8/28

Tues: 8/28
Push Jerk 5x5; rest 2 min
** 115, 125, 130, 135 (3 reps), 135 (2 reps)

I felt really weak today. I should have gotten 135. I don't know what happs.
+
for time (make this hurt!)
250m row
15 kb swings #53
25 burpees
15 kb swings
250m row

** 4:58

8/27

Mon: 8/27
Back squat 6. 1. 6. 1. 6 @ 61x1

**115, 135, 125, 155, 135.

Hang Snatch Pulls into squat 5x5; rest 2 min

With 45 lbs
+
AMRAP in 12 min
3 ring dips
10 wall balls
20 double unders


** 10 round + 3 wall balls.

8/24

Push Press 10. 2. 10. 2. 10 @ 61x1; rest 2 min

** 75, 95, 80, 100, 85
+
7 individual rounds for time
10 cals on airdyne
15 ghd sit ups
1 muscle up

1:08, 110, 113, 128, 143, 137, 204

Wow this was painful. Went down hill fast, but didn't fail one muscle up attempt!!

8/23

Thur: 8/23
5x5 Hang Squat snatch; rest 2 min
65, 75, 85, 90, 90
+
10, 9 8 7 6 5 4 3 2 1
Power cleans (95)
Box jumps (24)

*** 6:13

8/21

Tues: 8/21
Bench Press 10. 2. 10. 2. 10 (no tempo); rest 2 min

**80, 105, 85, 110, 90

Reverse fly's 10-12 x3; rest 2 min

**10lbs.
+
4x400m sprint
rest 2 min

**1:09, 1:15, 1:18, 1:17

8/20

Mon: 8/20
Back Squat 10.2.10.2.10 @61x1; rest 2 min
** 85, 115, 105, 135, 115, 145

I remember last time I did 1 rep @ 145 I thought I was goin to fail and today I did 2!!!

Snatch Balance 5x5 (don't jump)
** 65.
It was hard not to jump. But Good practice.


+
"Donkey Kong"
21-15-9
Burpees
Kb Swings #35
Box Jumps 20"

***6:35 Oops. I accidentally used a 44 lb KB and a 24" box.

8/19

A. Deadlift 10.2.10.2.10 @61x1
** 165, 185, 170, 195, 180

B1. Eccentric only pull ups (7 sec eccentric) 3 repsx5; rest 90 sec
B2. Strict press 10 repsx5;
Rest 90 sec

Round 1- 75lbs
R 2- 8 @ 75lbs
R 3-5 65lbs

8/17

Friday:
Single arm DB bench press 10 reps; rest 1 min bw arms (**35 lbs)
x3
Cuban presses 8-10 x3; rest 2:00 **(35 lb bar)
+
5 Rounds:
15 Toes to bar
2 Rope climbs

**14:11

8/16

Thursday:
1, 1, 1 Squat Snatch; rest 3:00
95, 105, 105(fail)

20 Squat Snatches for time @ 77%
-3:13 @ 80 lbs

8/14

Split Jerk 5x3; rest 2:00
130, 135, 140, 140, 145 

With a 3 min clock
Run 400m
Amrap box jumps 24"
rest 3 min; x3

# of box jumps/round- 36, 36, 36 

8/13

Monday:
1.25 Squats 5.3.1. 5.3.1; rest 2:00

125, 135, 145, 135, 145, 155
+
"Jackie"
1000m Row
50 Thrusters #45
30 Pull ups
=9:15