4-30-13 Tuesday

Wrist is a 7-8. Rt shoulder / bicep tendon origin tender.

30th:

A. Snatch - build to a max Squat Snatch off high blocks  = 190   Missed 195 twice.

B. PS x 1/OHS x 3 - build to a tough triple                       = 175   Missed 185

+

for time:

10 squat snatch - 135#

30 T2B

10 squat snatch - 135#

20 T2B

10 squat snatch - 135#

10 T2B

 

9:06
Wrist bothering some

rest 15 min

Death by burpees - add 2 reps /minute to max burpees in a minute...i.e. 2,4,6,8...

 

Made it to 10 min (20 burpees)

4-29-13 MONDAY

A. Squat Clean and Jerk - build to a max

 

PR 270

 

B. Jerk off blocks - build to a max

 

270

 

 

C. 30 reps for time - CJ - 155# - PC and OH

 

2:42

 

Lt wrist is irritated today after this.

Sunday 4/28/13 REST and TRAVEL day

Saturday 4-27-13

Saturday - MN
EMOM - 12 min odd - PS - 135# x 3 TnG even - 3 MU's unbroken
EMOM - 12 min odd - DL - 225# x 6 TnG even - 3 MU's unbroken
EMOM - 12 min odd - 15 wall balls unbroken even - row 100 m @ 95%

Went as planned. Good workout for traveling stress.

Friday - MN 5/26/13

A. Hang Power Clean - build to tough single = 245

B. PC EMOM - 185 X 3 X 10

C. FOR TIME.
20 DB THRUSTERS 35#/H
30 T2B
15 DB TH 45#h
30 T2B
10 DB TH 110#
30 T2B

8:57

4-24-13 WED

Wed:

solid aerobic warm up - 20 min minimum - run practice, AD work, DU's, rowing...

+

for time @ 97%:

1K row

 

3:28.9

rest 15 min

3 rds for time @ max effort:

20 burpees - jump to touch 8" above max reach

35 DU's

 

5:12

rest 15 min

3 min for cals @ 97%:

AirDyne

120 cal

Tuesday 4/23/13

Tues:

run accels - 30-50 m flying start @ 80-90%

walk rest x 5

+

hurdle hops, work on bounding - few reps at a time

rest walk back x 3

+

A. Max Squat Snatch     205 PR

rest 2 min

B. 90% part A - amrap in 8 min squat snatch    Only 13 reps @ 185#

rest 5 min

C. 20 rope ascents for time - 20'                         9:27