5-22-13

WOD

Strength skill

A1) Bench Press 4x5 @ 90% of 5RM 225

A2) Hang Snatch 3x 50,60,70%, 2x 80% of 1RM 3x80, 105x3 115x3 130x2

MetCon 

30 Push-ups 

101 Russian KB Swings 35lb

30 Push-ups 

9:38

5-15-13

a1)Bench
185 x 4x5

a2)pullups & dips
4x2x2

Metcon
4 rounds
8 BW pullups
5 front squats 95lbs

5-10-13

OH Squat
5x3
65
85
95
105
110

Power Clean
3x1
135
145
160

5-8-13

2 Cleans + 2 Jerk 135, 140

2 Cleans + 1 Jerk 160, 170, 180, 170 

 

Metcon

5 Rounds

185lb Back Squat x2

BW Rows x2

Close Grip Elevated Pushups x4

45 lb Behind the neck press x10

 

 

5/3/13

Strict Press 1RM
Worked up to 175

METCON
5 rounds 35lb kbell
5 kb push press/arm
5 jumping lunges
5 kb snatch/arm

5/1/13

Snatch 1rm
165 new pr

Dip ladder every minute on the minute
Up to 6 reps

Metcon

60 secs on run 90 secs walk

6 sets