June 8th, 2013

Workout of the Day

A. In seven minutes, work up to a heavy 3RM OHS

Start at 135, 185 or ?, and go up only 10 lbs. each set

***Rest 2 minutes, then***

B. 30 Muscle-ups for time

A. 135 to 165

B. 9:39 (big PR!)

June 7th, 2013

Complete as many reps as possible in 7 minutes following the rep scheme below:

75 lb.  power snatch, 3 reps

3 Burpees

135 power snatch, 6 reps

6 Burpees

135 power snatch, 9 reps

9 Burpees

135 power snatch, 12 reps

12 Burpees…

Score: 94  reps (round of 15 + 4 power snatches)

June 5th, 2013

Workout of the Day

Complete as many rounds as possible in 20 minutes of:

Row 250 meters

25 Push-ups

8 rounds + 31 meters

June 4th, 2013

Workout of the Day

A. Six sets of 2 position squats cleans (Hang squat clean, Full squat clean)

B. Five rounds for time:

3 HSPUs

5 strict chest to bar pull-ups

7 Front squat with 75% of max Squat clean

A. 155, 165, 175, 185, 205 (fail), 205

b. 11:14

June 2nd, 2013

Workout of the Day

A. 3 x 3 HSPUs in warm-up (rest as needed)

B. 5 rounds for time of:

3 power snatches w/115#s

6 OHS w/115#s

9 Chest to bar pull-ups

C. Tabata Row for Cals

A. Complete

B. Time: 6:56

Overhead Squats felt pretty good.  6 unbroken each round

Chest to bars not to bad.  Getting used to doing them with a low ceiling.

C. 69=10-9-8-8-8-8-9-9