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.

Friday 11.30.12

Strength:Power Cleans:
-170x3
-190x3
-205x3
-230x1
-250x0
-250x1,1,1

*Felt incredibly slow after Oly Comp last night.

Conditioning:
21-15-9:
-Front Squats @ 75% BW (140#)
-Pullups

6:01.

Thursday 11.22.12

Strength:
Power Cleans:
-165x3
-185x3
-200x3
-225x1
-245x1
-265x1 (PR)

Conditioning:
15:00 AMRAP:
-5 HSPU
-15 Box Jumps (Games Standard) @ 24"
-20 Back Extensions

6 Rounds + 5 HSPU + 15 Box Jumps + 10 Back Extensions.