Tuesday - October 6, 2015

A. Snatch – 3RM from blocks (knee height)
115lbs


B. Weighted Chin-Ups 4 × 6
10,15,20,25




C. MAP training per @ 80-85% – sustainable rounds 
AMRAP 8
100m Run (done in 50m increments shuttle run)
200m Row
30 Double Unders
ROUNDS: 3 +200m and 24 Double Unders


Rest 3 min 


AMRAP 8
1 Legless Rope Climb 15′
3 Deadlifts 315/223
5 Box Jumps 36/30
ROUNDS: 6

Tuesday - August 4, 2015

A. Power Clean (blocks above knee) – 5 x 3 ; not TnG @ 78% x 3 sets 80% x 2 sets
78% = 66kg/145lbs
80% = 68kg/149lbs

B. Snatch grip Deficit Deadlift (straps allowed) 4×3 ; ascending. This shouldn’t get ugly.
80kg/176lbs

C. Weighted Chin ups (supanated) 10-8-6-4 ; then 3×2 across.  rest accordingly between ; for max weight on all rep schemes 
Ended with 17.5lbs - uhhhh I think I did this wrong

D. Rowing : 100-200-300-400-500-400-300-200-100 intervals. Resting :90 between each interval. 100m @ 95+ %. Each interval til 500m, decreasing intensity. Once at 500m and climbing back down in meters, intensity increases with the shorter intervals.  
19.2, 39.5, 105.9, 1:33.5, 159.5, 133.7, 1:07.3, 41.6, 20.2

E. Assistance Work 
4×6 SA DB Row (heavy)
4×20 Band Pull Aparts
3×10 Cuban Press