Sunday 1.15.12

Warmup:
-Back Squats: 125x4, 155x3, 185x2
-Bench Press: 95x4, 115x3, 135x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Back Squats: Training Max - 284
-213x1, 241x1, 270x3
Bench Press: Training Max - 203  
-153x1, 173x1, 193x3

Conditioning:
As many rounds as possible in 10:00 of:
-7 Plate Slams (45#)
-7 Strict Pullups
8 Rounds + 7 Slams + 4 Pullups.

Saturday 1.14.12

Warmup:
-Burgener Warmup w/ 45# Bar
-Clean Complex: 100, 125, 150

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Power Cleans: Training Max - 225
-169x1, 192x1, 214x1
Weighted Pullups: Training Max - 90  
-68x1, 77x1, 86x3

Conditioning:
Sprint 50 yards every 30 sec for 6 minutes, 3 minute rest, then:
-100 Toes to Bar (9:56)

Monday 1.9.12

Warmup:
-Burgener Warmup w/ 45# Bar
-Squat Cleans: 102x1, 137x1, 167x1, 197x1, 227x1

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Power Cleans: Training Max - 225
-158x3, 180x3, 203x3
Weighted Pullups: Training Max - 90  
-63x3, 72x3, 81x3

Conditioning:
8 Rounds (Rest approx. 1 minute between rounds):
-3 Power Cleans @ 75% Bodyweight (138#)
-3 Max Effort Broad Jumps
Longest Broad Jump: 8'7".

Sunday 1.8.12

Warmup:
-30 PVC Passthrus
-10 GHD Situps
-5 Butterfly Pullups
-Strict Press: 45x3, 65x3, 80x3
-Front Squats: 100x3, 125x3, 150x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Strict Press: Training Max - 135
-95x3, 108x3, 122x5
Front Squats: Training Max - 248  
-174x3, 199x3, 224x7

Conditioning:
5 Rounds for time of:
-1 HSPU 
-1 Strict Chinup
-3 HSPU
-3 Strict Chinups
-5 HSPU
-5 Strict Chinups

9:53. I used 2 abmats for the HSPU. Really need to work on range of motion.

Saturday 1.7.11

Warmup:
-500m row (2:01)
-Burgener Warmup
-Power Snatch: 45x2, 75x2, 97x2, 108x2, 119x2
-Deadlift: 215x3, 255x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Deadlifts: Training Max - 431
-302x3, 345x3, 388x5
Chinups: Training Max - 104  
-73x3, 84x3, 94x2

Conditioning:
"Death By 10m"
-1 10m sprint the first minute, 2 the second minute, etc...
(both feet and both hands had to clear the cone and touch the ground)
14 Rounds.

Thursday 1.5.11

Warmup:
-Back Squats: 115x3, 145x3, 170x3
-Bench Press: 85x3, 105x3, 125x3

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Back Squats: Training Max - 284
-199x3, 228x3, 256x8
Bench Press: Training Max - 203  
-143x3, 163x3, 183x6

Conditioning:
"Swat Ops Gone Bad"
Pullups, Situps, Pushups, Squats for Rounds of:
-1 minute
-45 seconds
-30 seconds
-15 minutes
346 Total Reps (3 less than my previous attempt)

Sunday 1.1.12

Warmup:
-500m row (1:47)
-Burgener Warmup
-Squat Cleans: 100x1, 135x1, 165x1, 195x1, 225x1

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Power Cleans: Training Max - 225
-147x5, 169x5, 192x5
Weighted Pullups: Training Max - 90  
-59x5, 68x5, 77x3

Conditioning:
On the minute for 10:00:
-1 Power Clean @ 90% Training Max (203#)
-5 CTB Pullups
Completed RX'd.