Monthly Archives: April 2014

4/30/14

Slow clean (5 seconds to hip): work to medium weight triple Front squat: Work quickly to a heavy set of 5, then (90%/5)2 Medley: 3 rounds Farmer’s walk (long and light): 105 per hand x around 20m 2x tire flip … Continue reading

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4/29/14

Sn grip push press + OHS: 135#/4, (155#/4)3 2 Push jerk: work to heavy triple, got 185# 3x 2:00 rounds (1:30 work/0:30 rest) Max muscle ups (6, 5, 6) Max handstand push ups on 45# plates to ab mat (11, … Continue reading

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4/27/14

Farmers carry: 105# (per hand) x aprox 40′ 155# x same 195# x 10-15 feet (max) x 4 sets Sled drag with harness 4×45# aprox 40 yards x 2 6×45# aprox 40 yards x 4

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4/26/14

“Tillman” 7 Rounds 7x deadlift 275# for 3 rnds, 245# for last 4 (RX was 315#) 1x “Full gasser,” we did 2x aprox 20m (40m up and back, 80m per round) shuttle run 15x pull ups 21:09 Left me wrecked … Continue reading

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4/25/14

Snatch progressions -Pulls (hip, mid, atk) -High pulls (hip, mid, atk) -Press to OHS -Muscle snatch + drop snatch -Power snatch: (40/4)3 Jerk progressions -Push press: (50/4)2 -Push jerk: (60/3)2 -Push jerk + jerk grip OHS: (50/3)3

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4/24/14

Skin the cat: 3 sets of 3

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4/23/14

Light muscle up work -No false grip swings on rings -Transition sitting on band -Dips 3 sets of 3, slow and strict Conditioning: 2x 10 minute sets of various calisthenics

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