7/31/12

Hang cleans
160x3
170x2x3

Rack Jerk
160x2x2
170x2x3

GM
170x5
185x5
205x5
225x5
235x5

7/28/2012

Squat
up to
335x3

Clean Pulls
200x3x2
210x2

Weighted Situps
1x15

7/24/12

Cleans from floor
160x3x2
170x3x2

Rack Jerks
160x3x3
170x3x3

GM's
200x5x3

Weighted Situps
1x10
1x15

7/21/12

High Hang Clean And Jerk
Up to 200x1

Pullups
3,2

RDL
135x10
155x10
175x10

7/17/2012 Workout

Hang Snatch
Worked up to 150x1

Front Squat
135x1
155x1
175x1
185x1
205x2

Arc Trainer
1000m

7/13/2012 workout

DE Cleans
85x1x6

Squats ATG
135x3
185x3
225x3
275x3
315x3

Gm's
135x50

7/11/2012 workout

Run 6:00 of 100m sprints on 0:30, rest 3:00
, 4:00 of 100m sprints on 0:30, rest 2:00, 
2:00 of 100m sprints on 0:30

7/10/12 Workout

1.      3 pos cleans: one from high hang, 1 from mid thigh, 1 from floor. this ='s 3 reps. 
work up to 75%(120)x3x2, 80%(130)x3x3

2. rack jerks behind neck: work up to 75%(115)x3, 80%(120)x3

3. sit ups: 100


10 mins treader 6% inbcline 

Workout 7/7/12

running 4 sets
5:00 walk
:30secs
45 sec walk
45 secs run
1:00 walk
1:00 run
1:30 walk
6:30 walk

2 miles

7/6/12

FRAN
21-15-9
Thrusters/BW Rows

Thrusters
21w/bar
15w/65
9w/85

7/3/12 Training

Power Cleans

120x1x12
125x1x2
130x1x4

Rack Jerks
125x3x3
130x3x3

20 mins treader 2.8mph 6%