Saturday 12/24/11

Phil:

Rest Day


Kiley:

"Lumberjack 20"ish (Subbed 20 Burpees for each run)
For time:
20 Deadlifts, 185#
400m run
20 KB Swings, 1.5 pood
400m run
20 Overhead Squats, 80#
400m run
20 Burpees
400m run
20 Pull-ups
400m run
20 Box Jumps, 18"
400m run
20 DB Cleans, 30# (per DB)
400m run

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

Saturday 04/16/11

Phil:

Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5


Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5


3 rounds for time of:
10 Burpees
20 OH Walking Lunges, 65"/45#
30 Double-unders


Kiley:

"Lumberjack 20" ish
20 Deadlifts, 135#
400m run
20 KB Swings, 1 pood
400m run
20 OHS, 65#
400m run
20 Burpees
400m run
20 Box Jumps, 18" ish
400m run
20 DB Cleans, 30#

Monday 12/07/09

Time: 6:45 p.m.

"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

The DB cleans should be received in a full squat (since the word "power" is absent)