Pull 10(a) 2-2-2-2
Run 1/2
75 pushups
10 75# snatch
15:50 slow pushups, broken snatch
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Saturday, December 24, 2011
Thurs Dec 22 Squat, Pr, DL, Clean
Pull 2-2-2-2-2
Squat x5 135, 155, 165, 165, 170
Press 65, 75, 85, 90, 90 x5
Dead 135, 185, 225, 245x3
21-15-9 95# Power clean, situp
7:48
Squat x5 135, 155, 165, 165, 170
Press 65, 75, 85, 90, 90 x5
Dead 135, 185, 225, 245x3
21-15-9 95# Power clean, situp
7:48
Mon Dec 18 Ride pull/swing/jump
Ride 18 around town
3 RFT
15 pull (assist)
20 40# db swing
25 straddle jump
12:30
3 RFT
15 pull (assist)
20 40# db swing
25 straddle jump
12:30
Thursday Dec 15 Squat, PR, MU/db thruster
Pull 10(A), 2-2-2-2
Squat 135, 155, 165, 170 x5
Press 75, 85, 90x4, 90x4
3 RFT
7 MU (jumping)
21 20# db thruster
9:10
Squat 135, 155, 165, 170 x5
Press 75, 85, 90x4, 90x4
3 RFT
7 MU (jumping)
21 20# db thruster
9:10
Tues Dec 13 20 min SM, DB clean/situp/TTB
20 minutes stair master
3 RFT
15 right hand 20# db squat clean
15 situps
15 left hand 20#db squat clean
15 Toes to bar
18:10
3 RFT
15 right hand 20# db squat clean
15 situps
15 left hand 20#db squat clean
15 Toes to bar
18:10
Friday, December 23, 2011
Fri Dec 9 C&J Run/DL AMRAP
Clean & Jerk x1 95, 95, 105, 105, 110, 110, 115, 115
AMRAP 20 minutes
Run 1/4 mi
21 135# Deadlift
4 rounds + run !
AMRAP 20 minutes
Run 1/4 mi
21 135# Deadlift
4 rounds + run !
Thurs Dec 8 Squat, burpee/SDHP/Thruster
Squat x3 135 155 160 165 165 135
3RFT
Run 1/4 mi
10 Burpee Box jumps
10 SDHP 65#
10 Thruster 65#
Rest 1 minute
20:05
3RFT
Run 1/4 mi
10 Burpee Box jumps
10 SDHP 65#
10 Thruster 65#
Rest 1 minute
20:05
Fri Dec 2 Squat, Press Deadlift
Squat 125 145 155 160
Press 75 85 90 (5, 4)
DL 20@185 2:01
AMRAP 15 minutes
10 15# db thruster
10 20" box jump
10 Toes to bar
5 rounds
Press 75 85 90 (5, 4)
DL 20@185 2:01
AMRAP 15 minutes
10 15# db thruster
10 20" box jump
10 Toes to bar
5 rounds
Wed Nov 30 ring hod., roll, Sots press
3 RFT
3 ring hold/push left right
3 front roll
3 back roll
10 45# Sots Press
8:00ish
3 ring hold/push left right
3 front roll
3 back roll
10 45# Sots Press
8:00ish
Tues Nov 29 Press Squat DL Thruster
Press 65, 80x5, 90 x (4,3,3)
Squat x5 75, 95, 125, 145, 155,155
DL 135, 185, 235x4
30 65# Thruster 2:50 -- need to take shorter rests
Squat x5 75, 95, 125, 145, 155,155
DL 135, 185, 235x4
30 65# Thruster 2:50 -- need to take shorter rests
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