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

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.

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.

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 11.29.12

Strength:
Overhead Squat:
-135x3
-145x3
-150x3
-160x1
-170x0
-165x1
-170x1

Oly Comp later that day:

Split Snatch:
-165x1
-175x1 (PR)
-180x0

Clean and Jerk:
-205x1
-215x1 (Tied PR)
-225x0

Conditioning:
"Annie":
50-40-30-20-10:
-Double Unders
-Situps

5:52 (PR by 5 seconds).

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.