Tuesday October 14, 2014

a) 6x3 overhead squat (medium-heavy)
  **from floor --> power clean to jerk (overhead squat with jerk grip)
b) snatch efficiency work
     3 tng @ 50% every :45 x 4 sets (0:00-3:00)
     2 tng @ 65% every :45 x 4 sets (3:00-6:00)
     1 rep @ 70% every :30 x 10 reps (6:00-11:00)
c) 3 rounds
      21 wall balls 25#
      15 box jump overs 24"
       9  chest to bar pull ups
d) 3x15 deficit push ups
    3x10 weighted ghd sit up

Friday October 10th, 2014

30:00 swim @ comfortable pace

Thursday October 9th, 2014

3-part conditioning courtesy of Pat Sherwood

1) start @ 0:00
     80 wall ball shots 20#
     60 push ups
     40 alternating pistols
     20 overhead squats 155#

2) start @ 20:00
     2 rounds
     25 deadlifts 245#
     35 ghd sit ups
     75' handstand walk

3) start @ 40:00
     4 rounds
     15 bench press 135#
     15 calorie row
     60 double unders

Wednesday October 8th, 2014

a) 6x2 pause back squats (:04 in the bottom)
   (rest as needed)
b) conditioning
     1) start @ 0:00
           .25 airdyne
            5 muscle ups
     2) start @ 3:00
           9-7-5-3-1 power snatch 115#
           4-3-2-1 muscle ups
     3) start @ 8:00
           10 muscle ups
           25 burpee over box 24"
           10 muscle ups
     4) start @ 15:00
           9-7-5-3-1 hang squat clean 115#
           4-3-2-1 muscle ups
     5) start @ 20:00
           .25 airdyne
            5 muscle ups
c) 3x5 weighted push up
    3x5 weighted strict pull up

Tuesday October 7th, 2014

a1) 3x3 push press
a2) 3x1 3-position pause clean pull
b) 6x1 hi-hang clean and jerk
c) 3 rounds
     30 second l-sit hold
     20 pull ups
     10 thrusters 135/95
d) 20-16-12-8-4 (for quality)
     GHD sit ups
      push ups (hands on dumbbells)

Thursday October 2nd, 2014

a) 5x2 back squat (HEAVY) (rest as needed)
b1) start @ 0:00
      3 rounds
       500m row
       21 push press 115#
       12 burpee over rower
b2) start @ 20:00
      7 rounds
       7 dumbbell thrusters 45#
       1 rope climb
b3) start @ 40:00
      5 rounds
       10 strict handstand push ups
       20 ghd sit ups

Wednesday October 1st, 2014

2k row
"Linda"
   10-9-8-7-6-5-4-3-2-1
    1.5x bodyweight deadlift
    1.0x bodyweight bench
    .75x bodyweight squat clean
2k row