04-13-15

AM
A. Sqt Snatch Cluster. 1.1.1.1. 20s rest / 2 min rest. x5 85, 90, 95, 95, 95.  90# solid
B1. Wall Ball 20#. 15 AFAP. 10s rest 30s, 30s, 31s, 31s, 32s.
B2. Thruster 65#. 10 AFAP. 20s rest 25s, 25s, 26s, 26s, 28s
B3. Thruster 105#. 5 AFAP. 3 min rest. 19s, 18s, 20s, 27s, 25s
x5

PM
8 DB Snatch 50#. alt arms
8 GHD
90s rest
x12
56s, 53s, 55s, 52s, 52s, 57s, 54s, 51s, 54s, 54s, 52s, 54s

01-28-15

AM

A. Push Jerk @ 41x4. 3-4. 2 min. x5 85, 95, 100, 105, 110

B. DB Power Snatch practice. up to 50#

C1. DB Snatch w/ heaviest DB possible. 10 reps AFAP. 10 sec rest. @55# 1:05, 54s, 44s, 49s, 56s

C2. Box Jump 20". 15 reps AFAP. 2 min rest.  38s, 37s, 59s, 50s, 47s
x5

PM

300m row for time 55.9s 1:33.1 avg pace

+

10 Deadlift 185

20 second Airdyne sprint

3 min rest

x5
for DLs....  19s, 21s, 20s, 19s, 18s

11-07-14

A. MU. 3 for time. 2 min rest. x4. (1:28, 1:27, 1:19, 1:42)
first 8 very smooth, struggled a little with last 4 reps

B1. weighted pull up. underhand. 3-4. 1 min rest. (15, 17.5, 20, 22.5, 25)

B2. weighted dip on rings. 2-3. 2 min rest. (7.5, 10, 12.5, 15, 17.5)

x5

 

+

50-40-30-20-10

Double Unders (all unbroken)

10-8-6-4-2

DB Snatch 50#

8:26

06-30-14

A. Strict HSPU practice. abmat+10 - 2 sets of 2 , 16 singles

B1. Incline BP. 3-4 reps. 1 min rest (70, 75, 80, 85, 90x3, 90x3)
B2. CTB Pullup. 5 singles. 1 min rest
x6

C. DB Snatch 45#. 60 for time (alt arms) - 7:04