3/6/13

Power Snatch
6x2
65
85
95
115
135
140

Pull Ups Dead Hang wide grip
6x2

3-5-13

Box Squat
220x5
255x5
285x5

4 Rounds
10x OH Lunge Walk 5 per leg 10 lb plate
5 20 inch box jumps
10 BW Rows

8:41

3-1-13

Hang Snatch
2,2,2,2,2,2
65
85
95
115
125
135

21,15,9
225 Deadlift

Feet elevated pushups

11:00

2-27-13

4 Rounds
15 Air Squats
15 kettlebell swings 35 lb
40 yard farmers walk 50lb dbell in each hand
10 BW rows

10 mins treader

2-26-13

Bench 2 reps on the minute
bar
65
85
95
115
135
145
155
185
205
225
235
24
255
265
275

2a)dbell row
4x10 65lbs

2b)dbell rolling tricep extension single arm
4x6 35 35 40 40

3a) face pull cybex pull dwon
4x10 40

3b)single arm standing dbell press
4x6 25 25 35 35

2/22/13

Hurricane Day
1a)8% incline 6 mph x 30 secs x3
1b)pullups on gravitron 8x3
1c)pushups x10x3

2a)9% incline 7mph x15secs x3
2b) pushups feet elevated 10x3
2c) dbell row x10each arm x3 60 70 70

3a) 10% incline 8mph x15secs
3b) rear delt flyes 10x3 15
3c) flutter kicks x15 each legx3

2/20/2013

Military Press 2x on the minute
45
65
85
95
105
115
135
145
150
155
160
165

a1)1 arm kneeling cable row
4x10 70 80 80 80

a2)1 arm dbell bench
4x8 55 55 60 60

b1) face pull
3x10 70 80 80

b2) underhand pushdowns
3x8 50 70 70

dbell Curls
25x10
30x8