Tuesday 1.22.13

Gymnastics Strength:
-(Hollow Rocks x 15 + Superman Rocks x 15) x 5, RX'd

-(7 Strict Ring Dips @ 27.5# + :10 hold) x 5, RX'd

-(:20 Handstand Hold, facing wall) x 6, not RX'd (holds were supposed to be :45)

Metabolic Conditioning:
100m Row Sprints x 12, 1:00 rest between sprints:

Fastest: 17.4
Slowest: 18.4

Wednesday 1.16.13

Strength:
Power Snatch:
-115x5x3

Clean Pulls:
-200x3x3

Conditioning:
3 Rounds for Time:
-500m Row
-21 Burpees
-400m Run

17:26.

Tuesday 1.15.13

Strength:
Split Snatch:
-125x3x4
-145x2x3
-150x3x1

Power Clean and Jerk:
-140x3x4
-165x2x3

Back Squat:
-215x5
-245x4
-280x3
-295x3x2

Strict Chins + Strict Pullups + Beat Swings:
5+5+10 x4

Wall Walks:
8x

Conditioning:
40 Rounds for Total Meters of:
-Row,  :20on/:10 off

3730m.

Thursdday 1.10.12

Strength:
Push Press:
-145x3
-155x3
-160x3
-170x1
-180x1
-185x1

Conditioning:
12:00 AMRAP:
-10 Pullups
-20 Double Unders

11 Rounds + 10 Pullups.

Wednesday 1.9.12

Strength:
Back Squat:
-265x3
-275x3
-285x3
-305x1
-315x1
-326x1

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Clapping Pushups
-Box Jumps @ 24"

4:33.

Tuesday 1.8.12

Strength:
OTM for 9:00
-4/4/4/3/3/3/3/3/3 Strict Handstand Pushups

Completed RX.

Conditioning:
10:00 AMRAP:
-7 Power Cleans @ 135#
-7 Ring Dips
-7 Knees to Elbows

6 Rounds + 7 Power Cleans + 7 Ring Dips + 1 Knees to Elbow

Monday 1.7.12

Strength:
Split Snatch:
-135x3
-150x3
-160x3
-165x1
-171x1
-177x0, 1(PR)

Conditioning:
15:00 AMRAP:
-300m Row
-5 Man-Makers @ 40#

5 Rounds + 107m.