Thursday 2.21.13 - Week 1 Amateur Program

Strength:
Back Squat:
-240x3x5

Bench Press:
-177.5x3x5

Conditioning:
10 x 10 yard flying starts, 45 sec rest between efforts.

Completed RX.

Tuesday 2.19.13 - Week 1 Amateur Program

Strength:
Deadlift:
-365x5

Strict Pullups, 3x Max Reps:
18/15/13 = 46 Reps.

Conditioning:
Work up to the heaviest set possible:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.  Then...

100 Evil Wheels for time.

Part A: 135, 165, 185, 205, 225 (failed Power Clean on 3rd set)

Part B: 7:31

Monday 2.18.13 - Week 1 Amateur Program

Current PR's
Power Clean : 260
Back Squat: 335
Press: 155
Deadlift: 478
Weight: 184



Strength:
Back Squat:
-237.5x3x5

Press:
-115x3x5

Conditioning:
1:00 on 1:00 off for 20:00 of:
-4x25 yard shuttle sprint
-Max rep strict weighted pullups @ 25#

8/6/5/5/5/5/5/6/5/5

55 Reps Total.

Friday 2.8.13

Olympic Lifting:
Snatch 1RM in 20 minutes:
-75x2
-95x2
-115x2
-135x2
-160x1
-170x1
-180x1 (PR)
-185x0

Back Squat 5RM:
-135x5
-185x3
-225x2
-255x1
-275x5

Metabolic Conditioning:
"Fran"
21-15-9
-Thrusters @ 95#
-Pullups

4:29.

Thursday 2.7.13

Olympic Lifting:

-Push Press: 3x5 @ 75% (140#)
-Front Squat: 4x4 @ 80% (240#)

Gymnastics:
-4x10 Weighted GHD's @ 15#
-4 x (5 Ring Flys + 8 Ring Pushups)
-4 x 15sec Planche Leans

Metabolic Conditioning:
12:00 AMRAP
-10 Box Jumps @ 24"
-10 Power Cleans @ 165#
-10 1 Arm KB Snatch (left) @ 53#
-10 1 Arm KB Snatch (right)

2 Rounds + 10 box jumps + 10 PC + 8 1 Arm KB Snatch, left

Tuesday 2.5.13

Speed:
2 Deadlifts @ 65% OTM for 10:00 -
Completed RX'd @ 315#

Gymnastics Strength:
-3 Strict HSPU + :15 Hold x5
-8  Close Grip Bench Press @ 85% BW (155#)

Metabolic Conditioning:
7:00 AMRAP:
-7 Power Snatch @ 115#
-7 Burpee Pullups

3 Rounds + 4 Power Snatches; rest 5 min then

6:00 AMRAP:
-10 Kbs @ 70#
-10 Wall Balls

4 Rounds + 1 Kbs.

Monday 2.4.12

Olympic Lifting:
1 Split Snatch + 1 Hang Split Snatch = 1 Rep:
-110x4 (60%)
-125x3 (70%)
-145x2 (80%)
-150x2 (85%)

1 Clean + 1 Jerk = 1 Rep:
-130x4 (60%)
-155x3 (70%)
-175x2 (80%)

Back Squat:
-268x3x5 (80%)

Gymnastics Strength:
-4 Wide Grip Pullups + 5 Chinups x5
-:15 Ring Supports x8
-20 Hollow Rocks + 20 Supermans x4

Metabolic Conditioning:
150m Row Sprints x 15, 1:30 rest between sprints:

Fastest: 28.3
Slowest: 29.3

Kept pace under 1:40 for the entirety of all sprints.