Monday 9/30/13

Row 500m  1.55

Bench Press
135X10, 155X10, 155X4, 155X5, 155X5, 155X5, 155X2

5 strict pullups between sets

High hang snatch 
45X10, 65X10,

Above the knee hang snatch
95X5, 95X5, 95X5

KB snatch at 50#
10 each arm

KB swing
10
rest 45 secs
15
rest 45 secs
25
rest 45 secs
25

188

9/27/13 Friday

Back squat x3

135, 155, 185, 195, 205, 215, 215, 215

187

Thursday 9/26/13

Row 1000m  3.51

Push press
45X10, 95X10, 115X5, 135X5, 135X5, 135X5
5 strict pullups between sets

EMOTM for 7 minutes
5 KB swings @ 50#
5 burpees

187

Wednesday 9/25/13

Deadlift X5
135, 225, 225, 225, 225, 225
5 strict pullups between sets

power clean 5X5 @ 135

185

Tuesday 9/24/13

Bench Press
135X10
5 strict pullups
155X8
5 pullups
155X6
5 pullups
155X4
5 pullups
155X2
5 pullups

High hang snatch
45X10
95X5

184

Monday 9/23/13

Back Squat X5
135, 155, 185, 195, 205

5 strict pullups between sets

KB Snatch
20 each arm

500m row
1.46

185

Thursday 9/19/2013

Back squat
135X5, 155X5, 175X3, 185X3, 205X3, 135X10

3 rounds not timed
10 KB swings @ 20kg
10 pullups (kip)

183

Wednesday 9/18/13

Snatch @ 95#
10 high hang
10 singles from the floor
7 high hang
3 from the floor
~8 minutes

2k row
7.55

183

Tuesday 9/17/13

Bench Press
135X10
155X10, X5, X4, X2, X3

Row 500m rest 3 minutes
1.42
1.45
1.44

183

Monday 9/16/13

Back Squat X5
135, 155, 185, 205, 205, 205

5 Strict Pullups EMOTM for 5 minutes

30 KB Sntach (15 each arm) at 20kg
Run 400m
20 KB snatch (10 each arm) at 20kg

182

Thursday 9/12/13

Back Squat X3
135, 155, 175, 185, 195, 195, 195

Deadlift 225X3, 225X3, 225X5

Walking lunge 40 yds
Walking lunge with 45# plate overhead 40 yds X2

182

Wednesday 9/11/13

Hang Snatch 6X5 @ 95#

Shoulder press X5 @ 95 , 95

Push press X 5 @ 95, 115, 125

182

Tuesday 9/10/13

Bench Press X5
135, 155, 155, 165, 165

Strict pullups  X5
7 sets

EMOTM for 10 minutes
5 KB swings @ 50#
5 burpees

183

Monday 9/9/13

Back squat X 5
135, 155, 185, 185, 185

KB snatch @ 50#
5 each arms
6 sets

182

Thursday 9/5/13

Back squat X5
135, 155, 185, 185, 185

Bench Press X3
135, 155, 165, 175, 175, 175

Tabata KB swings for 7 rounds @ 50#

181

Wednesday 9/4/13

Hang Power clean X5
95, 115, 135, 135, 155, 155

X1 from floor - 155, 155, 155, 135, 135

1k row

181

Tuesday 9/3/13

Bench press 6X5 @ 135

KB snatch 3X5 each arm at 50#

1k row



181

Monday 9/2/13

Power Snatch 6X5 @ 95#
Strict pullup 6X5

181