09/02/12 - Training

10 min amrap @80%
Run 200m
12 thrusters 75#
12 chin ups
rest 3 min
10 min amrap @80%
Run 200m
15 wall balls
15 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
20 walking lunges
15 ring rows

5rds, 3rds + 200m, 5rds + 200m

Same as last week. WB/BJ got my heart rate up. rows were much tougher than I though they would be.

09/01/12 - Testing

Warm up with Reverse shot + triple jump practice
A. Build to a 1rm clean and jerk
B. Build to a 1rm snatch
+
For time:
30 power clean 225#
50 pistols
1000m row

A. Power Clean - 265
B. Power Snatch - 215

Did not want to squat because of knee, did not do tester because of pistols. rest.

08/30/12 - Training

Row 50 seconds
rest 3:10
x3
Rest 6 min
x3

1:29.2, 1:30.0, 1:30.3
1:30.3, 1:30.6, 1:30.9........So much pain. Threw up after 5th and 6th row. It was hot and humid in the gym, didn't help, also did it at 10pm.

08/29/12 - Training

A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min (91-94%
1rm for all)
B. Split jerk @70% 1rm; 3 reps on the min for 10 min
C. Weighted chin up 6, 4, 2, 2, 1; rest 2:30

A. 275, felt solid
B. 215, completed
C. 53,70,85,100,119

08/28/12 - Training & Testing

Warm up with Reverse shot + triple jump practice
A. Squat clean 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 2:30
+
5 rounds for time:
5 DL 345#
10 burpees

A.) 185, 215, 225, 215, 235, 245, 235, 255, 265 - really worked on speed under the bar, knee feeling weird.

Tester - 3:05.....throat burn, DL got tough but unbroken tried to move fast on burpees.

08/26/12 - Training

10 min amrap @80%
Run 200m
7 thrusters 95#
7 chin ups
rest 3 min
10 min amrap @80%
Run 200m
10 wall balls
10 box jumps 20"
Rest 3 min
10 min amrap @80%
Run 200m
10 walking lunges
10 bent over barbell rows 95#

5rds + 150m, 4rds + 150m, 5rds + 200m + 10 lunges

Was tough to keep my heart rate down on WB/BJ. Might have been moving faster than 80%, I think.

08/25/12 - Testing

"getaway"

For time:
100m swim (50 meters out and back)
...
5 rounds for time
10 burpees
20 walking lunges
....
400m run
....
5 rounds for time
10 push ups
10 air squats
20 sit ups
....
100m swim (50m out and back)
400m run
100m swim (50m out and back)
....
5 rounds for time
10 pull ups
30 double unders
....
100m swim (50m out and back)

Time - 29:28....didnt stop, kept moving. the last 2 swims were slow. used them to catch my breath. Fun workout for everyone.