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 - March 10, 2015

A. 3 Rep Power Clean (from high blocks-above knee) 4×3 @80-85% of your 1RM Hang Power Clean; rest 2:30 between

70kg/154lbs (roughly 80% of 170lbs)

B. Push Press ; build to heavy double in 12 minutes

70kg/154lbs

C. Every :30 perform (x) Strict HSPU x 7 sets. . keep the work ratio SHORTER than the REST ratio in each :30

6 then 3s. B didn't want high volume

D. @110%

10 Cal Bike 

5 Hang Power Cleans 185/123

5 Shoulder to Overhead 

10 No Push Burpee Box Jumps Overs  (24/20) 

rest 5 min x 3

1:45/1:53/1:59

E. DB SA row 7 reps x 4 sets each side; rest :30 between sides

40lbs

F. Assistance Work: 

Reverse Hyper 3x12 @ 30kg

BW Plank Holds :30 second holds with 15 kg on back