Monday 8/26/2013

Back Squat
X5 - 185, 185
X3 - 195, 195, 195

Deadlift
X5 185, 225
X2 - 275, 275, 275

3 rds of
6 good mornings with 45# bar
8 reverse hypers with 45# plate

179

Thursday 8/15/13

3 rds not timed
50 double unders
TGU 5/arm at 16kg

Sled push with 90#
4 @ 20yd every 30 sec
6 @ 15yd every 20 sec
8 @ 10 yd every 15 sec

5X10 unbroken T2B
EMOTM

177

Wednesday 8/14/13

Clean and Jerk X2
45, 75, 95, 95, 125, 125, 125, 125, 125

Bench Press X3
135, 135, 155, 155, 155, 155, 155

Farmers Walk with 32kg KBs
3 X 65 yds

3X10 kipping pullups

Wednesday 8/7/13

Bench Press X5
135, 135, 155, 155, 155

Strict pullups 5X5

Farmers walk with 32kg KBs
30 yds
30 yds
30 yds
60 yds
60 yds

179

Tuesday 8/6/13

-Work up to a 3RM Hang Power Snatch

115

 

-Work up to a 3RM Power Clean from the blocks

145

 

then,

3 rounds of:

-5 Muscle Ups

-5 Deficit Handstand Push Ups (Paralletes)

Then

90 ft. OH Walking Lunge with 160#

 

13.40 HSPU to abmat (no def) and only 95# lunge

 

179

Monday 8/5/13

-Snatch High Pull from above the knee+Snatch from floor (2+1)x5

 

115

 

-Clean and Jerk Double 5 sets

 

145

 

-Back Squat 3×5

 

135, 185, 185, 185

 

then,

4 rounds of:

-8 Good Mornings (45# barbell only)

-10 Weighted Box Jumps  (12kg KBs

*rest as needed between sets. hold 2-24kg KB’s and explosively jump onto a 20″ box, do not move or use your arms, step down and repeat*

 

179

Friday 8/2/13

Snatch Balance+OHS (1+1)x2, work up to the heaviest set for the day

 

Got up to 115#

 

Hang Power Clean+Power Jerk (1+2), work up to a heavy set for the day

 

Got upt to 155#

 

then,

50 Double Unders

10 yds. Handstand Walk

40 Double Unders

15 yds. Handstand Walk

30 Double Unders

20 yds. Handstand Walk

20 Double Unders

25 yds. Handstand Walk

10 Double Unders

30 yds. Handstand Walk

 

13.49 - Stopped at about 10 yds in to the 25 yd walk

 

179