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 

12-22-14

AM

A. Snatch Grip DL @ 41x1.  5, 3, 1, 5, 3, 1. 2 min rest.

185, 205, 210, 195, 205, 215.

B. Behind the Neck Shoulder Press.  3, 3, 3, 2, 2, 1. 2 min rest.

75, 76, 76, 80, 81, 85

C. Weighted vest Pull Up Hold on rings. Accumulate 3 mins.

With +50# vmax vest. 30sx2, 20sx3, 15sx4.   These were really tough

PM

500m row @ 85%

2 min rest

x8

Felt pretty icky all day, def not 100% going into this, started 5th row a little late which accounted for longer split time 

12-15-14

AM

A. Snatch Grip DL @ 41x1.  6, 4, 2, 6, 4, 2. 2 min rest

175, 195, 205, 185, 200, 210

B. Behind the Neck Shoulder Press.  3, 3, 3, 1, 1, 1. 2 min rest.

75, 80, 80x1, 75x3, 80, 81, 80

C. Weighted vest Pull Up Hold on rings. Accumulate 2 mins.

Used black vmax vest +50#. 20sx3, 15sx2, 10sx3.

PM

500m row @ 85%

2 min rest

x7

11-28-14

AM

A. Muscle up. 10 for time. 5 min rest. X2 (6:41, 7:35)

B. Snatch grip DL. 3 reps x 4. 2 min rest. (175, 185, 195, 205)

+

12 min amrap

2 strict pull up 15#

2 strict hspu
11 rds + 3
rounds 1-7 then 9 and 10 were unb roken with HSPU.  used ab mat only

PM

30 sec kipping pull ups (15, 16, 16, 16, 16)

30 sec hand release push up (15, 13, 14, 14, 13)

30 sec airdyne (13, 11, 11, 13, 13)

90 sec rest

X5

11-21-14

AM
A. MU. 3 for time. 90s rest. x6 (40s, 41s, 1:10, 1:38, 1:28, 1:28)
B. Sn Grip DL. 5 reps (not TnG). 3 min rest. x3 (155, 165, 175)
+
10 min AMRAP:
3 strict pullup
3 strict rind dips
12 rounds

PM
100 Push Press 65#
1000m row
50 Bench Press 65#
500 m row
15:04
finished PP in 4 min, another 4 min for row, last 500m row was 1:56.  broke PP up 30, 20, 15, 10, ? 10, 10, 5

07-21-14

A. Def SnDL @31x1. 3-4 reps. 2 min rest x5 (125, 145, 155, 165, 165)


+
5 RFT  -17:30
12 Dips
12 DB Snatch 45#
24 DUs

10-10-13 to 10-19-13

10-16-13
A. Sn DL 7, 5, 3, 7, 5, 3 (135, 155, 175, 155, 165, 185)
B. 3 Sets of Pullups (12)
+
1-10-1 ladder KBS 9:04 (53#)


10-14-13
75 Thrusters for Time (115 / 75) - 23:50
w 5 burpees @ start of every min


10-12-13
21-18-15-12-9-6-3  38:33

• Pull-ups
• Burpees
• Wall Balls 

into 800m Run w/Ballinto 800m Run


10-11-13
3 RFT - 7:12

• 250m Row
• 10 C&J (75#)

+
5 Sled Pushes (grinding) 





 

CF 08-05-13

A. Hang Power Snatch x2 / Power Snatch x1   x5

B1. Sn DL 3, 3, 3 (145; 175; 185)
B2. Bench Press 6, 6, 6 (65; 75; 85)

30 Ring Dips (as RX)
30 KBS (53#)
30 Burpees
20 Ring Dips
20 KBS
20 Burpees

CF 03-04-13

A. Snatch Balance. 5, 5, 5. 2 min rest. (55; 55; 65)
B. Overhead Squat. 3, 3, 3. 2 min rest. (75; 85; 90)
C. Snatch Grip Deadlift. 5, 5, 5. 2 min rest. (155; 155; 155)
D. Turkish Get Ups. 50 not necessarily for time, or AMRAP 15 minutes PR - 28 @ 25#