Every 1:00 for 15:00
1 Clean & Jerk
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275
Every 1:00 for 25:00
1 Front Squat
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275/285/295/305/315/325
335/345/355/365/375x
AMRAP 7:00 (4+1Rx)
3 DBall Over the
7 Handstand Push-up
21 Double Unders
Monday, April 29, 2013
Saturday, April 27, 2013
Saturday 4/27/13
Every 1:00 for 10:00
1 Snatch
165/175/185/195/205/215/225/235/245/255
Every 1:00 for 10:00
1 Deadlift
135/185/225/275/315/365/405/455/495/545x
Every 1:00 for 10:00
3 DBall Over Shoulder 150lbs
3 Bar Muscle-ups
1 Snatch
165/175/185/195/205/215/225/235/245/255
Every 1:00 for 10:00
1 Deadlift
135/185/225/275/315/365/405/455/495/545x
Every 1:00 for 10:00
3 DBall Over Shoulder 150lbs
3 Bar Muscle-ups
Friday, April 26, 2013
Friday 4/26/13
Every 1:00 for 10:00
1 Clean & Jerk
195/205/215/225/235/245/255/265/275/285
Every 1:00 for 15:00
1 Jerk
175/185/195/205/215/225/235/245/255/265/275/285/295/305/315
Every 1:00 for 15:00
1 Clean
135/145/155/165175/185/195/205/215/225/235/245/255/265/275
For time: (5:17Rx)
8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
1 Clean & Jerk
195/205/215/225/235/245/255/265/275/285
Every 1:00 for 15:00
1 Jerk
175/185/195/205/215/225/235/245/255/265/275/285/295/305/315
Every 1:00 for 15:00
1 Clean
135/145/155/165175/185/195/205/215/225/235/245/255/265/275
For time: (5:17Rx)
8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
Wednesday, April 24, 2013
Wednesday 4/24/13
Every 1:00 for 10:00
1 Snatch
155/165/175/185/195/205/215/225/235/245
For load:
2 Power Clean
275/275/275
Every 1:00 for 10:00
1 Snatch
165/175/185/195/205/215/225/235/245/255
For load:
2 Clean
275/275/275
1 Snatch
155/165/175/185/195/205/215/225/235/245
For load:
2 Power Clean
275/275/275
Every 1:00 for 10:00
1 Snatch
165/175/185/195/205/215/225/235/245/255
For load:
2 Clean
275/275/275
Monday, April 22, 2013
Monday 4/22/13
Every 1:00 for 10:00
1 Cluster
155/165/175/185/195/205/215/225/235/245
Every 1:00 for 10:00
1 Jerk
185/195/205/215/225/235/245/255/265/275
For load:
3 Back Squat
275/315/365
For load:
5 Bench Press
225/255
1 Cluster
155/165/175/185/195/205/215/225/235/245
Every 1:00 for 10:00
1 Jerk
185/195/205/215/225/235/245/255/265/275
For load:
3 Back Squat
275/315/365
For load:
5 Bench Press
225/255
Saturday, April 20, 2013
Saturday 4/20/13
Every 1:00 for 10:00
1 Snatch
165/175/185/195/205/215/225/235/245/255
Every 1:00 for 10:00
1 Power Clean & Jerk
185/195/205/215/225/235/245/255/265/275
3 Hang Clean 225
1 Snatch
165/175/185/195/205/215/225/235/245/255
Every 1:00 for 10:00
1 Power Clean & Jerk
185/195/205/215/225/235/245/255/265/275
3 Hang Clean 225
Thursday, April 18, 2013
Thursday 4/18/13
First day back to training.
Every 1:00 for 10:00
1 Snatch
135/145/155/165/175/185/195/205/215/225
Every 1:00 for 10:00
1Clean
185/195/205/215/225/235/245/255/265/275
For load:
3 Back Squat
275/315/365
Every 1:00 for 10:00
1 Snatch
135/145/155/165/175/185/195/205/215/225
Every 1:00 for 10:00
1Clean
185/195/205/215/225/235/245/255/265/275
For load:
3 Back Squat
275/315/365
Sunday, April 14, 2013
Sunday 4/14/13
Finishing up a 10 day series of Antibiotics. Trying to knockout a recurring sinus infection. It's been very disruptive to training and competing since the week leading up to Masters Nationals.
