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Saturday, December 24, 2011

Fri Dec 23 run/pushup/snatch

Pull 10(a) 2-2-2-2

Run 1/2
75 pushups
10 75# snatch

15:50 slow pushups, broken snatch

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

Tues Dec 21 Ride 21 14.5 Lake Pf

Mon Dec 20 Run 2

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

Fri Dec 16 Pullup Run

Pull 2-2-2-3-2
Run 3

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

Wed Dec 14 SM, Dead

20 minute Stairmaster
Deadlift x5 185, 205, 215, 225, 235

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

Friday, December 23, 2011

Sun Dec 11 Squat Clean/HSPU

Squat x5 135 155 165 165

7 RFT
3 115# clean
8HSPU (box)

11:55

Sat Dec 10 Bench

Bench 10 x2 1 minute between
115 #

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 !

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

Tues Dec 6 Run, Pull, Swing

4RFT
Run 1/2 mi
20 pull ups
20 45# db swing

34:45

Mon Dec 5 Ride Lake Pf

24 miles 14.4 avg

Sun Dec 4 Squat, Press, burpee

Squat 95, 135, 155, 160, 160
Press 7x10 95x2
Burpee 30@2:43

Sat Dec 3 Run Pushup

AMRAP 20 minutes
Run 1/4, 25 pushups

4 rounds + run

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

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

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

Thurs Nov 24 Squat Snatch Balance

Squat x5 45, 95, 145, 150, 150
Snatch Balance 45, 55, 65

Thurs Nov 17 Cindy

AMRAP 20 minutes
5 pull (assisted)
10 push
15 squat

11 rounds PR?