121207 Friday

Strength
1) Every 45sec for 7:30 2 deadliest @80%
2) Bench Press  1x8@80%, 1x5@90%, 2x3@95%, 3x2@100% of 1116

Conditioning
90m shuttle run (15m turns)
15 CTB PU
60m sh run
15 push press 75#
30m shuttle run
rest 1:1

Notes:
1) 220#  these were tough!
2) 115#x8, 125#x5, 130#x3 x3, 135#x2 x2 x2

2:40, 2:79, 2:57, 3:07
Had to break up the CTB way to much. Just couldn't keep a good enough grip to get another good kip. Got all push press unbroken. Had to pause in the rack position a few times. Runs got slow.

121205 Wednesday

BB Gymnastics
1) Every 30 sec for 5min 1 Power Snatch @75%
2) Every 30 sec for 5min 1 Power Clean @75%

Strength
1a) 4x3 3-stop snatch pull; rest 45sec
1b) 4x5 hang clean high pull; rest 45sec
1c) 4x5 split press; rest 45sec

Conditioning
4x500m row; rest 2:1  30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set

Notes:
1) 90#
2) 125#  both felt pretty good

1a) 140# this was tough; had to really focus on keeping my butt down
1b) 110#  This still is just awkward to me.
1c) 80#  This was tough, but I got through them all.

1:57, 1:57, 1:57, 1:56
Only rested 1:1 between row 1 & 2 by accident.

121204 Tuesday

BB
1) 7x1 3-position snatch rest 60sec
2) 7x1  3-position clean + 1 push jerk

1) Back Squat 1x8@70%  1x5@85%  1x3@85%   3x2@90%
2) Front Squat 7x2 @70%  rest 40sec

Conditioning
8min AMRAP
8 ring dips
16 KB 53#

Notes:
1) 1 set at 95# 7 sets of 90#   90# felt solid
2) 115#  This is much less weight than last week, but I just didn't have it in my legs or back to go any higher

1) 135#x8, 150#x5, 160#x3, 170# 3x2  felt good
2) 115#  These were a little tough.

5+3 ring dips
4/4, 16
2/2/2/2, 16
2/2/2/2, 10/6
2/2/1/1/1/1, 10/6
1/1/1/1/1/1/1/1, 16
1/1/1

Sunday, Dec 2, 2012

20 wall ball 14#
20 situp
20 pushups
20 DU
20 pullups
20 OHS 65#
20 KB 35#
20 Push Press 65#
20 Ring Dip (red band)
20 SDHP 65#
20 burpee
20 Back Squat 95#
20 GHD (sub situps)
20 walking lunges
20 deadlift 95#

Time: 21:something

121201 Saturday

1) 3 attempts 1RM Snatch
2) 3 attempts 1RM clean and jerk
+
100ft farmers carry w/2 45# bars
40 HSPU
100ft farmers carry
30 HSPU
100ft farmers carry
20 HSPU

Notes:
1) attempt 1: 105#  landed too wide to get into a full depth squat
attempt 2 & 3 110# failed both. on the second attempt I got the bar above my head but couldn't get under it.
2) attempt #1 145# ugly    attempt #2  150#  not pretty, but better     attempt #3 160# went too big and failed
+
12:40
Farmer carries went ok. It was hard to keep the bars level. Broke 40 up into 20/10/5/5. Broke 30 into 10/5/5/5/5. Broke 20 into 5/5/5/4/1. So mad that my only fail was on my last rep.

121130 Friday

1) 2 Deadlifts every 45sec for 7:30 @75%
2) Bench Press 1x5 @85% 1x3@ 90%  1x3 @95%  2x3 @100% of 121117
+
EMOM for 10min
Even minutes 3 clean & jerk
Odd minutes 15 burpees

Notes:
1) 205#  Went ok.
2) 110#x5, 115x3, 125x3, 130x3, 130x3  Felt solid
+
125#
These were supposed to be squat cleans, but after the first round I didn't have it in my quads to squat. I power cleaned the rest of the time. I ran out of time around the 3rd round. This was so much tougher than I thought it was going to be. It took my 11:24 to finish. My first set of burpees took 31sec. Second set took 50sec. After that they were at a snails pace.

121128 Wednesday

BB Gymnastics
1) Every 45sec for 5min:
1 Power Snatch + 1 Hang Snatch @ 70%
2) Every 45sec for 5 min:
1 Power clean + 1 Hang Clean @ 70%

Strength
1a) 4x3 3stop snatch pulls; rest 45sec
1b) 4x5 Hang clean high pulls (heavy) rest 45sec
1c) 4x5 split press

Conditioning
15 power cleans 95#
50 DU
15 burpees
50 DU
12 power cleans
50 DU
12 burpees
50 DU
9 power cleans
50 DU
9 burpees

Notes:
1) 85#  Had some balance issues, but went well
2) 115#  This felt a lot heavier than it should have.

1a) 135#   Felt solid
1b) 110#  This was a very awkward movement coming from the hang.
1c) 75#  The 5th rep was tough every set

10:00
First set of 15 cleans UB, set of 12 4/4/4, set of 9 3/3/3
burpees were way too slow
Tripped up more than I'd like on the DU. Forearms were smoked