Monday, July 11th, 2011

A. Deadlift; x 3; x 6; rest 3 min
B. CGDL; x 1; x 8; rest 60 sec @ 80% 1rm
C1. GHR x 12; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec

Saturday, July 9th, 2011

A.CGBP @ 3010; 3,3,3,3,3; rest 3 min
+
3 sets @ 95% effort
15 Burpees
15 C2B
Row sprint 100m
rest 6 min actively
+
3 min amrap @ 100%
3 TTR(toe through rings)
3 box jumps 30"
3 burpees

Friday, July 8th, 2011

A.Back squat; x 5,5,3,3,3; rest 3 min
B. Hang squat clean; x 1; x 8; rest 60 sec @ 60% 1rm
C1.GHR vs med ball; x 6-8; x 3; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 3; rest 60 sec

Wednesday, July 6th, 2011

100 light TGU not for time:

Tuesday, July 5th, 2011

A.Press; x 5,4,3,2,1; rest 3 min
B.Chins; x 4; x 4; rest 2 min
+
3x
22 sec AD @ 97-100%
rest 2:40
+
6 min amrap @ 85%:
3 HSPU
7 T2B

Monday, July 4th, 2011

A. Deadlift; x 4; x 5; rest 3 min
B. CGDL; x 1; x 12; rest 60 sec @ 75% 1rm
C1. GHR x 10; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec

Saturday, July 2nd 2011

A. OHS - 3 x 3 @ 80%; rest 2 min
B. TnG hang squat snatch - 3 sets of 8; rest 1 min - fast and tight
C. 1-5 unbroken hang squat snatch ladders in 7 min - 115# - same as last time, compare
D. Airdyne - 30 sec @ 90%, 30 sec @ 50% x 6