9.11.12

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

20 min Alternating Minutes

1st- 5 Dead Lift TnG @ 295

2nd- 35 Double Unders

The deadliest were HEAVY!!

10 min rest

8 min EMOM (same weight as last week)

4 TnG Power Clean tough but manageable

                                             @ 185...felt heavy..lower back was gone.

+

5 min rest

+

5 rounds for time

10 HSPU to 8" Depth

10 Strict CTB Pull Ups

TIME- 13:43

This sucked and hit pretty much failure on pull-ups due to the mobility and not getting high enough. Had to repeat a few for misses...would love to test with just strict pull-ups not C2B. Crap time!

9.10.12

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 3, 2, 2, 1; rest 4 min

255,275,285,300

B. Squat Clean & Jerk- build to a tough double

225, felt crappy today on these...Think stress getting to me.

C. Squat Clean & Split Jerk w/ 80% above-  2 rep/min for 8 min

@180, felt ok

D. Single Arm Farmers walk w/ heaviest DB/KB- 45 sec/hand; 45 sec rest b/w arms x 4

With 75 pounds...

9.8.12

Saturday- MAP Multi 10/5 P.M. Mobility

10 minutes on; 3 off

200m run

5 T2B

10 KBS @ 53

Rounds- 7+100m run

250m row

10 GHD sit-ups

10 Pull-ups

Rounds- 4

15 Cal airdyne (did 1 min...computer broken)

15 sit-ups

10 Box jump with step down @ 24

Rounds- 6

9.7.12

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 8, 6, 4, 2; rest 3 min

135,145,155,165...OUCH!!

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min

145,155,165,145,160,170

C. Squat Snatch Cluster- TnG 2.2.2 x 5; rest 2 min (start @ 135)

This started good and went way down hill....not even sure how many sets I did...but all at 135

9.5.12

Wednesday- A.M. 60-90 sec Sprint + Tester P.M. Swim

A.M.

400m Run for time

Time: 1:17.. and the last 150 all out...AKA way to slow in the start...

1 min rest

For time:

21-15-9

KBS, 70lbs

Burpees

4:37...pretty much was a baby all day and rested to much...

P.M.

Swim 25m/min for 20 min

Time did not allow a PM session

9.4.12

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

20 min Alternating Minutes

1st- 5 Dead Lift TnG @ 275

2nd- 35 Double Unders

This felt a little heavy!

10 min rest

10 min EMOM

3 TnG Power Clean tough but manageable

Did @ 185...felt ok..not good at the TnG

+

5 min rest

+

5 rounds for time

10 Ring HSPU

3 Rope Climbs, 15ft

7:36

9.3.12

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 3, 3, 2, 2; rest 4 min

245,255,265,275....this tempo hurt!

B. Squat Clean & Jerk- build to a tough double

225, these felt a bit heavy today so stopped there..think I could have had 235+

C. Squat Clean & Split Jerk w/ 80% above-  1 rep/min for 10 min

@180, these felt good and fast

D. Single Arm Farmers walk w/ heaviest DB/KB- 45 sec/hand; 45 sec rest b/w arms x 4

all with a 75pd DB...like this!