April 30th, 2013

Workout of the Day

A. Deadlifts: 3 x 5

B. Bulgarian Split Squats: 3 x 6-8

C. Secret Service Snatch Test

10 Min AMRAP

As many one-handed KB snatches with 1.5 pood/53# KB as possible

A. 3 x 5 x 345

B. 3 x 8 x 95

(right leg is weaker than my left, no surprise)

C. 149 (got 150 at 10:01!!! – crap)

That sucked

April 28th, 2013

Workout of the Day

A. Odd minutes – Strict HSPUs x 3

Even minutes – box jumps (24 inch) x 15

B. Straight arm pull-overs

3 x 10

C. One armed kettle bell presses

3 x 8

D. 2 sets of:

20 GHD sit-ups

20 Hip extensions

A. 20 minutes. 

B. Complete with 45 lb. bar 

C. Complete with 1 pood/35 KB 

D. Complete

April 27th, 2013

Workout of the Day

5 rounds for time of:

30 Wall ball shots
20 double-unders
4   Muscle-ups

Time: 18:00

April 26th, 2013

Workout of the Day

1. 3 x 5 OHS across

2. OTM x 6

2 Snatches @ 60%

3. OTM x 6

2 Clean and Jerks @ 60%

4. 3 rounds of:

As many unbroken and quick 135# Clean and Jerks as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 75# Power Snatches as possible

1-2 minute rest (between rounds)

1. 145 x 5 OHS

2. Used 145#, which was closer to 75% due to really bad math.  But this weight felt about right.

3. Used 145#, which is closer to actual 60% target.  Too light?  But I guess the point is technique practice.  May up the target % anyway.

4. 4, 5, 5

Need to get better on these.  Rhythm better on 3^rd set.

5. 15, 15, 15

Not bad, but still need some work

April 24th, 2013

Workout of the Day

3 rounds for time:

15 Deadlifts w/205#s

20 Burpees

6:06