12/30

Snatch Balance
3-2-2-1-1-1-1

4 Rounds
5 Deadlift (275/185)
10 Bastards
15 Pull-ups
20 Sit-ups

12:40rx

20130102-200704.jpg

10/3

Push-Press
3-3-3-3-3

5 Rounds
5 Front Squats (185/125)
10 Bastards

PP
85
Then wrist gave out so I decided to give it a rest before the front squats in the metcon

Metcon:
7:40rx

6/22

Deadlift
1×5 (Add 5-10lbs from last week)

21-15-9
Deadlift (255/175)
Bastards
1 Arm DB Thruster (70/45)

DL
215

Metcon:
17:xx RX
Soul crusher.

5/30

Press
5-5-5

5 Rounds
3 Muscle ups
6 Hang Power Snatch (115/75)
9 Bastards

5/15 @ 630

Snatch Balance (50-60% of your 1RM)
2-2-2-2-2

5 Rounds
7 Deadlift (255/175)
14 Bastards
21 10ft Wallballs (20/14)

Snatch Balance
35-55-55-65-65

Metcon:
18:58rx

4/14 @ 11am

5 Rounds
3 Power Clean (205/145)
6 Bastards
9 Ring Dips
12 Goblet Squats (70/53)

Scaled the power cleans down to 130…

No idea what my time was on this one either. I’ve been super bad about looking at the clock and/or remembering times after. Oops.

6/1 @ 5:30 – Patriot

W/U

Complete 5 push press followed by double under practice, every minute on the minute for 10 minutes

Press

5-5-5

21-15-9
Push-press (115/75)
Bastards

Strict Press

55-65-75-70

Metcon:  7:14 w/ 60lb. Push Press