Monday 4/29/13

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

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

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

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

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

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

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

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

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