Monday 12.17.12

Strength:
Power Snatch:
-135x3
-140x3
-145x3
-150x1
-155x1
-160x0,0,1 (PR)

Conditioning:
1:00 each stattion, no break
-Pullups (Strict)
-Dips (Rings)
-Situps (Abmat)
-Pushups

18/17/40/26 = 101 Total

*76 Reps for Craig...1-0 lead in MEBB challenge

Tuesday 12.4.12

Strength:Zercher Squat:
-185x5
-205x5
-225x5
-245x3
-255x3
-265x3

Conditioning:
45 HSPU + 55 Strict Pullups for time:

15:50 (Right shoulder in some serious pain.  Slowed me down.)

Monday 12.3.12

Strength:
Incline Bench Press:
-135x5
-155x5
-165x5
-175x3
-180x1 (fail, adjust weight down for form next week
-165x3

Conditioning:
-800m Row, then

7 Rounds of:
-5 DB Deadlift
-5 DB Hang Power Clean
-5 DB Thrusters, then

-800m Row

13:42.

Wednesday 11.28.12

Strength:Bench Press:
-165x3
-195x3
-205x3
-225x1
-235x1
-245x1

Conditioning:
12:00 AMRAP:
-3 Hang Muscle Snatch @ 75#
-6 Supine Ring Rows
-9 Knees to Elbows

6 Rounds + 3 HMS.

Friday 11.23.12

Strength:
Bench Press:
-145x5
-160x5
-180x5
-195x3
-205x3
-215x3

Conditioning:
10-9-8-7-6-5-4-3-2-1
-Power Cleans @ 135#*

*200m Row between each round.

15:09.