9/30/14

A) 1 RM jerk - 200#  (PR)
B) straight leg lower 4x12

conditioning...3 rounds:
10 GTO 135#
12 over the bar burpees
15 kb swings

11:49

9/29

back squat 3-5x4 225(5),245(3),225(5),225(5)
Max reps c2b chin ups x4 - 12,7,7,5

conditioning
run 400m
30 wall ball
15 t2b
rest 4 minutes
x2
4:36/5:15 - total 13:51 (includes rest)

09/26/14

romanian deadlift 6-8 @ 30x1 x4
135,155,175,200

bench 6-8 @ 20x1 x4
135,165,175x7,175x6

cond:
AMRAP 6 minutes
10 renegade row
20 db walking lunges
4+18 lunges
weights varied 25,30,35 (only used 35 once)

09/23

a1)  BB rear foot elevated (20") split squat 6-8 each leg  (45#,65#,65#)
a2) palloff hold 30s each arm

Conditioning - 3 rounds
8 135# gto
400m run
time 11:06

9/22

deadlift 3-4 x 4
275,295,325,335

rings dips  8-10 @ 20x1
3 rds @ 10


conditioning 3 rds:
25 53# kb swings
15 c2b pull ups
8:43

2 no reps on ctb last round

9/19

3 times through, 45seconds rest b/t
back squat 10 @ 30X0
135,155,145

db row 10@ 2111
40,45,50

heavy kb swings 10
70#

conditioning:
4 rounds of 3 minute sprints
5 pull ups
10 push ups
15 squats

start each round where you left off

11 rounds + 5 squats

totals: pull ups 60, push ups 120, squats 170

9/18

push press 5x5
135,145,155,150,155

srtaight leg lowers 10 @ 3111x5
done

for time:
10 225# dl
25 20# wallball
8 225# dl
20 20#wb
6 225# dl
15 20# wb

time4:25

9/16/2014

5x 
a1) power clean 1.1.1 (10 seconds b/t each)
a2) hollow hold - 20 seconds

155,165,175,155
just did 4 rounds.  175 was sloppy (legs spread too far out) so I dropped to 155.

conditioning:
AMRAP 4 minutes (4 rounds + 7 pull ups)
10 70# kb swings
10 pull ups
rest 4 minutes
AMRAP(4 rounds + 2 box jumps)
10 24" box jumps
10 HR push ups


at home in the evening, I did "Green Sally Up" squats with 75#

9/9

full snatch then hang snatch 1+1
65,75,95,115
2x 125 power snatch then OHS then hang power snatch then OHS

cond:
5 rds for time
10 95# hang power snatch
30 double unders

9:12
I did 14 snatches at 95#, then dropped to 75# for rest.  focused on getting the bar overhead and locked out without having to press. 

Sept 8, 2014

4x w/ 90 sec rest b/t

A1) Bench press 4-6 @ 20X1
165x6, 185x5, 175x6, 185x2 165x2

A2) Strict Pull up - max reps
14 palms down, 7 left up, 7 right up, 4 both up

Cond -5 rounds for time:
10 HR push ups
20 53# kb swing
200m run
time:11:53

9/5

Deadlift 5x275, 5x305, 5x325

Wall walk 3x4

Conditioning 10:34
660m run
25 hr push ups
50 squat
25 hr push ups
660m run

9/4

GTO x1
135,155,175,185,205f,195

EMOM: 5db GTO then AMRAP double undies

Used 30 and 50 db.  50 first 2 RDS then 50 at least 2x each rd.

43 d/u 1st rd and 19 last round. Most were 10-15.