Tuesday 3.19.13 - Week 5 Amateur Program

Strength:
Deadlift:
-Worked up to 405x1, then:
-380x5

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
17/13/10 = 40 Reps.

Conditioning:
EMOM for 10:00:
-5 Box Jumps @ 20"
-40 yard sprint

Completed RX.

Monday 3.18.13 - Week 5 Amateur Program

Weight: 191.0 (+1.2lbs over last week)

Strength:
Back Squat:
Warmup to 295x1, then:
-255x3x5

Strict Press:
Split Jerk Warmup to 185x1, then
-125x3x5

3x Max Reps Pushups, 2 minute rest between sets (done post conditioning, so numbers were down):
28/21/18 = 67 Total

Conditioning:
7 Rounds for Time, rest as needed between rounds, of:
-4 Shoulder to Overhead @ 155#
-6 Lateral Hops @ 18"
-20 Yard shuttle sprint

14:36 including rest (1 minute after first 3 rounds, 2 minutes after next 3 rounds)

Satuday 3.9.13

Strength:
N/A

Conditioning:
Crossfit Games Open Workout 13.1-
17:00 AMRAP of:
-40 Burpees to 6" Target
-30 Snatch @ 75#
-30 Burpees
-30 Snatch @ 135#
-20 Burpees
-30 Snatch @ 165#
-10 Burpees
-Max Reps Snatch @ 205#

Made it through the round of 20 Burpees before time expired.  150 Reps.

Friday 3.8.13 - Week 3 Amateur Program

Strength:
-CFFB Total-

Power Clean:
-255x1
-260x1 (PR)
-265x0

Back Squat:
-325x1
-345x1 (PR)
-355x0

Bench Press:
-240x1
-255x1
-260x1 (PR)

Deadlift:
-435x1 (No more attempts.  Felt easy, but have heavy snatch work for CF Open workout 13.1 and trying to save my CNS.

1300# Total (PR)

Conditioning:
OFF

Thursday 3.7.13 - Week 3 Amateur Program

Strength:
1RM Seated Box Jump:
-Worked up to 42" (PR)

Conditioning:
-6x50yd Sprints, rest = time to walk back to starting line, then

-Tabata Sledgehammer Strikes (20#)
-Rest 1 Minute
-Tabata Burpees
-Rest 1 Minute
-Tabata Sledgehammer Strikes

10/5/10 = 25 Total Score.

Tuesday 3.5.13 - Week 3 Amateur Program

Strength:
Power Snatch:
-135x6x2
*Lighter than normal, but worked on full lockout with no shoulder "give"

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
18/13/10 = 41 Reps (+6 over last week)

Conditioning:
6 Rounds for Time:
-53 yard farmers carry, 100# DB's in each hand
-1/2 Gasser

12:19.  BRUTAL.

Monday 3.4.13 - Week 3 Amateur Program

Weight: 187.6

Strength:
Back Squat:
Warmup to 290x1, then:
-247.5x3x5

Strict Press:
Split Jerk Warmup to 180x1, then
-120x3x5

3x Max Reps Pushups, 2 minute rest between sets:
28/23/18 = 69 Total

Conditioning:
5 Rounds for Time, rest 1 minute between rounds, of:
-20 Overhead Walking Lunges @ 45#
-15 Box Jumps @ 24", "games style"
-10 C2B Pullups

14:03 including 4 one minute rest periods.

Saturday 3.2.13 - Week 2 Amateur Program

Strength:
Power Cleans:
-Warmed up to 255x1, then...
-217.5x5x3

Strict Chinups, 3x Max Reps, 2:00 rest between sets:
15,13,10 = 38 Total Reps

Conditioning:
"Diane"
21-15-9:
-Deadlifts @ 225#
-Handstand Pushups

10:45 (PR).

Friday 3.1.13 Week 2 Amateur Program

Strength:
1RM Box Jump:
-47" (PR)

Back Squat:
-Warmed up to 285x1, then...
-245x3x5

Bench Press:
-Warmed up to 225x1, then...
-180x3x5

Bar Dips, 3x Max Reps:
-20/13/9 = 42 Reps Total

Conditioning:
Rest Day.