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