14 December 2011

Squat with reverse blue bands 2 x 10 with 60s rest in between

300#

DAM PAIN

12-13 December 2011

^{Snatch Balance}

^1-1-1-1-1

 ^{PR-ed at 190#}

^Then

 

^{10Mins AMRAP (V)}

^{7 OHS 120# / 80#}

^{21 DU}

4Rounds + 5 OHS RXD

 

Box Squat

55% x 2 x 12

 210#

Then

 

12Mins AMRAP (G)

3 MU

5 HSPU
20 Steps Walking Lunge

3 Rounds + 9 WL (SMU, 45# + abmat)

10 December 2011 1900

OverHead Squat

1-1-1-1-1

 160/171/182(PR)/190(PR)/201(PR)

Then

 

12mins AMRAP (G)

2 MU

4 HSPU
8 KBS 2 Pood / 1.5 Pood

3 Rounds + 3 HPSU (SMU, 45# plate + abmat)

7 December 2011 0700

Prowler 50m x 6

5 plates:

Good Side: 15/16/27
Bad Side: 18/28/114

06 December 2011 0700

Box Squat

50% x 2 x 12

 190#

Then

 

Alternating Tabata (V)

Pull Up

Double Under

196 RXD

05 December 2011 0700

Power Clean & Jerk (Heavy Singles)

 

1-1-1-1-1

185/185/194/201.5(PR)

Then

 

12, 9, 6, 3 Thruster 140# / 100#

3, 6, 9, 12 Toes To Bar

3 Rounds + 4 TTB RXD

2 December 2011 1900

Front Squat

 

x 3 x 5

 190/190/201/210/221

Then

 

12Mins AMRAP (G)

3 Power Clean (BodyWeight)

6 HSPU

12 Squat

3rounds + 1 Power Clean (195.5#, 45# plate + abmat)

23 Novemeber 2011 0700

 

DeadLift

60% x 2 x 10

 190# with blue band

Then

 

50 Thruster 140# / 100#

On The Minute 5 Burpees

23 Reps RXD