04-02-16

A. Hang power snatch from low blocks. Build to a max. 115#
B. Hang power clean (no jumping/ foot movement... Coming up on toes is ok, but no jumping feet out at all). 12 sets of 3. Rest as needed. 1-2 min rest between sets. 135x2, 140x2, 145x8
C. Power clean 95#. Amrap in 30 sec. 90 sec rest. x3 14, 14, 15
D. Burpees. Amrap in 30 sec. 60 sec rest. x5 14, 13, 13, 13, 12, 13
E. Double Unders. Amrap in 30 sec. 30 sec rest. x7 53, 51, 41, 52, 53, 53, 46 (sets in 50s unb)
(really go as hard as possible each 30 sec piece of all of these)

06-24-15

AM
A. Legless RC. 7 for time 5:36 top of 45s pace, extra rest after 4 reps
B1. Wtd RD eccentric @33A1. 2-3 reps. 2 min rest 20, 25, 30, 35, 37, 40
B2. Pendlay Row. 3-4 reps. 2 min rest 115, 120, 120, 125, 125, 130
x6
C. Burpees. 15 AFAP. 60s rest x5 36s, 34s, 36s, 34s, 34s

PM
1000m row @ 2:00 pace
30s rest
x3 
avgs 2:00.4; 2:00.2; 1:59.0

09-20-14

A. MU practice. 10 reps/attempts.

B. Deficit DL (3 mats) @ 31x1. 4-5. 3 min rest. x5 (175, 195, 205, 215, 225)

C. Shoulder Press. 5, 5, 3, 3. 3 min rest. (75, 80, 85(f), 75, 80)

D. Power Clean TnG. 5, 10, 15. 3 min rest. (115, 105, 95)

E. Pike HSPU on box. 30-50 reps. (tripod) (50 )on 24"

+
21-15-9
burpees
pull ups

5:30
21 unbroken pullups

06-24-14

Strict HSPU Practice. 5 sets of 2 abmat+15

A. 25 WB for time. 2 min rest. x7 (48s, 46s, 46s, 46s, 46s, 46s, 45s)

B. 21 Burpees for time. 2 min rest. x6 (1:01; 1:08; 1:10; 1:11; 1:15; 1:19)

+
15 min easy AirDyne (333 "clicks")

06-17-14

A. Wall Ball "2 for 1". 15 for time. 90s rest x5  (?; 1:27; 1:11; 1:34; 1:28)

B. Burpee. 20 for time. 90s rest. x5 (53s, 59s, 1:03, 1:08, 1:04)

C. 100 KBS for time 1.5 pood. 25 DU at top of each min - 11:59