Friday - May 1, 2015

A. Snatch Grip Deadlift x 3 + Hang Snatch x 2 + Overhead Squat; build to max for the day

60kg/132lbs

Failed 63kg/138lbs 

B. Back Squat – 1RM with 3 second pause in hole

110kg/242lbs

C. Strict Press – 3RM for the day

45kg x 3

49kgx 2 

D. 500m Row Intervals x 5; rest 1:45  (-1 second) off prior splits 

1:52, 1:49, 1:54, 1:56, 1:56

E. DB SA Rows 10 reps x 4 sets each side - 45lbs

Saturday - March 14, 2015

A. 3RM Bench
63kg/138.6


B. 500m Row x 5; 2:00 rest
1:51
1:52
1:56
1:59
1:59


C. 3 Rounds
15 Scap Squeezes
60' Waiters carry 30' each arm)
10 Good Mornings with bar
15 Weighted Sit Ups (30lbs)
10 Walker Lunges

Wednesday - August 20, 2014

Prep for competition

A. 500m row x 5

Splits:

1:55

1:55

1:53

1:56

1:57

B.

10min Air Bike

5 Rounds of "Cindy" - did all butterfly

10min Air Bike

C. Worked butterfly pull ups