2/5/13 Wednesday

Snatch / clean and jerk

For reps 100,110,116

Singles- 121,127,131,138F,100,110,121,127,131,138,141Fx3 all close but couldn't save 

Clean jerk 

For reps 100,110,121

Singles 131,146,153,167,178,181,187,193Fjerkx2

Pm:

A. 2rm tng squat clean thruster 

100,110,116,121,131,138,143F on 2nd

B. Behind neck Push Press + Front Press - build to to tough single. 

100,110.116,121,127,131Fback

C. 10RM push press 

110,116x7

D. Emom x 10

2 muscle ups

Went really good today. Good dips good kip did a couple of 3s

E. 

5 bar muscle ups 

10 Russian KB Swings (70)

15 burpees

20 box jumps (20)

Rest 5 min x 3

Rested 3 min instead of 5......

2:00,1:58,2:01

1/6/13 Monday

A. EMOM Clean - starting at 103, climbing by 5 kilos til failure

100,110,121,131,143,153,163,174,187,197,207fx2 caught it but couldn't stand up

B. EMOM x 20

Odd: Muscle Ups 2-3 Reps

Even: 3-5 Hang Power Cleans (123-133) NOT TnG

2-3 mu, 4

Hang cleans 133

C. 5 rds 

20 Wall Balls 

15 Burpees 

10 C2B

14:09

Unbroken pull ups, 3 rounds unbroken wall balls 

Handstand walking practice 

8/13/13 Tuesday

1 RM power clean push jerk 

103,115,123,127,133,137,144,150,155,160f video 

EMOM 8 

2x power clean push jerk at 108 

Video 

1RM clean deadlift 

153,168,173,185,195,200

200 very hard and slow. Video 

 

500m row rest 1 min x3

Forgot to write down finish times but finished 1- 1:58 pace 2- 2:09 3- 2:00

EMOM 20 

Odd 5 strict pull ups 

Even 15 burpees 

Winded. Burpees got very hard 

Tgu work 20 with 18lb 

8/3/13 Saturday

Make up from Friday

AMRAP 20 

20 thrusters at 93 

20 pull ups

20 burpees

-2 rounds plus 30 

First round was good all around, 10-10 on thrusters and sets of 5 butterfly, second round broke up thrusters to 5s, butterfly got harder, burpees were bad. Third round thruster triples and doubles, butterfly ended in kipping 

7/31/13 Wednesday

Max power clean 

123,135,143,153,163,173,178,185PR,188f

AMRAP 8 at 165- 28. Missed last 2

One round 

250 m row 

15 kb at 53

25 burpees 

15 kb

250m 

5:38

4/21/13 Sunday

20 cal row
30 burpee plate jumps
40 ground-over head (25)
30 t2b
100" walking lunge (25)
50" sprint
12:20

Hand stand practice