1/12/13 Saturday

Front squat
143x4,163x2,173x1,193x1,193x1,203ff

Jerk practice on the box
83,93,113,123,133,153

1/11/13 Friday

Snatch 1rm for day
83,93,103,113

"Amanda" 9,7,5
Squat snatch 95
Muscle up
- did all snatches 4,3,2 for muscle ups
Dropped bar on head, arm coming through better on mu but shoulder still behind

5 rounds
Burpee pull ups
50" farmer carry with 90#

200 hspu
20 du

Extra mu work

1/9/13 Wednesday

Strict press 1.1.1.x3

63x3,73x3,83x2

WOD AMRAP 15
14 walking lunges (26kb)
12 push press 85
10 t2b

6 rounds plus 20

Oly
Snatch
83,93,103,113,120pr!

Clean jerk
123,133,143,153f missed on the jerk, cleans felt heavy used hook grip

Clean jerk practice at 135x7

Ring dips
10 strict
10 blue band
10 skinny red
5 skinny orange

1/8/13 Tuesday

WOD 5 rounds
10 ohs 65
10 bar hop burpee
10 box jump 24 step down

10:34

5x3 ohs
83,93,103,113,123

1/7/13 Monday

Clean and jerk
3 rep touch and go
3 cleans 1 jerk
123,133,143,150fffff
Missed jerk, missed jerk, missed last clean, missed clean,missed clean

Back squat 5,3,2,1,1,1,
163x5,183x3,1923x2,203x1,213ff

Strict hspu
With 25s- 4,2,1
Abmat- 5,5,4,4,3

1/4/13 Friday

Row 500m - 1:51
2 rep max snatch
93,103,113,120ff missed at bottom

2 rounds
10 wall ball
5 burpee
16 lunges

2 rounds
5 hspu
5 front squat (95)

1/2/13 Wednesday

Played with new bar, clean singles
123,133,143,153,163ff

WOD
500m row
Rest 1:30
500m row
Rest 1:30
500m row
30 sec

AMRAP 3 2 rep max snatch
83,93,103f
Rested 103,103f
Can easily get 103 left in front

AMRAP 12
10 rounds of Cindy
5 pull ups
10 push ups
15 squats
... Then
20 burpees