07-07-14

A. Deficit HSPU Negatives. 20 super slow reps. (25# plates)

 

+

50 Strict Pull Ups - 10:33

50 Push Ups - 4:37

25 Strict Toes to Bar - 3:24

25 Push Ups - 2:23

20:51

07-05-14

A. Squat Snatch. 10 singles at 90#+

 

B. Squat Clean x 1 / Hang Squat Clean x 2 / Front Squat x 3. 2 min rest. x5

(105, 115, 120, 125, 130)

 

C. Thruster. 30 for time 95# - 3:15

07-02-14

A. Squat Snatch. 10 singles@ 90#. rest as needed

B1. Snatch Balance. 3, 3, 3, 2, 2, 2 90s rest (80, 85, 95, 100, 105, 110)
B2. Deficit Snatch Pull. 3, 3, 3, 2, 2, 2 90s rest (120, 125, 130, 130, 130, 135)

+
6 RFT - 5:47
5 strict TtB
5 Strict Ring Dip

07-01-14

A1. 12 UB Thrusters 65# AFAP. 20s rest (26s, 25s, 25s, 29s, 32s)
A2. 6 UB Thrusers 95#. 3 min rest (21s, 23s, 28s, 30s, 38s)
x5

+
3 RFT - 10:19
400m run
21 Burpees

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

06-28-14

A. 3 pos Squat Snatch. 90s rest. x10 (65, 70x2, 75x2, 80x4, 80(x2))

B. High Hang Squat Clean. build to tough 2 (115#)

C. Back Squat. 50 for time 135# - 7:51

06-27-14

A. 20 MU Neg. rest as needed

B1. Push Press. 3, 3, 2, 2, 1, 1. 90s rest (110, 115, 120, 125, 130, ?)
B2. Pendlay Row. 2-3 reps. 90s rest (100, 105, 110, 115, 120, ?)
x6

C. Legless Rope Climb. 8 for time - 19:44