178

Monday 7/15/13

800m run
2 rds not for time
15 KB SDLH
10 GHD Situps

Snatch Balance  X3
45, 75, 95, 115, 125F (only got 1- I don't like dropping that much weight back on my neck- I'm not strong enough to guide it down)

1RM DL
135, 225, 255, 275, 305F

Run 2 miles - not timed

181

Friday 7/12/13

For time

10 DL @ 225
20 yd hand stand walk (I did 2 min handstand hold)
30 KB swings @ 24kg
40 wallballs
50 walking lunges
60 pushups

11.38

Thursday 7/11/13

Run 2 miles

~18 minutes

Wednesday 7/10/13

Run 800m

KB clean and press
back extensions

T2B work

15 minute AMRAP
400m run
10 back squats at 135

5 rds plus 3 squats

177

Monday 7/8/13

Row 800m

Squat X5
135, 155, 175, 185

Shoulder press X5
95, 115 (3 shoulder press with 2 push press), 115 (1 shoulder press with 4 push press

20 KB snatch 10 each arm at 50#
20 KB swings

run .5 miles

176

Tuesday 7/2/13

run 800m

150 tabata double unders
5 rds

2 rds not for time
KB front squat with 2 16kg
15 GHD situps
10 med ball cleans

establish 1rm squat clean
45, 95, 125, 145, 165, 175, 185F

worked on bar muscleups

179

Monday 7/1/13

Back Squat X5
135, 165, 175, 175, 175, 175, 175

2 Push press
1 split jerk
45, 95, 130, 140

Muscle ups
About 10 reps
2 with 6 pound ball
4 with 10 pund ball

179