Strength:Power Cleans:
-170x3
-190x3
-205x3
-230x1
-250x0
-250x1,1,1
*Felt incredibly slow after Oly Comp last night.
Conditioning:
21-15-9:
-Front Squats @ 75% BW (140#)
-Pullups
6:01.
Friday, November 30, 2012
Thursday, November 29, 2012
Thursday 11.29.12
Strength:
Overhead Squat:
-135x3
-145x3
-150x3
-160x1
-170x0
-165x1
-170x1
Oly Comp later that day:
Split Snatch:
-165x1
-175x1 (PR)
-180x0
Clean and Jerk:
-205x1
-215x1 (Tied PR)
-225x0
Conditioning:
"Annie":
50-40-30-20-10:
-Double Unders
-Situps
5:52 (PR by 5 seconds).
Overhead Squat:
-135x3
-145x3
-150x3
-160x1
-170x0
-165x1
-170x1
Oly Comp later that day:
Split Snatch:
-165x1
-175x1 (PR)
-180x0
Clean and Jerk:
-205x1
-215x1 (Tied PR)
-225x0
Conditioning:
"Annie":
50-40-30-20-10:
-Double Unders
-Situps
5:52 (PR by 5 seconds).
Wednesday 11.28.12
Strength:Bench Press:
-165x3
-195x3
-205x3
-225x1
-235x1
-245x1
Conditioning:
12:00 AMRAP:
-3 Hang Muscle Snatch @ 75#
-6 Supine Ring Rows
-9 Knees to Elbows
6 Rounds + 3 HMS.
-165x3
-195x3
-205x3
-225x1
-235x1
-245x1
Conditioning:
12:00 AMRAP:
-3 Hang Muscle Snatch @ 75#
-6 Supine Ring Rows
-9 Knees to Elbows
6 Rounds + 3 HMS.
Friday, November 23, 2012
Friday 11.23.12
Strength:
Bench Press:
-145x5
-160x5
-180x5
-195x3
-205x3
-215x3
Conditioning:
10-9-8-7-6-5-4-3-2-1
-Power Cleans @ 135#*
*200m Row between each round.
15:09.
Bench Press:
-145x5
-160x5
-180x5
-195x3
-205x3
-215x3
Conditioning:
10-9-8-7-6-5-4-3-2-1
-Power Cleans @ 135#*
*200m Row between each round.
15:09.
Thursday, November 22, 2012
Thursday 11.22.12
Strength:
Power Cleans:
-165x3
-185x3
-200x3
-225x1
-245x1
-265x1 (PR)
Conditioning:
15:00 AMRAP:
-5 HSPU
-15 Box Jumps (Games Standard) @ 24"
-20 Back Extensions
6 Rounds + 5 HSPU + 15 Box Jumps + 10 Back Extensions.
Power Cleans:
-165x3
-185x3
-200x3
-225x1
-245x1
-265x1 (PR)
Conditioning:
15:00 AMRAP:
-5 HSPU
-15 Box Jumps (Games Standard) @ 24"
-20 Back Extensions
6 Rounds + 5 HSPU + 15 Box Jumps + 10 Back Extensions.
Tuesday 11.20.12
Strength:Overhead Squats:
-95x5
-115x5
-125x5
-135x3
-145x3
-155x1 (FAIL)
Conditioning:
4 RFT:
-500m Row
-Bodyweight Deadlift (185#)
10:11
-95x5
-115x5
-125x5
-135x3
-145x3
-155x1 (FAIL)
Conditioning:
4 RFT:
-500m Row
-Bodyweight Deadlift (185#)
10:11
Tuesday, November 20, 2012
Monday 11.19.12
Strength:
Full Cleans:
-175x3
-195x3
-215x3
-235x1
-255x1
-275x0,0,0 (got under all 3 reps, couldnt get out of front squat)
Max Rep Strict Pullups (1 min rest between sets):
20 (PR),8,6
Conditioning:
N/A...tired coming off nights
Full Cleans:
-175x3
-195x3
-215x3
-235x1
-255x1
-275x0,0,0 (got under all 3 reps, couldnt get out of front squat)
Max Rep Strict Pullups (1 min rest between sets):
20 (PR),8,6
Conditioning:
N/A...tired coming off nights
Thursday, November 8, 2012
Thursday 11.8.12
Strength:Split Jerk Warmup:
-45x5
-95x3
-135x3
-165x2
-185x1
Push Press:
-135x3x5
ME Overhead Hold:
31 Seconds @ 135#
3x ME Ring Dips:
12/10/7
Conditioning:
-45x5
-95x3
-135x3
-165x2
-185x1
Push Press:
-135x3x5
ME Overhead Hold:
31 Seconds @ 135#
3x ME Ring Dips:
12/10/7
Conditioning:
Tuesday 11.6.12
Strength:Deadlifts:
-135x5
-225x3
-315x3
-405x1
-435x1
-380x5
Conditioning:
3 Rounds for Time:
-30 Kbs (Russian) @ 70#
-20 Box Jumps (Games Standard)
-10 T2B
8:54.
-135x5
-225x3
-315x3
-405x1
-435x1
-380x5
Conditioning:
3 Rounds for Time:
-30 Kbs (Russian) @ 70#
-20 Box Jumps (Games Standard)
-10 T2B
8:54.
Monday 11.5.12
Strength:Back Squats:
-135x5
-185x3
-225x3
-2455x2
-260x3x5
Conditioning:
12:00 AMRAP:
-5 PP @ 65% Bodyweight (120#)
-10 Pushups
-15 Double Unders
8 Rounds + 5 PP + 6 PU.
-135x5
-185x3
-225x3
-2455x2
-260x3x5
Conditioning:
12:00 AMRAP:
-5 PP @ 65% Bodyweight (120#)
-10 Pushups
-15 Double Unders
8 Rounds + 5 PP + 6 PU.
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