Monday 10/31/16

Snatch 
3x1 (176)
3x1 (198)

Clean + Jerk 
3(1+1) (242)

 

Wednesday 10/26/16

Snatch 
1x2 (198) 
1x1 (198)
1x2 (209)
1x1 (209)
2x1 (220)
1x1 (231)
1x1 (242) 

Snatch Pull
1x3 (264)
1x3 (275)
1x3 (286)

Back Squat 
1x3 (308)
1x3 (330)
1x3 (352)

Front Rack Holds
3x :10 (352) 

Saturday 10/22/16

Dawn of The Deadlift Competition 

Clean Complex
5 Burpees + 2 Deadlifts + 1 Hang Clean + 1 Jerk (315) 

AMRAP 5:00 (68 reps)
50 Cal on Ski Erg
Step-ups 50lbs
(share work with a partner) 

AMRAP 10:00 (201 reps)
6 Pull-ups (hang from bar during partner's set) 
6 Thrusters 95lbs (hold bar overhead during partner's set)
6 Pull-ups 
9 Thrusters
6 Pull-ups 
12 Thrusters
9 Pull-ups 
15 Thrusters 
9 Pull-ups 
18 Thrusters 
9 Pull-ups 

5th Place Finish

Wednesday 10/19/16

Snatch 
1x1 (225)
1x1 (235)
1x1 (245)
1x1 (255)
2x2 (225)

Snatch Pull
3x3 (275)

Snatch Push Press
1x3 (225)
2x3 (245)


For time: (11:18)
6-9-12-15-18
Calorie Row
Thruster 95lbs

 

Saturday 10/15/16

Back Squat 
1x1 (308)
1x1 (374)
1x1 (419)
1x1 (440)

Clean Deadlift + Hang Clean + Jerk
1+1+1 (225)
1+1+1 (245)
3(1+1+1) (265) 

Hang Clean (AK)
2x3 (225)

For total reps: (56/56)
Min 1: 2 Thrusters 95lbs
Min 2: 2 Pull-ups 
Min 3: 4 Thrusters 95lbs
Min 4: 4 Pull-ups 
Min 5: 6 Thrusters 95lbs
Min 6: 6 Pull-ups  
Min 7: 8 Thrusters 95lbs
Min 8: 8 Pull-ups  
Min 9: 10 Thrusters 95lbs
Min 10: 10 Pull-ups  
Min 11: 12 Thrusters 95lbs
Min 12: 12 Pull-ups 
Min 13: 14 Thrusters 95lbs
Min 14: 14 Pull-ups

Wednesday 10/12/16

Snatch 
1x2 (198)
3x2 (220)
1x1 (231)
1x1 (242)

Clean & Jerk 
1x1 (264)
1x1 (286)
1x1 (308)

Back Squat 
2x3 (405)

Bench Press

2x5 (275)

10 Strict Pull-ups
5 Bar Muscle-ups
10 Strict Pull-ups 
5 Bar Muscle-ups 
20 Butterfly Pull-ups  

 

Monday 10/10/16

5 rounds:
5 Bench Press (225)
10 Strict Pull-ups 
(rest 1:00)

15-12-9
Handstand Push-ups 
Seated Row (135)
(rest :45)

2 rounds:
20 Face Pulls (25)
20 Plate Raises (35)
(rest :30)

Sit-ups 
80