2/16/15

A. OHS @33x1; 3-5x4; Rest 3 minutes

75# - 5
105# - 5, 5
135# -  4

B. Split jerk; 3,3,3,3; Rest 3:00 - build per set, start heavy

185# - 3
205# - 3, 3,
225# - 3

+
20 minutes @ 80%
500 meter row
10 front rack walking lunges 95#
5 burpee over barbell
- all rounds same pace

3:30 Rnds

2/12/15

A. Thruster from rack; 2-3x4; Rest 2-3 minutes

115# - 3
135# - 3, 3, 3

B. FS; 3x3 @ 80%; Rest 3:00

288# - 3, 3, 3

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2/11/15

A. HPC; 3x3 @ 85%; rest 3:00

205#

B. Pendlay Row; 6-8x4; Rest 2:00

205# - 8, 8, 8, 6

+
4 sets 80%
6 DB Chainsaw rows per arm 50#
10 ring dips
500 meter row
Rest 2-3 minutes
- all sets same pace

3 min rounds 3 min rest.

2/10/15

A. CGBP @32x1; 3-4x4; Rest 2-3 minutes

135# - 4
185# - 4, 4
205# - 3

B. WCU; 2-3x4; Rest 2-3 minutes

44# - 3, 3, 3,

+
20 minutes @ 80%
500 meter row
12 pull ups
10 burpees
- all rounds same pace

5 rounds 4min each

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