12-17-14

STRENGTH

6 Sets:

1 Clean + 1 Push Press + 1 Push Jerk/Split Jerk.
Work to a heavy set. May be power clean.

135/155/165/170/175/missed180FITNESS

4 Rounds:

10 Ground to Overhead 115#
10 Box Jumps (24″/20″)
20 Calories AD or Row

14:58

12-16-14

STRENGTH


A.) Back Squat 3 sets of 8 @ 77% of 5 Rep Max 140, 140, 140
B.) Max HS Hold 12-24

FITNESS

AMRAP 12:
30 Wall Balls
50 Double Unders

4 rds + 91 singles 20# ball

12-12-14

STRENGTH

Development & Enhancement:
3 Sets
A.) 20 Double KB Front Rack Walking Lunge Steps 16KG, 20KG, 20KG
B.) Arch Body Hold x 6/12/or 24 seconds 12-24 seconds


FITNESS

“Fran”

21-15-9
Thrusters
Pull Ups (Scale: Jumping Pull Ups)
RX
7:55

12-11-14

STRENGTH

Bench Press 4 sets of 5
135/155/165/165


FITNESS

Row 750 M
30 Push Ups
30 Plank Rows
Row 500
20 Push Ups
20 Plank Rows
Row 250M
10 Push Ups
10 Plank Rows

13:23 30LB DB for Rows

12-10-14

STRENGTH

6 Sets

1 Clean + 2 Push Press
Work to a heavy set

175LBS!!!


FITNESS

Sevens:
7 min AMRAP:
7 Ground to Overhead (power cleans)
7 Burpees

Rest 2 minutes

Repeat :)

118 reps total/95 LBS

12-9-14

STRENGTH


Performance:
3 sets of 8 Back Squat @ 77% of 5 RM
140x5,140x8,140x8

Competition:
Back Squat 3 sets of max unbroken reps at Strengthfest weight (do not exceed 30 reps total)

B.) Max Handstand Hold

FITNESS

60 Double Unders (120 Singles)
50 DB Front Squats
40 KB Swings (24kg/16kg)
30 Box Jumps (Step Down)
20 DB OH Sit Ups
10 Strict 45# Pull Ups (Scale: Body Weight/Tough Body Rows)

13:23

12-3-14

STRENGTH

6 Sets:

1 Clean + 3 Push Press.
Work to a heavy set.

165LBS

FITNESS

Airdyne Elizabeth
21-15-9:

Airdyne Calories
Power Clean
Ring Dip (modified)

(P: 135#/95#, C: 155#/105#)

11:44

12/2/14

STRENGTH


Enhancement, Peroformance & Competition:
A.) E&P: 3 x 8 @ 75% of 5RM,
135x8x3

B.) Max Handstand Hold
~30 sec


FITNESS

3 Rounds:

45 seconds Max Wall Balls
15 seconds Rest
45 seconds Max Ball Slams
15 seconds Rest
45 seconds Lateral Plyo Jumps
15 seconds Rest
45 seconds Toes to Bar or Ab Wheel
15 seconds Rest

14lb WB, 30lb SB, TTB, 16" box

230

12-1-14

STRENGTH


Enhancement:
A.) Deadlift 5 x5 - 135/165/195/195/195

B.) Strict Pull Ups 5 sets x Max BW
5/8/5/4

After each set: 5 Broad Jumps for max distance
Rest 3 minutes

Longest - 3" short of two mats

FITNESS

Three Couplets
7 minute time cap on each, for total time:

35LB DB

4 Rounds for Time: 10 DB Hang Power Cleans, 10 Burpees

4 Rounds for Time: 10 Dumbbell Thrusters, 10 Dumbbell Plank Row
(DNF 3 rounds only)

4 Rounds for Time: 10 Dumbbell Power Snatch from the Ground, 10 Single Arm DB Push Press

Time 19:41 - missed the time cap on second round and went 9:40 instead of 7:00 time cap. Real time was more like 17:00