04-04-16

A. Hang squat clean. Build to a tough 2. 170# PR
B. 1 1/4 back squat. 6-8. 3 min rest. x6 105, 125, 130, 135, 140, 140
C. OHS 105. 10 reps AFAP (from floor). 1 min rest. x6
1:10 8/2, 2:00 10, 60s 5/5, 59s 6/4, 60s 5/5, 1:10 5/5
D. Snatch Grip Deadlift. 3,3,2,2. Control each rep back to ground. 2 sec on ground between reps. 2-3 min rest. 175, 195, 215, 235
E.  DB squat snatch practice 

12-02-14

A. Squat snatch. 8 total attempts @ 95# +.  rest as needed. (95, 100x2, 105f, 100, 105x2, 110PS)

B. 1 1/4 Back Squat. 5, 5, 5, 3, 3, 3. 3 min rest. (150, 155, 160, 165, 170, 175)

C. Karen 6:09
Warmup: 50 DUs unb x3. Snatches...  hit 110 pretty cleanly but in power position, this is a PR.   Karen broke up by 50, 25, 25, 25, 10, 15.  legs felt fantastic, arms were starting to fatigue which impacted switching to smaller sets of WBs.  very pleased with this though... actually really really happy, feel like this is a solid improvement in right direction

11-25-14

A. Squat snatch. 10 singles 90-95#. (90x6, 95f, 90x4)

B. 1 1/4 back squat. 5x5. 3 min rest. (135, 145, 150, 155, 160)

C. 200m oh walking lunge 45# bar. 15:00 25m sets

09-29-14

AM
A1. Triple Under Practice
A2. HS Walk (6.5'x4 + 10')

B. Negative MU. 20-30 reps (20 reps)

C1. Skin the Cats. 5 reps
C2. Strict TtB. 10 reps
x5

PM
A. 1 1/4 BS. 5x5. 2 min rest (115, 125, 135, 145, 145)

B. FS@3030. 10 reps. 2 min rest. x3 (105, 110, 110)

C. FS w chains. 4 reps. 45s rest x12

+
15 easy AD

05-31-14

A. SCx1 / HSCx3. 2 min rest. x4 (105, 115, 125, 130x2, 125)

B. 1 1/4 BS 5, 5, 5, 3, 3, 3. (fast). 2-3 min rest. (105, 115, 125, 135, 145, 150)

C. FS w/Chains + 10# plates. 3 reps AFAP EMOM x14

D. Airdyne. hold rusty above 7 ALAP (1:09) (45 clicks)

04-16-14

A. 3 position Hang Squat Snatch. 10 sets. 60s rest  (55, 60, 65, 65, 70, 70, 75, 75, 60, 65)

B. 1 1/4 BS. 2-3 reps. 2 min rest. x5 (120, 130, 140, 145, 150x2)

C. 20 "2 for 1" Wall Ball for time. 90s rest. x3 (1:55; 2:05; 2:40)

04-02-14

A. 15 Snatch @80#+ (80#)

B. 1 1/4 BS. 5-6 reps. 2 min rest. x5 (95, 105, 115, 125, 135)

C. Jumping Back Squat. 3 OTM. x10 (95#)

D. AMRAP 1-4 CTB Ladders in 5 min (2 rds +3rd + 2 in 4)

CF 11-19-12

A. 1 1/4 Back Squat. 6, 4, 2, 6, 4, 2. 2 min rest. (95#; 105#; 115#; 105#; 125#; 135#x1)

B1. Push Ups (on rings if possible). AMRAP. Brief rest. (17, 13, 15; 12; 10)
B2. Ring Rows (feet elevated if possible). AMRAP. 2 min rest. x5 (5, 4, 4, 4, 3)

C. Box Jumps. (Jump up / Step Down). AMRAP in 10 minutes. PR-  110