Monday, August 27, 2012

Monday 8/27/12

Olympic Lifting

Snatch 70(1) 84(1) 93(1)

Power Clean & Jerk 84(1) 102(1) 112(1)

10:00 Ice Bath

Thursday, August 23, 2012

Thursday 8/23/12

Olympic Lifting

Power Snatch + Snatch  70(1+1) 84(1+1) 93(1+1)

Snatch  93(1) 98(1) 102(1) 107(1) 112(2)

Snatch Pull  125(2/2)

Wednesday 8/21/12

Rest

Wednesday, August 22, 2012

Monday, August 20, 2012

Monday 8/20/12

Olympic Lifting

Clean 125(2) 143(2/2)

Clean Pull 175(2/2)

Jerk 125(2) 143(2/2)

Front Squat 125(2) 143(2) 152(2)

Sunday 8/19/12

Rest

Sunday, August 19, 2012

Saturday 8/18/12

"King Kong" (7:16Rx)

3 rounds for time:

1 Deadlift 455lbs
2 Muscle-ups
3 Clean 250lbs
4 Handstand Push-ups


(Went out too fast, first round was :45.  Started having trouble on the muscle-ups in round two and got stuck on them in round 3)


Deadlift 1RM
565lbs
Missed at 600lbs

Friday 8/17/12

Rest

Thursday 8/16/12

Rest

Monday, August 13, 2012

Monday 8/13/12

Olympic Lifting

Power Clean + Push Press 100(2+2) 110(2+2)  120(3/2+2)

Clean Pull 165(3/3)

Jerk 125(1) 143(1) 135(2/2) 135(3) 102(5)

Sunday, August 12, 2012

Sunday 8/12/12

Every 1:00 for 7:00
5 Kipping Handstand Push-ups

Every 1:00 for 9:00

5 Strict Ring Dips

Every 1:00 for 11:00
5 Toes to Bar

Every 1:00 for 9:00

5 Weighted Sit-ups 65lbs

Every 1:00 for 7:00
5 Weighted Push-ups 45lbs


Saturday, August 11, 2012

Saturday 8/11/12

Sprints
 

800yrd Jog

7 rounds:

Start every :30
40yrd Shuttle (10,20,10)

5 rounds:

7 person relay:
50yrd Sprint

For time: (1:06)

300yrd Shuttle (10,20,30,40,50)

800yrd Jog



Friday, August 10, 2012

Friday 8/10/12

Olympic Lifting

Snatch 90(1) 95(1) 100(3/2)

Clean + Jerk  110(2+1) 120(2+1) 130(2+1)
 
 


Every 1:00 for 10:00
1 Muscle-up

Every 1:00 for 7:00

3 Strict Handstand Push-ups



Thursday 8/9/12

60:00 Massage


Wednesday 8/8/12

Olympic Lifting

Power Clean & Jerk (blocks) 102(4/2+2) 112(2/1+1) 120(1/1+1) 130(2/1+1)

Clean Pull (pause at knee return to ground and go) 102(3/2) 125(1/2) 143(1/2)

Power Snatch (blocks) 60(1/2) 70(1/2) 80(1/2)


Tuesday, August 7, 2012

Tuesday 8/7/12

For load:
Weighted Bar Dips 8 x 25, 50, 75, 100, 100

Every 1:00 for 10:00
1 Muscle-up


Every 1:00 for 10:00
3 Handstand Push-ups

For time: (4:55Rx)
35 Sit-ups 53lbs
35 Toes to Bar


60:00 Massage


Monday, August 6, 2012

Monday 8/6/12

Olympic Lifting

Power Snatch 80(2/3) 84(2/2)

Power Clean + Jerk  102(5/2+2)

Snatch Pull 125(4/3)

Front Squat 125(3/3)


Stretch


Sunday, August 5, 2012

Saturday, August 4, 2012

Saturday 8/4/12

Sprints

Jog 800m

3 rounds:
1:00 Shuttle (10yrd/20yrd/30yrd)

6 person relay:
8 x 40yrds

Shuttles:
5yrd Sprint  / 5yrd  Sprint  / 10yrd Sprint  /  10yrd Sprint
5yrd Sprint  / 5yrd  Back Pedal  / 10yrd Sprint  /  10yrd Back Pedal
5yrd Sprint  / 5yrd  Sprint  / 10yrd Sprint  /  10yrd Sprint / 5yrd Sprint  / 5yrd  Sprint 
5yrd Sprint  / 5yrd  Back Pedal  / 10yrd Sprint  /  10yrd Back Pedal / 5yrd Sprint  / 5yrd  Back Pedal 
5yrd Sprint  / 5yrd  Sprint  / 10yrd Sprint  /  10yrd Sprint / 5yrd Sprint  / 5yrd  Sprint 
5yrd Sprint  / 5yrd  Back Pedal  / 10yrd Sprint  /  10yrd Back Pedal / 5yrd Sprint  / 5yrd  Back Pedal
5yrd Sprint  / 5yrd  Sprint  / 5yrd Sprint  /  5yrd Sprint / 5yrd Sprint  / 5yrd  Sprint 
5yrd Sprint  / 5yrd  Back Pedal  / 5yrd Sprint  /  5yrd Back Pedal / 5yrd Sprint  / 5yrd  Back Pedal 

Jog 800m


60:00 Massage


Friday 8/3/12

Olympic Lifting

Power Clean + Push Press (blocks)  116(3/2+2)

Clean (blocks) 112(2/3) 120(1/2) 130(1/2) 134(1/2)

Clean Pull 152(4/3)

Back Squat 166(2/4) 175(1/3) 184(1/3)


Thursday, August 2, 2012

Thursday 8/2/12

Rest Day

60:00 Massage

15:00 Stretching

Food



6:30a Keifer 12oz, Dried Cranberries

8:30a Salmon, Bagel, Cream Cheese

10:00a Bagel, Cream Cheese

1:00p Energy Drink

1:30p Chicken Taco Salad

3:30p 4 of Emily’s Paleo Muffins

5:30p Burger with Cheese, Avocado, Sprouts

Wednesday, August 1, 2012

Wednesday 8/1/12

Olympic Lifting

Snatch 84(3/3)  93(3/2)

Snatch Pull 135(3/3)

Drop Snatch 70(2/3)  80(2/2)

Front Squat 120(2/4)  130(2/3)





Food
5:45a Coffee 20oz

7:30a Burger Patty, Rice, Peas, Walnuts, Avacado

10:30a Italian Sub

1:30p Energy Drink

3:30p Salmon Salad

5:30p Keifer 20oz

8:15p Tuna, Rice, Carrots, Walnuts, Greek Yogurt