Sunday 9/30/12

"J.T."
For time: (12:42Rx)21-15-9
Handstand Push-ups
Ring Dips
Push-ups

For time: (7:47.9)
2000m Row

Friday 9/28/12

Clean & Jerk Ladder:
1 x 205,215,225,235,245,255,265
1 x 275,285,295,305,315,325x,325x,325x
Made all 3 Cleans at 325, just couldn't finish the Jerk.

Log Press: (First time)
1 x 115,155,205,245x,245x
Cleaned 245 twice, missed jerk.

Atlas Stone Over Shoulder:
1 x 145,175,217,280x,280x
Lapped 280 twice, missed getting it over shoulder

Wednesday 9/26/12

For load:
Hang Snatch 2 x 185(3/2) 195(2) 205(2) 215(2/2) 225(2/2)

For load:
Snatch (Touch and Go) 205(4)


For total Reps: (150Rx)
3 rounds:
:20 Ground to Overhead 135/95
:40 Rest

AMRAP 2:00
Bar Facing Burpee
(rest 2:00)

3 rounds:
:20 Power Clean 135/95
:40 Rest

AMRAP 2:00
Bar Facing Burpee
(rest 2:00)

3 rounds:
:20 Shoulder to Overhead 135/95
:40 Rest

AMRAP 2:00Bar Facing Burpee

Tuesday 9/25/12

For load:
Weighted Bar Dip 3 x 25,45,70,90,115,135,160lbs

For load:

Weighted Pull-up 3 x 10,20,30,40,50,60,70 1x80lbs

Every 1:00 for 20:00
5 Handstand Push-ups
7 Ring Dips (strict)

“Grace”
For time: (2:27Rx)
30 Clean & Jerk 135

Monday 9/24/12

Every 1:00 for 10:00
2 Hang power Clean + 2 Push Press (225,230,235,240,245,250,255,225,225,225)

“Lauriel”
For time: (13:59Rx)
23 Deadlift 155lbs
23 Handstand Push-ups
23 Back Squats
23 Burpees
23 Ground to Overhead

Saturday 9/22/12

Every 1:00 for 10:00

1 Snatch (175,185,195,205,215,225,235,245,255,265x,265x)

For load:
Snatch (Touch & Go) 225(2/3)

For load:
Power Clean (T&G) 225(10)

For load:
Front Squat  225(5) 275(5) 315(5)

Every 1:00 for 10:00
Odd Min: 2 Muscle-ups
Even Min: 4 Handstand Push-ups

Friday 9/21/12

Rest

Thursday 9/20/12

For load:
Clean 245(2) 275(2) 275(1) 295(1) 315(3) 315(2)
Clean Pull 365(2/5)
Back Squat 315(5) 365(5)

Every 1:00 for 10:00
5 Handstand Push-ups
(first 7 round 2strict/3kipping)

AMRAP Unbroken
Toes to Bar 25

Wednesday 9/19/12

For load:
Bar Dip 70(5) 90(5) 115(5) 135(2/5)

For load:
Neutral Grip Pull-up 25(5) 45(5) 70(3)

For time: (4:41Rx)
50 Ring Dip (strict)

For time: (4:41Rx)
50 Toes to Bar

For time: (132.9)
500m Row

Tuesday 9/18/12

Every 1:00 for 10:00
2 Power Clean + 2 Push Press (blocks)  225lbs

For load:
Clean Pull (blocks)  315(3/5)

Every 1:00 for 10:00

2 Front Squat (135,155,175,195,215,235,255,275,295,315)

Every 1:00 for 10:00
5 Handstand Push-ups
(Minute 1,3,5 strict)

AMRAP Unbroken:
25 Toe to Bar

Monday 9/17/12

Every 1:00 for 10:00
1 Snacth (155,175,185,195,205,215,225,Rest,235,245,255)

For load:
Snatch Pull 245(3/5)

For load:
Back Squat 315(5) 335(5)

"Power Elizabeth"
For time: (5:03Rx)
21-15-9
Power Clean 135
Ring Dips

Sunday 9/16/12

Rest

Saturday 9/15/12

8 rounds:
40yrd Prowler Push 180lbs
Rest 1:00

50:00 Stretch

“J.T.”
For time: (12:56Rx)
21-15-9
Handstand Push-up
Ring Dip
Push-up

Friday 9/14/12

Every 1:00 for 17:00
1 Clean & Jerk (175/185/195/205/215/225/235/245/255/265/rest/275/285/295/305/315/315)

For load:
Clean Pull 315(3) 335(3) 355(3)

For load:
Front Squat 225(5) 245(5) 265(5) 285(5)

Thursday 9/13/12

Rest

Wednesday 9/12/12

“Grace”
For time: (2:14Rx)

30 C&J 135

For time: (7:40Rx)

50 Double Unders
10 HSPU
40 Double Unders
8 HSPU
30 Double Unders
6 HSPU
20 Double Unders
4 HSPU
10 Double Unders
2 HSPU

Tuesday 9/11/12

Every 1:00 for 10:00

2 Power Clean + 2 Push Press (blocks) 205lbs straight across

Every 1:00 for 10:00

6 Ring Dips

Alt DB Curls  

10 x 25,30,35,40

Slow Pace Row (8:39)
2000m

Monday 9/10/12

Every 1:00 for 10:00
1 Snatch (135,145,155,165,175,185,195,205,215,225)

Every 1:00 for 10:00

2 Back Squat (135,155,175,195,215,235,255,275,295,315)

Every 1:00 for 10:00

5 Handstand Push-ups

AMARAP 1:30

Toes to Bar (33)

Sunday 9/9/12

Rest

Saturday 9/8/12

Olympic Lifting

Clean & Jerk 85(5/1)

Clean 100(7/1)

Jerk 100(10/1)


Gymnastics

Every 1:00 for 9:00
3 Handstand Push-ups (deficit)

Every 1:00 for 7:00
5 Ring Dips (strict)

15-12-9-6-3
Toes to Bar

Friday 9/7/12

Olympic Lifting

Muscle Snatch 60(3) 70(3) 80(3)

Power Snatch (blocks) 80(3/3) 85(3/2) 93(2/2)

Snatch (light position work)

For time: (7:39.4)
2000m Row

Thursday 9/6/12

Rest

Wednesday 9/5/12

For total load (4500lbs)
Every 1:00 for 10:00
2 Power Cleans 225

For time: (7:56.3)
2000m Row

Tuesday 9/4/12

For total load: (4500lbs)
Every 1:00 for 10:00
2 Push Press 225lbs

On blocks:
Jerk 275(3) 245(2/5)

"J.T."
For time: (16:38Rx)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

Monday 9/3/12

Ice Bath

Sunday 9/2/12

Rest

Saturday 9/1/12

East Valley Open II

Snatch 110, 116, 120x

C&J 140, 145, 150

Friday 8/31/12

Rest

Thursday 9/30/12

Olympic Lifting

Snatch 60(1) 70(1) 80(1)

Clean & Jerk 1(80) 1(90) 1(100)

Wednesday 8/29/12

Rest

Tuesday 8/28/12

Rest