Fatty Bom Bom

14 December 2011

devastator4 — Wed, 14 Dec 2011 10:34:15 +0000

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

300#

DAM PAIN

12-13 December 2011

devastator4 — Tue, 13 Dec 2011 05:14:58 +0000

^{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

devastator4 — Fri, 09 Dec 2011 20:02:00 +0000

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

devastator4 — Thu, 08 Dec 2011 09:45:46 +0000

Prowler 50m x 6

5 plates:

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

06 December 2011 0700

devastator4 — Tue, 06 Dec 2011 09:17:22 +0000

Box Squat

50% x 2 x 12

190#

Then

Alternating Tabata (V)

Pull Up

Double Under

196 RXD

05 December 2011 0700

devastator4 — Mon, 05 Dec 2011 13:48:09 +0000

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

devastator4 — Fri, 02 Dec 2011 14:33:30 +0000

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

devastator4 — Wed, 23 Nov 2011 04:57:48 +0000

DeadLift

60% x 2 x 10

190# with blue band

Then

50 Thruster 140# / 100#

On The Minute 5 Burpees

23 Reps RXD

21November 2011 0700

devastator4 — Mon, 21 Nov 2011 03:19:29 +0000

Snatch (Heavy Singles)

1-1-1-1-1

146F/146/150.4/154.8/157F

Then

21, 15, 9

OverHead Squat 120# / 80#

Toes To Bar

15:30min RXD

16 November 2011 0700

devastator4 — Wed, 16 Nov 2011 03:20:11 +0000

Power Snatch

80% x 1 x 10

131#x3
120#X7
Somehow my 2nd pull is really slow now need to work on it.

Then

230m x 5

40/42/44/46/48