Wednesday - September 30, 2015

A. Back Squat
80% x2x3 - 220lbs


B. Snatch
75% x 2 - 115lbs
80% x 2 - 120lbs
85% x1x3 - 130lbs
80% x 1 - 120lbs


C. Jerk
75% x 2 - 150lbs
80% x 2 - 160lbs
85%x1x3 - 170lbs


D Snatch Pull
100% x3x2 - 150lbs
105% x2x2  - 160lbs


E.
:30 sec. AB sprint @ max effort
rest 3 minutes x 4
Rounds: 14/12/12/11
+
:30- sec. row sprint @ max effort
rest 3 minutes x 4
Rowed at 1:34-1:37 for majority. Fell to 1:41 last round


F. 8 min EMOM
4-5 Muscle Ups
30ft Handstand Walk

Tuesday - September 1, 2015

A. Snatch + OHS
63kg/138lbs


B. Heavy Clean and Jerk
75kg/165lbs - no drive, sore lower back, not having it


C. 4 Rounds
10 T2B
10 Hang Snatches at 78lbs
TIME: 5:15


D. 15-12-9
Calorie Row
HSPU
TIME: 4:08


E. 2 Rounds - not for time
5 Burpee Muscle Ups
1.5 Legless Rope Climb


F. 4 x :40 plank holds on dumbbells

Monday - August 24, 2015

A. Snatch
1×3 @ 60% = 41kg/90lbs
1×3 @ 65% = 45kg/100lbs
1×3 @ 70% = 47kg/105lbs



B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch
75% of 1RM (68kg/150lbs) = 51kg/112lbs

Worked up to 60kg/132lbs - felt good so I climbed a little

C. Back Squat
1×8 @ 65% - 79kg
1×8 @ 70% - 85kg
1×6 @ 80% - 97kg
1×6 @ 85% - 103kg


D. Front Squat
1×5 @ 70% - 74kg
1×5 @ 75% - 79kg
1×5 @ 80% - 85kg
1×5 @ 85% - 90kg


E. EMOM x 10 
8 KB Swings (heavy) + 8 Burpee Touch’s - 70# KB
* Finished outside of the 11 minute mark... was slow on what I thought was the last round and walked away at 9 mins thinking I was done.. got my a** back real quick to finish.


F. Ran 800m cool down with Lynn

G. Assistance Work 
2 x (each arm) KB rotational stretch x 10 reps each direction
2 x 1 min Armbar stretch’s with KB
3 x 1 min Standing Hamstring Stretch (standing up on box, holding KB and relax fwd letting