Saturday - January 10, 2015

A. Complex:  5 deadlifts , 4 hang cleans (power or sqT allowed), 3 front sqts , 2 push Jerks (same plane, no front back movement) , 1 Split Jerk; build to max 

70kg/154lbs

B. 20RM Push Press - PR attempt…if you don’t PR, one drop set at 90% of the number you failed at, for 20x

50kg/110lbs - PR! Previously did 46kg

C.

50 kb swings @ 70/53#

50 walking lunge steps 

50 T2B

50 push press @ 95/63#

40 kb snatch @ 53/35 *alternating

50 wall ball, 20/14#

30 burpees (no jump)

D. Into 10 min recovery on rower

Rowed between 2:05-2:16

Tuesday - December 9, 2014

A1. Pause Clean pulls; 2 second off ground + 2 second just above knee; then pull @100% of Clean

205lbs / 93kg

A2. Seated Box Jump into Burpee Broad jump on ground x 2 reps ; rest 1:30-2 min 

X 5 sets for above 

B. 20RM Push Press ; don’t worry about past numbers on this, focus on the now. We will be building on the muscular endurance piece quite a bit here on out. 

46kg/101lbs (Need to go up next time. Didn't struggle much)

C. Weighted Pullups - every :90, perform 3-5 reps x 10

21lbs

D. 10 Rounds

Row 2 min hard

Bike 1 min easy

* :15 gap between stations for full starts 

Meters: 4,799 Row

Calories: 68 (bike)