Saturday 10-2-10

1. snatch: max
2. cj: max
3. met con: 6 x cleans use 60 kg + 12 chins + 24 dbl unders: amrap 10 min.

Friday 10-1-10

REST DAY!!! YAYYYY

Thursday 9-30-10

1. front sqt: work up to 85%x3x6
2. back sqt: work up to 70%x3x6
3. chins x 12 + 24 dbl unders x 4 rounds.

Wednesday 9-29-10

1. barski clean: all performed from the mid thigh 75%x3x3
2. cln deadlifts: work up to 100%+20 kg x3x2 work on that position from floor
3. rack jerk behind neck: take it to a heavy singles only doing singles
4. glute ham back extensions: 3 x 10
5. abs: your choice

Tuesday 9-28-10

1. back sqt: work up to 80%x5x5
2. front sqt: work up to 70%x3x3
3. chins and dbl unders: 12 + 24 x 3 rounds as fast as possible
4. abs: knees to elbows x 50 reps total.

Monday 9-27-10

Happy Birthday Tyler!!

1. barski snatch these are all from mid thigh position. work up to 75%x3x3
2. sn pulls: work up to 100%+ 5 kg x2x3
3. sn pp: 5, 4, 3, 2, 1
4. back extension: 3 x 10
5. abs: your choice.

Sunday 9-26-10

Rest Day! Go watch some Football

Saturday 9-25-10

1. snatch: max
2. cj: max

then if you are competing at the crossfit/usaw meet in colo springs in oct.

practice:
50 kg x 6, 12 pull ups, 24 double unders for 5 minutes. amrap!

Friday 9-24-10

rest day!

Thursday 9-23-10

1. front sqt: work up to 80%x3x6
2. back sqt: work up to 70%x3x6
3. dbl unders: 100 total

Wednesday 9-22-10

1. 2 pos clean: mid thigh, floor: work up to 80%x2x3
2. cln pulls: work up to 100%x3x3
3. rack jerk behind neck: take it to a heavy singles only doing singles
4.rdl's: 3 x 6
5. abs: your choice.

Tuesday 9-21-10

1. back sqt: work up to 75%x5x5
2. front sqt: work up to 75%x3x5
3. chins: 20
4. abs: knees to elbows x 50 reps total.
5. double unders x 100 reps

Monday 9-20-10

1. 2 position snatch: mid thigh, floor: work up to 80%x2x3
2. SN pulls: work up to 100%x3x3
3. SN pp: 5, 4, 3, 2, 1
4. Back extension: 3 x 10
5. abs: your choice.

Thursday 9-16-10

1. 3 pos clean: high hang, mid thigh, floor: work up to 70%x3x3
2. Clean pulls: work up to 90%x3x3
3. rack jerk behind neck: work up to a mid weight i.e. 65% of best clean and jerk 2 reps x 3-5 sets
4. redl's: 3 x 6
5. abs: your choice.

Wednesday 9-15-10

Active rest day! Enjoy the day but do something. If you lift weights, use only bar and only do movements that are keeping you flexible. Swim, ride a bike, do something healthy.

Tuesday 9-14-10

1. back sqt: work up to 70%x5x5
2. front sqt: work up to 70%x3x5
3. chins: 20
4. abs: knees to elbows x 50 reps total.

Monday 9-13-10

1. 3 pos snatch: high hang, mid thigh, floor: work up to 70%x3x3
2. sn pulls: work up to 90%x3x3
3. sn pp: work up to a mid weight i.e. 65% of best sn x 3-4 reps x 3-5 sets
4. back extension: 3 x 10
5. abs: your choice.

Saturday Sept. 11, 2010

Snatch: work up to about 60%x2x3

Clean and Jerk: work up to about 60%x1x3
 
Abs and stretch

Thursday Sept. 9, 2010

Squat 5x3

21-15-9 for time of:
OHS 95lbs
Knees to Elbows

Starting Monday will be following Mikes Gym programming. Time to get strong in the Olympic Lifts! So going to take this weekend off a little bit. Going to spend the semester getting a little bigger and stronger.

Tuesday Sept. 7, 2010

Deadlift 5RM

AMRAP in 10 Minutes-
5 DB Power Clean to Push Press 45lbs
5 Pushups

Friday Sept. 3, 2010

 Double Day! Do to my schedule with school and work, I will be throwing double days into try and make up for missed days.

WOD 1
Clean 3, 3, 3, 3, 3, 3

WOD 2
3 Rounds:
500m Row
10 burpees
400m Run

Thursday Sept. 2, 2010

10 Rounds for Time:

10 DB Thrusters 35lbs
10 Ring Push-Ups