2/26

Squat Snatch
65×10
85×5
95(f)
95(PR!)
100 (f)
100(f)

30 Mins – EMOTM
2 Bench Press (115)
1 DL (225)
2 Squat Clean (110)

First few rounds as above, then 1/1/2 until 20, then 1/1/1 til 23, 2/2/2 for 24 & 25, 1/1/1 26-28, 2/2/2 29 & 30

Holy. Fuckstick.

2/25

Squat
1-1-1-1-1

4 Rounds
1 minute 10ft Wallball (20/14)
1 Minute Hang Power Clean (115/75)
1 Minute Rest

Squat
205-225-245(lil short)-245(pr!)

Metcon: 144rx

“Hope 4 Kenya”

Clean and Jerk
1-1-1-1-1

“Hope for Kenya”
AMRAP 12 Minutes
50 Squats
30 Push-ups
15 Pull-ups

Clean and Jerk
115-125-135-135-145(PR)-150(f on jerk)

Metcon:
Just short of 3 rounds
Shoulders were shot so I did 20 situps and 10 Pushups per round instead of 30 Pushups.

“Chief”

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

18+9rx (PR)

10/11

Establish a 1RM Squat Snatch

20 Ring Push-ups
10 Deadlifts (225/155)
10 Jerks (155/105)
10 Power Cleans (155/105)
10/10 Lunges (115/75) (20 Total – 10 each leg, must alternate)
10 Snatches (115/75)
20 Hand Release Burpees
You must use one barbell and change your own plates as you go through the movements.

Squat Snatch
90 (PR)
Really need to focus on dropping under the bar. For f’s sake!!!!

Metcon: 9:18rx
Push jerks were tougher than I anticipated.

10/4

Power Clean
2-2-2-2-2-2-2

AMRAP 5 Minutes
8 Pull-ups
10 Push-Press (95/65)
12 Box Jumps (24/20)

PC
115-115-125-135-145-150(PR)

Metcon: 3rx

5/14 @ 530

Squat
5-5-5 (add 5-10lbs from last week)

AMRAP 10 Minutes
3 Muscle-ups
12 Box Jumps (24/20)
Run 200m

Squat
Did 180 last week
175-175-195(1) – PR!

Metcon:
4 Rounds
W/5 Pullups and 3 dips per round