Monday 3.4.13 - Week 3 Amateur Program

Weight: 187.6

Strength:
Back Squat:
Warmup to 290x1, then:
-247.5x3x5

Strict Press:
Split Jerk Warmup to 180x1, then
-120x3x5

3x Max Reps Pushups, 2 minute rest between sets:
28/23/18 = 69 Total

Conditioning:
5 Rounds for Time, rest 1 minute between rounds, of:
-20 Overhead Walking Lunges @ 45#
-15 Box Jumps @ 24", "games style"
-10 C2B Pullups

14:03 including 4 one minute rest periods.

Saturday 3.2.13 - Week 2 Amateur Program

Strength:
Power Cleans:
-Warmed up to 255x1, then...
-217.5x5x3

Strict Chinups, 3x Max Reps, 2:00 rest between sets:
15,13,10 = 38 Total Reps

Conditioning:
"Diane"
21-15-9:
-Deadlifts @ 225#
-Handstand Pushups

10:45 (PR).

Friday 3.1.13 Week 2 Amateur Program

Strength:
1RM Box Jump:
-47" (PR)

Back Squat:
-Warmed up to 285x1, then...
-245x3x5

Bench Press:
-Warmed up to 225x1, then...
-180x3x5

Bar Dips, 3x Max Reps:
-20/13/9 = 42 Reps Total

Conditioning:
Rest Day.

Tuesday 2.26.13 - Week 2 Amateur Program

Strength:
Deadlift:
-Worked up to 425x1, then:
-370x5

Strict Pullups, 3x Max Reps, 2 minute rest between sets:
15/10/10 = 35 Reps.

Conditioning:
6 Rounds for Time:
-3 Hang Power Cleans @ Bodyweight (185#)
-20 yard shuttle sprint

Rest 90 seconds between efforts.

Fastest Round: 11 seconds
Slowest Round: 13 seconds

74 seconds total effort.

Monday 2.25.13 Week 2 Amateur Program

Weight: 185.0

Strength:
Back Squat:
Warmup to 285x1, then:
-242.5x3x5

Strict Press:
Split Jerk Warmup to 175x1

Conditioning:
5 Rounds for Time:
-1 Press @ 117.5#
-1 Strict Pullup
-1 Press
-3 Strict Pullups
-1 Press
-5 Strict Pullups

All reps done unbroken, 6:31.

Saturday 2.23.13 - Week 1 Amateur Program

Conditioning:
3 Rounds for Total Reps:
40 seconds on, 20 seconds off:
-1 Arm Kb Thrusters @ 53#
-Strict Pullups
-1 Arm Kb Snatch @ 62#
-Mountain Climbers

178 Reps, RX.

Friday 2.22.13 - Week 1 Amateur Program

Strength:
Power Clean 215x5x3

Strict Chinups, 3x Max Reps:
17,16,14 = 47 Total Reps

Conditioning:
OTM for 8 min:
12 kb snatches @ 53#

Completed RX.