Tuesday 4.16.13

Strength:
20 Minute Running Clock:
-5 Minutes to hit 1RM Snatch
-5 Minutes to hit 2RM Back Squat
-5 Minutes to hit 3RM Push Press
-5 Minutes to hit 5RM Deadlift

Snatch: 115/135/155/175(f)/175(f)/175
Back Squat: 225/275/295/305x1 (failed second rep)
Push Press: 95/115/145/165
Deadlift: 225/315/385

I felt quick on the snatches today.  Was only 5# short of a PR.  I think with a longer timeframe I could have hit a new PR.  Back squats were rough....push presses felt strong but ran out of time for additional sets.  Deadlifts were brutal.

Conditioning:
5 RFT:
-5 Power Cleans @ 205#
-10 Burpee Pullups to a 1' Target

13:22.

The high target on the burpee pullups taxed me.  Wasn't able to come out of the burpee and go right into my jump.  My motor is weak right now.

Monday 4.15.13

Strength:
OFF

Conditioning:
"Fight Gone Bad"
1 Minute Rounds of:
-Wall Balls @ 20#
-Sumo Deadlift High Pulls @ 75#
-Box Jumps @ 20"
-Push Press @ 75#
-Calorie Row
-Rest

3 Total Rounds for Reps

118/102/98 = 318.

15 reps short of my PR.  My conditioning is a long way off from where it previously has been.  Its gonna be a rough year.

Monday 4.8.13

1.  3 RFT:

500m Row

12 Deads, 225/155

21 Box Jumps, 24/20 - games standards not required.

11:45.

2.  Clean Complex

Hang Squat Clean + Squat Clean + Front Squat - work up to a heavy set.

-135/165/195/205/215/225

3.  Goat Training

Play around with a weakness for 20 minutes - focus on technique over intensity or volume.

Kipping HSPU.  Sets of 5-10, approximately 40 completed.