3 Dec 2017

5×5 back squat @315 resting as needed.

4 sets of glute ham raises 15,12,12,12

Tabata jumping lunges

10 min row: 193 cals

29 Nov 2017

4 mile soft sand run in boots and pants 41:25 (legs felt HEAVY from yesterday)

Going back and fourth playing with the kids and doing sets of pull-ups for probably 10 sets. 18,12,10,8,8,8…

28 Nov 2017

snatch double at 205 then missed a few doubles at 215.

Clean and jerk doubles x 3 at 245

Back squat 315 x 3, 335 x 3 and x 2, 315 x 3

Amanda 5:56 (felt really fatigued from high volume upper body accessory work yesterday)

25 November 2017

Just some workouts I’ve been recording on my phone here and there.

Early 2017

150 wall balls @ 30
12:39

18 Mar 2017

40 DU
6 thrusters @ 155
40 DU
12 thrusters @ 135
40 DU
24 thrusters @ 115
40 DU
48 thrusters @ 95
13:31

3 rounds 25 cals assault bike and 25 power snatches @ 75
9:52

27 Mar 2017

6 rounds 25 wall balls 200 meter run with 20LB vest and 20LB ball.
13:12
21 June 2017
12:08
12 October 2017
11:52

1 April 2017

15-12-9 squat cleans @ 135 and toes to bar
6:21
10 July 2017
5:36
14 November 2017
4:58

10 July 2017

75 snatches @ 75
4:31

3 rounds 12 cal assault bike and 12 burpees
4:01

Aug 2017 benchmarks

10 ring muscle ups
75 GHD situps in 5:02
1 mile run 6:42
15 strict handstand pushups
1 minute chest to bars 29

November 2017

30 D-Ball over the shoulders @ 150
4:48

March 1 2016

9-7-5
Muscle ups and squat snatches @ 135

10:48

4 rounds
20 deadlift @225
10 alternating dumbbell squat snatches @45
5 32in box jumps

9:59

In between sessions
Handstand practice

Session 2
6 rounds
10 clean and jerks @135
10 burpees box jump overs
10 tire flips

25:48

Session 3
4 rounds of 500m row with a 2:1 rest to work ratio
Round 1 1:41.6 (warm up at 90%)
Round 2 1:36.9
Round 3 1:40.7
Round 4 1:39.7

February 29 2016

15 minute AMRAP
10 power snatches @ 95
10 toes to bar
30 double unders

6 rounds + 5

4 rounds for time
15 front squats @ 135
30 abmat sit-ups
100 double unders

18:20

31 July 2015

Alternating bench press at 225 and and strict pull-ups. 10-8-7-7-6.

Alternating deficit handstand pushups (2in) and weighted pull-ups at 53 pounds.
3-3-3-4.

Alternating strict ring dips and ring rows. 4 sets of 7-9 for the dips and around 15 for the rows.

10 minutes on the air bike. 162 calories.

4-29-2015

5 sets of 3 back squat at 315
4 sets of 10-12 bulgarian split lunge at 95

Session 2
Snatch from high hang. Triples at 135. Did a few singles at 155 and 165. Did snatches for 20 to 30 minutes.

For time
21-15-9
Power snatches at 135 and toes to bar
8:40