3-1-13

Friday
Hip/Shoulder Mobility for Snatch
+
Back Squat
4 @ 50% - 225lbs
3 @ 60% - 245lbs
2 @ 70% - 285lbs
1 @ 80% - 325lbs
*rest no more than 60 sec b/w these sets
1 @ 90% - 365lbs
1 @ 95% - 385lbs
1 @ 99+% - 405lbs then 415lbs (PR)
rest 2-3 min b/w these
+
Every other minute for 16 min (8 sets)
Power Snatch + Snatch @ 75%
- All complete @185lbs
+
2 min AMRAP
5 Power Clean, 185/115lbs
10 Burpees onto 4” plate
2+2 cleans
rest 4 min
2 min AMRAP
5 Power Clean, 185/115lbs
10 Burpees onto 4” plate
2+1 clean

2-28-13

7 min AMRAP:
20 Wall Ball, 20/15lbs
20 Toes to Bar
- 4 rounds
rest 5 min
7 min AMRAP:
20 Over Head Squats, 115/75lbs
10 Muscle Ups
- 1+20 OHS (got killed on the muscle up, especially after toes to bar killed my grip)
rest 5 min
7 min AMRAP:
15 Power Snatch, 75/55lbs
15 CTB Pull Ups
- 3 rounds

Felt good, better than I have in a while.   

2-26-13

3 sets not for time
10-15 CTB Pull Ups
15-20 GH Sit Ups
5-15 HSPU (practice weakness.  If you’re strong w/ kipping but weak strict, do strict and vice versa)
Complete
+
4 sets for times:
10 Burpees AFAP
10 KBS, 88/70lbs
10 Box Jumps, 24/20”
30 sec ALL OUT on Air Dyne
30 Double Unders
rest 3 min
1) 1:49 2) 1:45 3) 1:45 4) 2:00
+
3 sets of:
Run 400m
20 GH Sit Ups
rest 60 sec
Complete

2-25-13

5 sets to build to a tough Hang Snatch from above knee
rest 2 min or less
165/175/185/195/205
+
5 sets of: “Shankle” Complex
3 Clean Pulls
1 Hang Squat Clean
2 Split Jerks
rest 2 min or less
225, 245, 255, 265, 275
+
5 min AMRAP
Squat Clean, 165/110lbs
Shoulder to Over Head, 165/110lbs
31 reps

2-16-13

Saturday
For time:
15-12-9
HSPU on 2-45lb plates
Front Squats, 205/135lbs
- 11:05 (This was just hard, I got smoked out really quickly)
Rest 4 min
21-15-9
CTB Pull Ups
Box Jumps, 30/24”
- 5:35
Rest 4 min
For time:
3 rounds for time:
20 Wall Ball, 20/14lbs
20 Pull Ups
- 5:15

2-15-13

Hip/Shoulder Mobility for Snatch
+
2 sets of not for time:
10-15 Unbroken Toes to Bar
10 Fast Box Jumps, 24/20”
10-12 CTB Pull Ups fast
5-8 Parallette HSPU
- Complete - seeing lots of improvement from the HSPU parallettes and box jumps
+
Build to 90% of 1RM Snatch fairly quickly
- 205lbs
Then
Snatch x 1 @ 90% EMOM for 6-8 minutes
- 8 mins 
+
5 sets of:
3-6 Bar Muscle Ups Unbroken
5 Power Clean TnG heavy (185lbs first set, 205 the rest)
200m Row ALL OUT
rest 3 min
1)1:25 2)1:30 3)1:35 4)1:40 5)1:50

2-13-13 and 2-14-13

 Monday-
Mobility For Hips and/or Shoulders for Snatch
+
3 sets not for time:
10-12 CTB Pull Ups
15 HR Push Ups
40-50 Double Unders Unbroken
- Complete
+
Build to a 3RM TnG Snatch in 10 min
- 185lbs (felt great, 205lbs for 2)
+
Build to a 5RM TnG Ground to Over Head in 10 min
- 205lbs (felt less great)
+
8 min AMRAP
8 Thrusters, 115/75lbs
8 CTB Pull Ups
8 Burpees over bar (lateral is fine)
*immediately following AMRAP perform:
2 sets for time of:
15 Push Press, 115lbs
15 Toes to Bar
- 3 rounds + 5 thrusters on AMRAP
- 3:20 on the chaster 
- Ouch, really  
+
3 sets of Reverse Hyper x 15 @ 30-50% of 1RM Back Squat
- 275lbs

Tuesday-
3 sets not for time
3-6 Muscle Ups
15-20 GH Sit Ups
6-8 Pistols/leg
- Complete - muscle ups are getting much better, pistols too
+
3 sets of:
1 Front Squat (tough but not max)
Rest 10 sec
Pull Ups x 30 reps
Rest 90 sec
- 315lbs - first two sets of pullups were UB, then 20/10 due to hand ripping
+
4 sets ALL OUT for times; rest 6 min
7 Squat Clean Thrusters, 115lbs
14 Toes to Bar
7 KB Swings, 88/70lbs
14 Burpees
- 1) 2:05 2) 2:15 3) 2:10 4) 2:50 (yikes)