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

06-23-14

Strict HSPU practice. abmat+15 x2, abmat+10 x1

A. Incline Bench Press. 4-5 reps. 2 min rest. x5 (65, 70, 75, 75, 75)

B. DB/KB Elbow wide row. 6-8 reps. 1 min rest btw arms. x4 (30, 35, 40, 40)

C. KB Snatch. AMRAP sets of 5 in 6 min . 35# - 24 + 4 reps (124 reps)

02-07-14

A. Incline Bench Press. 4-6 @ 30x1. 2 min rest. x5 (55, 60, 65, 70, 70)

 

B. Power Snatch. 3 TnG reps on the minute for 10 minutes. moderate weight. (65#)

 

+

15 min amrap - 7 rds + 12

• 1 Strict Pull Up
• 2 Ring Dips
• 3 Deadlift 185#
• 4 Push Up
• 5 Feet Elevated Ring Row