Monthly Archives: November 2013

11/26/13

Snatch, EMOM 10# ladder starting at 135# (got 195, 200, missed 205 behind) Pull-ups (5 strict+ 2x kipping)2 Bench press Work up to heavy 2 (205#), then 90% of that 3×3 (185#) Deadlift (245#/5)5 Advertisements

Posted in Uncategorized | Leave a comment

11/24/13

Scaled King Kong 1 round every 2 minutes, 4 rounds 1x deadlift 335# 2x muscle up 3x full clean 205# 4x handstand pushup Round 1- 0:57 2- 0:59 3- 1:05 4- 1:09

Posted in Uncategorized | Leave a comment

11/21/13

Clean (full) 165/3, 185/3, (205/3)2, (225/2)2 these were feeling very good.  Not easy, but doable. Handstand push-ups (Max strict+1.5x amount kipping)3 Deadlift (295/3)2, (315/3)2, (335/2)2 tweaked my lower back on the second set of 315# (1st rep) so I stopped … Continue reading

Posted in Uncategorized | Leave a comment

11/19/13

Snatch, EMOM: (135#/2)2, 155#/2, 155#/1, (165#/1)2, (175#/1)2, 185#/1, 195#/1x, 2 minute rest, 195#/1 Pull-ups: (Max strict+ 1.5x kipping)3, 4/8, 6/9, 6/9 Bench press: Work up to heavy 2, then 90% of that 3×3 (hit 2/2 at 205 and 1/2 at … Continue reading

Posted in Uncategorized | Leave a comment

11/18/13

3 RFT 1 Deadlift 335 2 Muscle up 3 Cleans (full) 185 4 HSPU Rest 1:00 Ended up doing 4 rounds because I forgot the HSPUs on rnd 3 0:00-0:57 1st round (:57) 0:58-2:20 rest (1:20) 2:21-3:20 2nd round (:59, … Continue reading

Posted in Uncategorized | Leave a comment

11/12/13

Snatch high pull + muscle snatch from blocks (Mid-thigh): 40/2, (45/2)3 Snatch from blocks (mid-thigh): 50/2, 60/2, (70/2)2 Clean (full), kg’s: 70/3, 80/3, (90/2)2, (100/1)3 30 seconds between 3 sets of: Handstand push-ups: (Max strict+same amount kipping) 6,4, 3-ish Rest … Continue reading

Posted in Uncategorized | Leave a comment

11/10/13

Every 30 seconds for 6 minutes perform one of the following movements in order 1x deadlift 315# 2x muscle up (singles) 3x full clean 185# 4x handstand push ups Deadlift: (275/3)3

Posted in Uncategorized | Leave a comment