Monthly Archives: December 2014

1/4/15

Every two minutes, for 12 minutes (6 sets) of: Strict Shoulder Press x 4 reps @ 85-90% 60 kg (80%), missed 4th&5th reps on last 2 sets No false grip muscle up swing 4 sets of 8 Controlled negative muscle … Continue reading

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1/3/15

Stone loading work 6 min amrap Front squat 10@ 135 12@ 155 15@ 185 Max with remaining time @ 205 Start each minute with 10 double unders 42 total, 5 reps at 205

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1/2/15

(Hang snatch-mid + drop snatch) x2 every 2 mins for 4 sets 65,70,75,80 Clean and jerk x2 every 2 minutes for 4 sets 95×2 sets, 100×2 sets Front squat x2 + jerk (hold receiving position for 2 seconds) every 90 … Continue reading

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1/1/15

2.5 mile run, 8-9 min/mi pace Felt slightly light headed for about 15 minutes afterward.

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12/31/14

Max double unders in 2:00 193 Hang snatch hi pull + hang power snatch, both atk (65kg/2)2, (70/2)2 Power clean + push press (90-95/2)4 10-9-8…3-2-1 KB swing @ 70# V-up Then 15 burpees 4 sets nft 6x strict bar dips, … Continue reading

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12/30/14

I’m still pretty wrecked from Bradshaw 3 days ago. Snatch work to heavy single 70,80x,80,85,85 didn’t go heavier because I was feeling slow and weak. Clean and jerk work to heavy single I have a big painful bruise/pimple on my … Continue reading

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12/28/14

Every two minutes, for 12 minutes (6 sets) of: Strict Shoulder Press x 5 reps @ 80-85% 125,125,130,130,125,125 felt way tougher than it should have. No false grip muscle up swing 4 sets of 8 Controlled muscle-up negative 3 sets … Continue reading

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