8/4/15

A. Power Clean – 3 rep TnG ; build to max 

245lbs

*15 min

B. Weighted chin ups 6 x 4-6 (ascending)

*10-12 ish

44lbs 6 reps 

C. 4 rds 

12 weighted step ups – up and over (20) box (kb’s in each hand) 

350m row 

50 double unders

14:19

8/3/15

A. Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%

135lbs 

B. Back SqT – 3×3@80-85%

310lbs

C. AMRAP 7 

3 deficit HSPU (3” is target)

6 burpees 

12 cal row 

4 rounds plus 2 

7/28/15

A. Split Jerk – 1RM

Hit 245 worked on speed under the bar 

C. 15-10-6

Thrusters 135/93 115/83 95/63

C2b Pull-ups 

Had to adjust since I was at the FH 

Did strict pull-ups and Rx thrusters. Total time was 3:49. All thrusters unbroken and pull-ups were 8-7, 6-4, 4-2

7/27/15

Back Squat 1rm for day 

355

DT

5 rounds of 12 DL 9HPC 6 S2OH @155

Total time was 9:49

7/26/15

Golf

7/24/15

A. Overhead Lunge – alt legs; building to 10RM (5 each leg) *15 min

Worked up to 185. Tried and failed on 10th rep. 

B1. Strict Pull-ups 6×2-3 weighted reps 

70lbs

B2. Wall shoulder taps or support drills 

*12 min

C. AMRAP 6

10 KB (70/53) * scale accordingly 

10 goblet squats *

10 up and over box with KB 

3 rounds plus 20

7/23/15

A. Clean + push Jerk + hang clean + split jerk; build to max in 15-18 min

245

B. Afap 

15 cal bike 

15 burpee 

15 Russian KB swings (70/54)(53/35)

60′ bear crawl 

Rest 4 min x 3-4 rounds 

1:54, 2:10, 2:14, 2:31, 2:52