2/9/15

2/9
A. BS @30x1; 3-5x4; Rest 3 minutes

225# - 5
275# - 4, 4,

B. Strict Press + Push Press; 3.2 x3; Rest 2 minutes

95# - 1
125# - 2

+
12 minutes @ 85%
15 wallballs 20# 10'
5 HSPU

7 Rounds

2/5/15

A. EMOM 5 minutes; Hang squat clean x2 - moderate load, 50-60%

135#

B. FS @32x1; 3-4x3; Rest 2-3 minutes

185# - 4 x 2
215# - 4

C1. DB reverse lunge; 4-6/leg x3; Rest 60 seconds

55# - 6

C2. DB chainsaw row; 4-6/arm x3 Rest 60 seconds

70# - 6

C3. Seated Good morning @3030; 2-3x3; Rest 2:00

75#

+
Barbell Rack hold - place 150% of your FS 1RM onto the bar, unrack it and hold it in a PERFECT rack position for 60 seconds accumulated.

Wow that was fun and the heaviest thing I have ever felt.

2/4/15

A. Heaving snatch balance; 3x3 @ 75%; Rest 3:00

150#

B. Block Squat snatch; 3,3,3; Rest 2-3 minutes

95#, 115#, 135# felt good

I assumed it was from pockets.

C. BS cluster; 3.3.3 x3; Rest 3:00

225#

D. DB Seated Arnold Press @30x1; 3-5x3; Rest 90 seconds

35# - 5

+
20 minute EASY RTW

2/3/15

A. Halting Clean Deadlift; 3,3,3; Rest 2-3 minutes - start at 90%

240#
260#
290#

B. FS; 3,2,1; Rest 3:00

225# - 3
255# - 2
275# - 1

C. Split stance strict press; 3-5x3; Rest 90 seconds

75# - 5
95# - 5
95# - 5

D. Jerk Balance; 3x3 @ 50% of 1RM

135#

+
5 minutes @ 97%
3 wall walks
5 strict pull ups
250 meter row

2/2/15

2/2/2015
A. Segmented Snatch DL; 3,3,3; Rest 3:00 - start at 95%, build from there - video final set

185#
215#
235#

B. Snatch Balance; 3,2,1; Rest 90 seconds

95# - 3
125# - 2
145# - 1

C. BS; 3,2,1; Rest 3:00

235# - 3
285# - 2
335# - 1

+
3 rounds NOT for time:
50 meter kb OH walk AHAP
12 barbell roll outs
50 meter KB rack walk AHAP
15 cal row

1/22/15

A. PS; 1-2x5; Rest 3 minutes - 85-90%

160#

B. CGBP @10x1; 1-3x5; Rest 3 minutes

190# - 3
220# - 3, 3, 3, 2

C. DB Chainsaw Row @11x0; 6-8/arm x4; Rest 2 minutes

50# - 8
70# - 8, 8, 8

+
Every 3 minutes
10 DL 185#
5 HSC 185#
x4 sets

:45
:42
:41
:41

That felt solid!

1/21/15

PM:
A. Hang Clean; 1x4; Rest 2 minutes - just above knees, 85-90%

225#

B. EMOM 8 minutes; FS x2 @ 65%

235#

C. Hang snatch pull x1 + Snatch Pull x1; build complex in 12 minutes to something heavy

175#

D. WCU; 2-3x4; Rest 90 seconds

53# KB

E. Sled drag; 100 meters AHAP; Rest as needed - GRINDER effort, drag from over shoulders, not from hips

180 x 2
135 x 2

+
15 sets
20 DU
30 second rest
- all sets same pace

Could not do AD again switched for DU