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.

Tuesday 11.20.12

Strength:Overhead Squats:
-95x5
-115x5
-125x5
-135x3
-145x3
-155x1 (FAIL)

Conditioning:
4 RFT:
-500m Row
-Bodyweight Deadlift (185#)

10:11

Monday 11.19.12

Strength:
Full Cleans:
-175x3
-195x3
-215x3
-235x1
-255x1
-275x0,0,0 (got under all 3 reps, couldnt get out of front squat)  

Max Rep Strict Pullups (1 min rest between sets):
20 (PR),8,6

Conditioning:
N/A...tired coming off nights

Thursday 11.8.12

Strength:Split Jerk Warmup:
-45x5
-95x3
-135x3
-165x2
-185x1
Push Press:
-135x3x5

ME Overhead Hold:
31 Seconds @ 135#

3x ME Ring Dips:
12/10/7

Conditioning:

Tuesday 11.6.12

Strength:Deadlifts:
-135x5
-225x3
-315x3
-405x1
-435x1
-380x5  

Conditioning:
3 Rounds for Time:
-30 Kbs (Russian) @ 70#
-20 Box Jumps (Games Standard)
-10 T2B

8:54.

Monday 11.5.12

Strength:Back Squats:
-135x5
-185x3
-225x3
-2455x2
-260x3x5  

Conditioning:
12:00 AMRAP:
-5 PP @ 65% Bodyweight (120#)
-10 Pushups
-15 Double Unders

8 Rounds + 5 PP + 6 PU.

Saturday 10.20.12

Strength:
"CrossFit Football Total"
1 Rep Max in each of the following lifts:
-Power Clean
-Back Squat
-Bench Press
-Deadlift

Power Clean: 95x5, 135x3, 185x2, 225x1, then 260x1 (PR), 270x0, 265x0

Back Squat: 135x5, 185x3, 225x3, 285x2, then 325x1, 340x1 (PR), 350x0 (fail)

Bench Press: 95x5, 135x3, 165x3, 195x2, 225x1, then 255x1 (PR) - no other attempts since I had no spotter.

Deadlift: 225x5, 315x3, 405x1, then 500x0, 480x0,0 (just didnt have it today)

Conditioning:
7:00 AMRAP of:
-7 C2B Pullups (bar had to touch below pecs - bar muscle up progression)
-30 DU

7 Rounds + 1 C2B Pullup.