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"

 

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

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

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

Saturday 3/30/13

For load:
Every 1:00 for 10:00
1 Snatch
135/145/155/165/175/185/195/205/215/225

For load:
Every 1:00 for 10:00
1 Clean
205/215/225/235/245/255/265/275/285/295

For load:
Every 1:00 for 10:00
2 Back Squat (to bench)
225/45/265/285/305/325/345/365/385/405

Not timed:
Bar Muscle-up
10-8-6-4-2

Thursday 3/28/13

For load:
Every 1:00 for 10:00
1 Snatch
135/145/155/165/175/185/195/205/215/225

For load:
Every 1:00 for 10:00
1 C&J 
185/195/205/215/225/235/245/255/265/275

For load:
Every 1:00 for 10:00
1 Back Squat
225/245/265/285/305/325/345/365/385/405

For time: (4:09Rx)
7-5-3
DBall Over the Shoulder 150
Bar Muscle-ups (unbroken)

Tuesday 3/26/13

For load:
Every 1:00 for 10:00
1 Snatch
135/145/155/165/175/185/195/205/215/225

For load:
Every 1:00 for 10:00
1 Power Clean
195/205/215/225/235/245/255/265/275/285

For load:
Every 1:00 for 10:00
1 Back Squat to Bench (accelerate off bench)
225/245/265/285/305/325/345/365/385/405

Not timed:
Bar Muscle-up
7-6-5-4-3-2-1