12/14/12

Split snatch
113x2,123x2,133x1,143x1,153f

Body weight back squat
125x30

165x5

12/13/12

Front squat 1.1.1.x5
165x3,175x3,185x3,190f

WOD 500m max rowx3
1:57
1:56
1:56

40DU unbrokenx3

Test WOD
10 snatchs (65)
10 burpees
3 min

12/11/12

1rm back squat
155,165,175,195,205,210, didn't have time for pr attempt

EMOM 20
Max pistols
1 mu

AMRAP 5
5 front squats from floor 115
10 box jumps 24"
4 rounds

12/10/12 Monday

Hspu 5x5
Strict to 1 Abmat

AMRAP 10
350m row, 10 wallball (20), 20 Abmat
3 rounds

EMOM 10
5 power cleans (105),5 ring dips( skinny red band)

Shoulders and triceps burning, failing on stringing dips together had to break into singles

3 rounds
15 Ghd sit-ups 35 du

12/9/12 Sunday

Post comp

From squats
155x5 165x3 175x2 185x1 190x1 200x1PR

Push press

65x5, 75x3 95x2 115x1

Handstand push ups 1 set max
16PR

12/5/12 Wednesday

EMOM 12 snatch (6 floor 6 hang/floor)
85,95,100,105

WOD
1 min cal row
45 sec kb (53)
4 rounds

Back hurt

OLY- sucked

Snatch
93,103,113,120ffffff

Clean jerk
123,133,143,153,163f jerk 173

Back rack jerk
95,105,125 singles


Front squat
135x5,145x5,155x3,165x3,175x1,185x1f

All around. Bad day.

12/3/12 Monday

3RM Clean Jerk without letting go
115,125,135

Back squat 5,3,2,1,1,1
165x5,185x3,195x2 ran out of time

WOD
3x3
10 squat clean thrusters (85)
10 box jumps

1 round + 7
1 round + 3
1 round + 2

Maxwall balls- 25
25 burpees