6/30/13

otm 14:00
even 5 40" box jumps
odd 10 ring pushup

After the otm work I intended to do a 20 minute amrap of 400m run 21 kb swings (2pd) 12 pullups.  It turned into me just finishing 3 rounds.  It was pretty hot outside today (mid 90s).  The humidity was probably only 50%, which is actually favorable during this time of year around here.  I finished 3 rounds in 12:25.

6/29/13

deadlift + hang clean from 2" off the floor 1+1 x8
135-185-225-245-255-265-275-285-290F

Pause front squat (2 sec)
2x4
295-295-295-295

GHR
8x3

6/27/13

Snatch pull + snatch pull from knee + snatch from knee
125-145-155-165-165-165-165

pause back sq (2 sec)
3x4
315-315-315-315

Sn 1st pull 2x6
235 all sets

6/26/13

OTM   12:00
evens  3 bar muscle ups
odds   10 GHD situps

A1 2.2.2 x3 muscle up clusters rest 2:00
A2 10.10.10x3 wall ball clusters #30 ball rest 2:00
rest :20 between cluster sets

ten rounds rowing
:30  85%
:30  50%

6/25/13

PowerSnatch + Hang Power snatch
135-155-165-175-165-165-165-165

Power Clean + Push Press
165-195-225-245-255-265-275-280(failed push press)

Bent over row 5x4
165-165-165-165

OTM 21:00 (7 sets of each)
1. 3 weighted strict pullups #35
2.  200m run
3.  3 deficit HSPU strict (parallettes w/ 2 #15s and 1 ab mat)

fat

6/23/13

Front squat
2x3
305-315-325

Press 4,3,2,1
135, 155, 175, 185


@ 85% ladder down non-false grip, ladder up false grip
5 muscle ups
50 double unders
4 mu
40 du
3 mu
30 du
2 mu
10 double unders
1 muscle ups
10 double unders
2 mu
20 du
3 mu
30 du
4 mu
40 du
5 mu 

6/22/13

Back Squat @85% 1x3
#365 for all three singles

Snatch work to a heavy single
heavy singles 165,175,185,195,205,215 failed a second attempt at 215

Clean and jerk
3+2x2 #215
2+2x2 #245
#265
#275
#285
#295Failed Jerk
#305F