Tuesday 2.26.13 - Week 2 Amateur Program

Strength:
Deadlift:
-Worked up to 425x1, then:
-370x5

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
15/10/10 = 35 Reps.

Conditioning:
6 Rounds for Time:
-3 Hang Power Cleans @ Bodyweight (185#)
-20 yard shuttle sprint

Rest 90 seconds between efforts.

Fastest Round: 11 seconds
Slowest Round: 13 seconds

74 seconds total effort.

Monday 2.25.13 Week 2 Amateur Program

Weight: 185.0

Strength:
Back Squat:
Warmup to 285x1, then:
-242.5x3x5

Strict Press:
Split Jerk Warmup to 175x1

Conditioning:
5 Rounds for Time:
-1 Press @ 117.5#
-1 Strict Pullup
-1 Press
-3 Strict Pullups
-1 Press
-5 Strict Pullups

All reps done unbroken, 6:31.

Saturday 2.23.13 - Week 1 Amateur Program

Conditioning:
3 Rounds for Total Reps:
40 seconds on, 20 seconds off:
-1 Arm Kb Thrusters @ 53#
-Strict Pullups
-1 Arm Kb Snatch @ 62#
-Mountain Climbers

178 Reps, RX.

Friday 2.22.13 - Week 1 Amateur Program

Strength:
Power Clean 215x5x3

Strict Chinups, 3x Max Reps:
17,16,14 = 47 Total Reps

Conditioning:
OTM for 8 min:
12 kb snatches @ 53#

Completed RX.

Thursday 2.21.13 - Week 1 Amateur Program

Strength:
Back Squat:
-240x3x5

Bench Press:
-177.5x3x5

Conditioning:
10 x 10 yard flying starts, 45 sec rest between efforts.

Completed RX.

Tuesday 2.19.13 - Week 1 Amateur Program

Strength:
Deadlift:
-365x5

Strict Pullups, 3x Max Reps:
18/15/13 = 46 Reps.

Conditioning:
Work up to the heaviest set possible:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.  Then...

100 Evil Wheels for time.

Part A: 135, 165, 185, 205, 225 (failed Power Clean on 3rd set)

Part B: 7:31

Monday 2.18.13 - Week 1 Amateur Program

Current PR's
Power Clean : 260
Back Squat: 335
Press: 155
Deadlift: 478
Weight: 184



Strength:
Back Squat:
-237.5x3x5

Press:
-115x3x5

Conditioning:
1:00 on 1:00 off for 20:00 of:
-4x25 yard shuttle sprint
-Max rep strict weighted pullups @ 25#

8/6/5/5/5/5/5/6/5/5

55 Reps Total.

Friday 2.8.13

Olympic Lifting:
Snatch 1RM in 20 minutes:
-75x2
-95x2
-115x2
-135x2
-160x1
-170x1
-180x1 (PR)
-185x0

Back Squat 5RM:
-135x5
-185x3
-225x2
-255x1
-275x5

Metabolic Conditioning:
"Fran"
21-15-9
-Thrusters @ 95#
-Pullups

4:29.

Thursday 2.7.13

Olympic Lifting:

-Push Press: 3x5 @ 75% (140#)
-Front Squat: 4x4 @ 80% (240#)

Gymnastics:
-4x10 Weighted GHD's @ 15#
-4 x (5 Ring Flys + 8 Ring Pushups)
-4 x 15sec Planche Leans

Metabolic Conditioning:
12:00 AMRAP
-10 Box Jumps @ 24"
-10 Power Cleans @ 165#
-10 1 Arm KB Snatch (left) @ 53#
-10 1 Arm KB Snatch (right)

2 Rounds + 10 box jumps + 10 PC + 8 1 Arm KB Snatch, left

Tuesday 2.5.13

Speed:
2 Deadlifts @ 65% OTM for 10:00 -
Completed RX'd @ 315#

Gymnastics Strength:
-3 Strict HSPU + :15 Hold x5
-8  Close Grip Bench Press @ 85% BW (155#)

Metabolic Conditioning:
7:00 AMRAP:
-7 Power Snatch @ 115#
-7 Burpee Pullups

3 Rounds + 4 Power Snatches; rest 5 min then

6:00 AMRAP:
-10 Kbs @ 70#
-10 Wall Balls

4 Rounds + 1 Kbs.

Monday 2.4.12

Olympic Lifting:
1 Split Snatch + 1 Hang Split Snatch = 1 Rep:
-110x4 (60%)
-125x3 (70%)
-145x2 (80%)
-150x2 (85%)

1 Clean + 1 Jerk = 1 Rep:
-130x4 (60%)
-155x3 (70%)
-175x2 (80%)

Back Squat:
-268x3x5 (80%)

Gymnastics Strength:
-4 Wide Grip Pullups + 5 Chinups x5
-:15 Ring Supports x8
-20 Hollow Rocks + 20 Supermans x4

Metabolic Conditioning:
150m Row Sprints x 15, 1:30 rest between sprints:

Fastest: 28.3
Slowest: 29.3

Kept pace under 1:40 for the entirety of all sprints.