Monday 12.31.12

Strength:
Split Snatch:
-135x3
-145x3
-155x3
-165x0,1
-170x0,1
-176x0,0,0 (PR)

Conditioning:
Ran out of Time.

Saturday 12.29.12

Gymnastics:
Muscle-Ups:
-2 OTM for 10:00

Completed RX.

Strength:
Front Squats:
-265x3
-275x3
-285x3
-295x1
-305x1
-315x1

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Pullups
-Clapping Pushups
-KB Swings @ 53#

7:17.

12.21.12

7:48  You better beat this pathetic "JACKIE" time.

Thursday 12.20.12

Skill:OTM for 10:00:
-2 Pistol Squats each leg

RX for left leg, bar assistance for right leg.

Conditioning:
:20on/:40off for 20 Rounds:
-Max Effort Row

2192 Meters.

Wedmesday 12.19.12

Strength:Front Squats:
-225x5
-245x5
-265x5
-275x3
-285x3
-290x1 (failed second rep)

Conditioning:
OTM for 10:00:
-3 Kb swings (right)
-3 Press (right)
-3 Pressing Snatch Balance (right)
-3 Kb Swings (left)
-3 Press (left)
-3 Pressing Snatch Balance (left)

Completed RX @ 15-20% BW (35# kb).

Tuesday 12.18.12

Skill:Max Effort Muscle Ups OTM for 10:00

3/1/2/2/1/1/0/1/0/1 = 12 Total

Conditioning:
-20 1-Arm Hang Power Snatch @ 44# (10 each arm)
-20 Strict Pullups
-16 Snatch
-16 Pullups
-10 Snatch
-10 Pullups

7:28.

Monday 12.17.12

Strength:
Power Snatch:
-135x3
-140x3
-145x3
-150x1
-155x1
-160x0,0,1 (PR)

Conditioning:
1:00 each stattion, no break
-Pullups (Strict)
-Dips (Rings)
-Situps (Abmat)
-Pushups

18/17/40/26 = 101 Total

*76 Reps for Craig...1-0 lead in MEBB challenge

Monday 12.10.12

Strength:
Hang Power Snatch:
-115x3
-125x3
-135x3
-145x1
-150x1
-155x0
-155x1 (PR)

Conditioning:
-60 Wall Balls, 20#
-50 Plate Slams, 45#
-40 1-Arm Russian Swings, 53#
-30 Pushups
-20 Warrior Situps
-10 Strict Pullups

9:26.

Tuesday 12.4.12

Strength:Zercher Squat:
-185x5
-205x5
-225x5
-245x3
-255x3
-265x3

Conditioning:
45 HSPU + 55 Strict Pullups for time:

15:50 (Right shoulder in some serious pain.  Slowed me down.)

Monday 12.3.12

Strength:
Incline Bench Press:
-135x5
-155x5
-165x5
-175x3
-180x1 (fail, adjust weight down for form next week
-165x3

Conditioning:
-800m Row, then

7 Rounds of:
-5 DB Deadlift
-5 DB Hang Power Clean
-5 DB Thrusters, then

-800m Row

13:42.