Friday, December 21, 2012

Workout
9:30AM

Strength:  Power Clean 3-3-1-1-1
75x3, 135x5, 175x3, 175x3; 205x0, 1; 215x0, 0
Conditioning: As many rounds in 15:00 of:
- 15 Hang Power Cleans
- 15 Sit Ups

Maybe 10 or 11 rounds?

Wednesday, December 19, 2012

Workout
9:30AM


Skill: Max. Height Box Jump
44.5"
Conditioning: For time:
- 5K Run

Time: 22:08

Box jumps sucked today. Hamstrings were sore from yesterday's workout.

Tuesday, December 18, 2012

Strength: Deadlift 3-3-3-3-3
225, 275, 295, 315x1
Conditioning:  As many rounds in 15:00 of:
- 400m Run
- Max. Push Ups

141 pushups, 5 rounds

Lower back wasn't feeling great today so I didn't push it. 

Friday, December 14, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last week)
45x5, 95x4, 135x3, 175x5x3
Conditioning: On the minute for 10:00:
- 3 Power Snatches (75#)
- 5 Burpees

Went light on the snatches to focus on form, since mine sucks.

Thursday, December 13, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last week)
45x5, 95x4, 135x3, 175x3x5
                Floor Press 3x5 (add 1-5# from last week)
45x5, 75x4, 135x3, 175x3x5
Conditioning: For time:
- 15 Thrusters (115/75#)
- 15 Toes to Bar
- 12 Thrusters
- 12 Toes to Bar
- 9 Thrusters
- 9 Toes to Bar
- 6 Thrusters
- 6 Toes to Bar

Time: 8:02

Tuesday, December 11, 2012

Workout
4:30PM


Strength: Deadlift 5 RM (add 5# from last week)
45x5, 135x4, 185x3, 225x3, 315x1, 325x5

Conditioning: As many rounds as possible in 12:00:
- 200m Run
- 10 Kettlebell Swings
- 10 Pull Ups

5 rds

Monday, December 10, 2012

Workout
4:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last week)
45x5, 135x4, 185x3; 250x2x5, 1x3
                Shoulder Press 3 x 5 (+ 1-5 lbs from last week)
45x5, 75x4, 95x3, 125x3x5

Conditioning: Reps of 10-9-8- 7- 6- 5- 4- 3- 2- 1 of:
- Handstand Push Ups
- Box Jumps (24")

Horrible. Shoulders were shot after the 9 rep round.

Saturday, December 8, 2012

Workout
9AM


Skill:  Power Clean practice and warm up

Conditioning: 30:00 as many rounds as possible of:
- 5 Wall Balls
- 3 Hand Stand Push Ups
- 1 Power clean @ 85% 1RM (155#)

Friday, December 7, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x3, 95x3, 135x3; 170x5x3

Conditioning: 21-15-9
- Power Snatch @ 60% 1rm (95#)
- Box Jumps (24")

Time: 6:35

Thursday, December 6, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last time)
45x5, 95x4, 135x3, 170x3x5
                Floor Press 3x5 (add 1-5# from last time)
45x5, 95x4, 140x3, 165x5, 170x2x5
Conditioning: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

Time: 8:45

Tuesday, December 4, 2012

Workout
10AM


Strength: Deadlift 5 RM (add 5# from last time)
45x5, 135x5, 185x4, 225x3, 320x5 (PR)
Conditioning:  Sprints:
On the 30 sec:
- 5 x 50 yards
- 4 x 40 yards
- 3 x 30 yards

Monday, December 3, 2012

Workout
4:30PM


Strength: Back Squat 3 x 5 (+5 lbs from last time)
45x5, 95x4, 135x4, 225x4, 255x1; 240x3x5
                Shoulder Press 3 x 5 (+ 1-5 lbs from last time)
45x5, 65x4, 105x5, 110x2x5 (right-rear delt pain)

Conditioning: As many rounds possible in 10:00:
- 5 Push Press (115#)
- 5 Toes to Bar

Started Carb backloading yesterday and drinking coffee pre-workout. I felt great. I also didn't have the mid-shift last night and not pulling an all-nighter before heavy squats is an awesome feeling.