Thursday 06/21/12

Snatch (changed to power snatch)
Heavy Single


Clean & Jerk (changed to power clean)
Heavy Single


Back Squat (changed to box squat)
3 x 5

The snatches and C&Js might turn into power snatches and power cleans depending on how my right knee feels. It's definitely better than when I first tweaked it, so we'll see what happens. Likewise, the back squats might turn into box squats.


3 rounds for time of:
10 Deadlifts, 275#
50 Double-unders

Compare to 02/20/12.


A.M.
Power Snatch
Heavy Single
175 x 1
185 x f, 1 (easy)
195 x 1 (pwr sn PR)


Power Clean
Heavy Single
225 x 1
235 x 1
245 x 1 (pwr clean PR)


P.M.

Box Squat (12" box plus 1 10# bumper)
315 x 5 x 3


Metcon a few hours later after MSCL
3:06


Bike to Elk City and back - 22.34 miles by bike odometer. The route is here on gmap-pedometer (which has it at 22.2882 miles with an approximate turn-around of Elk City Dr.)


Finished up 5 days of FM HSPU 6 x 2

Saturday 07/09/11

Phil:

Snatch
Max


Clean and Jerk
Max


Max rep HSPU



Kiley:

MS Bike Ride
100 miles

Monday 07/04/11

Phil:

Pull-ups - weighted and BW
3 sets max reps


HSPU/Push-ups
3 sets max reps


4 x 200m
Start one 200m run every 2:30.


Kiley:

Mini-Tri:
Open water swim, 1100m
Bike, 15 miles
Run, 2 miles

Saturday 05/14/11

Phil:

Snatch
Max


Clean and Jerk
Max


Max rep HSPU


Max rep strict KTE


Kiley:

"Lumberjack 20"
For time:
20 Deadlifts, 275#/185#
400m run
20 KB Swings, 2 pood/1.5 pood
400m run
20 Overhead Squats, 115#/80#
400m run
20 Burpees
400m run
20 CTB Pull-ups
400m run
20 Box Jumps, 24"/18"
400m run
20 DB Cleans, 45#/30# (per DB)
400m run

Thursday 04/29/10

Clean and Jerk
5 x 1


12 min AMRAP of:
3 Weighted Pull-ups, 50#/35#
Sprint 50m
3 Ring HSPU

Tuesday 04/27/10

Snatch Technique Work


Work on ring handstands and ring HSPUs.

Friday 04/09/10

Run 1 mile.

Mess around with HSPUs and climbing the rope.

Wednesday 10/07/09

21-18-15-12-9-6-3 reps for time of:
HSPU
L-Pull-ups