Thursdday 1.10.12

Strength:
Push Press:
-145x3
-155x3
-160x3
-170x1
-180x1
-185x1

Conditioning:
12:00 AMRAP:
-10 Pullups
-20 Double Unders

11 Rounds + 10 Pullups.

Wednesday 1.9.12

Strength:
Back Squat:
-265x3
-275x3
-285x3
-305x1
-315x1
-326x1

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Clapping Pushups
-Box Jumps @ 24"

4:33.

Tuesday 1.8.12

Strength:
OTM for 9:00
-4/4/4/3/3/3/3/3/3 Strict Handstand Pushups

Completed RX.

Conditioning:
10:00 AMRAP:
-7 Power Cleans @ 135#
-7 Ring Dips
-7 Knees to Elbows

6 Rounds + 7 Power Cleans + 7 Ring Dips + 1 Knees to Elbow

Monday 1.7.12

Strength:
Split Snatch:
-135x3
-150x3
-160x3
-165x1
-171x1
-177x0, 1(PR)

Conditioning:
15:00 AMRAP:
-300m Row
-5 Man-Makers @ 40#

5 Rounds + 107m.

Monday 12.31.12

Strength:
Split Snatch:
-135x3
-145x3
-155x3
-165x0,1
-170x0,1
-176x0,0,0 (PR)

Conditioning:
Ran out of Time.

Saturday 12.29.12

Gymnastics:
Muscle-Ups:
-2 OTM for 10:00

Completed RX.

Strength:
Front Squats:
-265x3
-275x3
-285x3
-295x1
-305x1
-315x1

Conditioning:
10-9-8-7-6-5-4-3-2-1:
-Pullups
-Clapping Pushups
-KB Swings @ 53#

7:17.

12.21.12

7:48  You better beat this pathetic "JACKIE" time.