For load:
Bench Press:
5 x 225,245,265
Not timed:
Ring Muscle-ups
1-1-1-1-1-1-1-1-1-1
Not timed:
Bar Muscle-up
1-1-1-1-1
For load:
Bench Press:
5 x 225,245,265
Not timed:
Ring Muscle-ups
1-1-1-1-1-1-1-1-1-1
Not timed:
Bar Muscle-up
1-1-1-1-1
Sunday, April 7, 2013
Sunday 4/7/13
For load:
Every 1:00 for 10:00
1 Snatch
145/155/165/175/185/195/205/215/225/235
For total reps: (30Rx)
Every 1:00 for 10:00
Odd min: 3 Bar Muscle-ups
Even min: 3 Wt. Pull-ups 25lbs
For time: (7:02Rx)
15-12-9
Back Squat 225
Box Jump 24"
Every 1:00 for 10:00
1 Snatch
145/155/165/175/185/195/205/215/225/235
For total reps: (30Rx)
Every 1:00 for 10:00
Odd min: 3 Bar Muscle-ups
Even min: 3 Wt. Pull-ups 25lbs
For time: (7:02Rx)
15-12-9
Back Squat 225
Box Jump 24"
Friday, April 5, 2013
Friday 4/05/13
For load:
Every 1:00 for 10:00
1 Power Clean
185/195/205/215/225/235/245/255/265/275
For load:
Every 1:00 for 10:00
1 Weighted Pull-up
5/10/15/20/25/30/35/40/45/50
AMRAP 4:00 (76Rx)
15 Thrusters 100lbs
15 Chest to Bar Pull-ups
Every 1:00 for 10:00
1 Power Clean
185/195/205/215/225/235/245/255/265/275
For load:
Every 1:00 for 10:00
1 Weighted Pull-up
5/10/15/20/25/30/35/40/45/50
AMRAP 4:00 (76Rx)
15 Thrusters 100lbs
15 Chest to Bar Pull-ups
Wednesday, April 3, 2013
Wednesday 4/3/13
Morning Session
3 rounds:
5 Back Squat (to bench) 405lbs
(rest 2:00)
2 Jerks 275lbs
(rest 2:00)
3 rounds:
5 Bar Muscle-ups
(rest 2:00)
2 Bench Press 275lbs
(rest 2:00)
For time: (5:58Rx)
50 Double Unders
5 DBall Over the Shoulder 150lbs
40 Double Unders
4 DBall Over the Shoulder
30 Double Unders
3 DBall Over the Shoulder
20 Double Unders
2 DBall Over the Shoulder
10 Double Unders
1 DBall Over the Shoulder
Evening Session
Ring Muscle-up 1-1-1-1-1-2-2-2-2-2
Bar Muscle-up 2-2-2-2-2-1-1-1-1-1
Ring Muscl-up 1-1-1-1-1
3 rounds:
5 Back Squat (to bench) 405lbs
(rest 2:00)
2 Jerks 275lbs
(rest 2:00)
3 rounds:
5 Bar Muscle-ups
(rest 2:00)
2 Bench Press 275lbs
(rest 2:00)
For time: (5:58Rx)
50 Double Unders
5 DBall Over the Shoulder 150lbs
40 Double Unders
4 DBall Over the Shoulder
30 Double Unders
3 DBall Over the Shoulder
20 Double Unders
2 DBall Over the Shoulder
10 Double Unders
1 DBall Over the Shoulder
Evening Session
Ring Muscle-up 1-1-1-1-1-2-2-2-2-2
Bar Muscle-up 2-2-2-2-2-1-1-1-1-1
Ring Muscl-up 1-1-1-1-1
Monday, April 1, 2013
Monday 4/1/13
For load:
Every 1:00 for 10:00
1 Snatch
145/155/165/175/185/195/205/215/225/235
For load:
Every 1:00 for 10:00
1 Clean & Jerk
185/195/205/215/225/235/245/255/265/275
For load:
Every 1:00 for 10:00
1 Back Squat
225/45/265/285/305/325/345/365/385/405
AMRAP Unbroken
Butterfly Pull-up 30
(rest 1:00)
Handstand Pus-up15
(rest 1:00)
Toes to Bar15
Every 1:00 for 10:00
1 Snatch
145/155/165/175/185/195/205/215/225/235
For load:
Every 1:00 for 10:00
1 Clean & Jerk
185/195/205/215/225/235/245/255/265/275
For load:
Every 1:00 for 10:00
1 Back Squat
225/45/265/285/305/325/345/365/385/405
AMRAP Unbroken
Butterfly Pull-up 30
(rest 1:00)
Handstand Pus-up15
(rest 1:00)
Toes to Bar15
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