Tuesday - June 23, 2015

A. Mile run added to warm up


B. Power Snatch – 3RM from the floor; NOT TnG + 2×3 @ 90%

58kg/127lbs

49kg/107lbs

C. Muscle Snatch – 5RM + 1×5 @ 90%

47kg/103lbs - 2kg more then last week

42kg/92kg

C. Jerk Drives: @ 1RM front squat for 5×5

106kg/234lbs

D. 3 Rounds

750m Row - Legs went almost immediately..... gah

50 Double Unders - unbroken

25 C2B Pull Ups - Horrible today. Couldn't hold onto the bar. No sets bigger then 10.

TIME: 18:42 I believe (give or take a few seconds)

* breathing was awful

E. Core Work add on:
2 x 25 GHDs
2 x :60 plank holds

Tuesday - June 9, 2015

A. Power Snatch – 3RM from blocks (at knee height) + 2×3 @ 90%

48kg/105lbs - friken blocks!

43kg/94lbs

B. Muscle Snatch – 5RM + 1×5 @ 90%
45kg/100lbs - PR

40kg/88lbs


C. Snatch Grip DL – 5RM + 2×5 @ 90%
87kg/191lbs

78kg/171lbs


D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs

49kg/107lbs


E. 20 min on Rower :30 on hard :30 on easy 

Meters: 4,462

F. 3x5 Strict T2B