Working out the soreness from the first workout back.
For load:
2 Power Clean (12") + 2 Push Press
187/198/209/220/231
For load:
2 Back Squats
264/286/308/330/352/308/264
Wednesday, May 29, 2013
Monday, May 27, 2013
Monday 5/27/13
Sunday, May 19, 2013
Saturday 5/18/13
Clinic and Training at Bear Flag CrossFit
For load:
2 Power Clean + 2 Push Press
235/235/235/235/235
For load:
3 Snatch Pull
285/285/285
For load:
3 Back Squat
335/335/335
For load:
2 Power Clean + 2 Push Press
235/235/235/235/235
For load:
3 Snatch Pull
285/285/285
For load:
3 Back Squat
335/335/335
Thursday 5/16/13
Training at Coach Burgener's House
For load:
1 Snatch
220/231/242/253/264x
For load:
1 Clean & Jerk
264/286/308
For load:
1 Clean
330/332/332
For load:
1 Snatch
220/231/242/253/264x
For load:
1 Clean & Jerk
264/286/308
For load:
1 Clean
330/332/332
Monday, May 13, 2013
Monday 5/13/13
For load:
2 Power Snatch (12" block)
165/165/175/175/175
For load:
2 Power Clean (12" block)
225/225/225/225/225
For load:
3 Push Press
225/225/225
For load:
3 Back Squat
315/315/315
2 Power Snatch (12" block)
165/165/175/175/175
For load:
2 Power Clean (12" block)
225/225/225/225/225
For load:
3 Push Press
225/225/225
For load:
3 Back Squat
315/315/315
Saturday, May 11, 2013
Saturday 4/11/13
Every 1:00 for 19:00
1 Clean & Jerk
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275/285/295/305/315
For load:
4 Clean Pull
315/315/315/315
For load:
4 Front Squat
245/245/245/245
1 Clean & Jerk
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275/285/295/305/315
For load:
4 Clean Pull
315/315/315/315
For load:
4 Front Squat
245/245/245/245
Thursday, May 9, 2013
Thursday 5/9/13
For load:
1 Power Snatch + 1 Snatch (16" Blocks)
175/185/195/205/215/225
For load:
3x1 Snatch (16" Block) 225
2x1 Snatch (12" Block) 225
1x1 Snatch (8" Block) 225
1x1 Snatch (4" Block) 225
1x1 Snatch 225
1x1 Snatch (4" Block) 225
1x1 Snatch (8" Block) 225
1x1 Snatch (12" Block) 225
1x1 Snatch (16" Block) 225
For load:
4 Back Squat
295/295/295/295
1 Power Snatch + 1 Snatch (16" Blocks)
175/185/195/205/215/225
For load:
3x1 Snatch (16" Block) 225
2x1 Snatch (12" Block) 225
1x1 Snatch (8" Block) 225
1x1 Snatch (4" Block) 225
1x1 Snatch 225
1x1 Snatch (4" Block) 225
1x1 Snatch (8" Block) 225
1x1 Snatch (12" Block) 225
1x1 Snatch (16" Block) 225
For load:
4 Back Squat
295/295/295/295
Wednesday, May 8, 2013
Wednesday 5/8/13
For load:
1 Power Clean + 1 Clean (from blocks above knee)
245/255/265/275/285/295/295
For load:
4 Clean Pull
315/315/315/315
For load:
4 Front Squat:
245/245/245/245
1 Power Clean + 1 Clean (from blocks above knee)
245/255/265/275/285/295/295
For load:
4 Clean Pull
315/315/315/315
For load:
4 Front Squat:
245/245/245/245
Monday, May 6, 2013
Monday 5/6/13
For load:
2 Snatch
205/215/225/235/245
For load:
4 Snatch Pull
275/275/275/275
For load:
4 Back Squat
275/275/275/275
2 Snatch
205/215/225/235/245
For load:
4 Snatch Pull
275/275/275/275
For load:
4 Back Squat
275/275/275/275
Sunday, May 5, 2013
Sunday 5/5/13
Every 1:00 for 20:00
1 Power Clean
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275/285/295/305/315/325x
Every 1:00 for 15:00
1 Clean
155/165/175/185/195/205/215/225/235/245
255/265/275/285/295
Every 1:00 for 15:00
1 Push Press
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275
1 Power Clean
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275/285/295/305/315/325x
Every 1:00 for 15:00
1 Clean
155/165/175/185/195/205/215/225/235/245
255/265/275/285/295
Every 1:00 for 15:00
1 Push Press
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275
Friday, May 3, 2013
Friday 5/3/13
Every 1:00 for 10:00
1 Snatch
135/145/155/165/175/185/195/205/215/225
Every 1:00 for 15:00
1 Clean & Jerk
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275
For load:
3 Front Squat
275/275/275
1 Snatch
135/145/155/165/175/185/195/205/215/225
Every 1:00 for 15:00
1 Clean & Jerk
135/145/155/165/175/185/195/205/215/225
235/245/255/265/275
For load:
3 Front Squat
275/275/275
Wednesday, May 1, 2013
Wednesday 5/1/13
Every 1:00 for 10:00
1 Snatch
155/165/175/185/195/205/215/225/235/245
For load:
Hang Snatch: (1 bellow knees/1 above knees)
135/145/155/165/175
For load:
3 Snatch Pull
275/275/275
Every 1:00 for 25:00
1 Front Squat
145/155/165/175/185/195/205/215/225/235
245/255/265/275/285/295/305/315/325/335
345/355/365/375
1 Snatch
155/165/175/185/195/205/215/225/235/245
For load:
Hang Snatch: (1 bellow knees/1 above knees)
135/145/155/165/175
For load:
3 Snatch Pull
275/275/275
Every 1:00 for 25:00
1 Front Squat
145/155/165/175/185/195/205/215/225/235
245/255/265/275/285/295/305/315/325/335
345/355/365/375
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