9 Mar 2013

4x

40 SDLHP @ 45lbs
25 Med Ball Cleans

08 Mar 2013

5x2 Bench Press
135lbs
135lbs
135lbs
155lbs
155lbs
160lbs (x5)

5-5-3-3-3-1-1 Back Squats*

(No Squat Rack/Spotter)

*Subbed 100 Back Squats @ 45lbs

07 Mar 2013

Repeat until form/pace deteriorates, rest 2 minutes between rounds

Run 400m

1. 2:20

2. 2:03

3. 1:53

4. 1:52

5. 1:42

6. 1:50

7. 1:40

8. 1:54

6 Mar 2013

10x Front Squats @ 135lbs

5x

5DB Snatch @ 35lbs
5 One legged Squats
50 Jump Ropes

9:09

05 Mar 2013

Every minute for 14 minutes
2 Snatch (95lbs)
3 OVHS (95lbs)

Repeat until form/pace deteriorates, rest 2 minutes between rounds
1km Run
1. 5:19
2. 5:19
3. 5:19
4. 5:28

04 Mar 2013

10x3 Power Clean on 45 Sec @ 115 lbs

AMRAP 8 Minutes
3 P/C @ 115 lbs
6 Push Press @ 35 lbs DB's
9 Push Ups

7 Rounds

3 Mar 2013

Run 3M
100 Burpees
100 Pull Ups
100 Squats
100 Sit Ups
Run 3M

01 Mar 2013

Snatch (45, 95, 115, 105(x4))

Run 1M (7:23)
Round out remaining 10 minutes by practicing Handstand Walks

27 Feb 2013

Clean 1 RM (185lbs)

AMRAP 8 minutes
5x Power Clean @ 125lbs
25 Jump Ropes

8 rounds + 19 Jump Ropes

26 Feb 2013

3x (10:58)
400m Run
15 Deadlift @ 155lbs
12 HSPU