12.15.11 Workout

5 rounds:
AMRAP HSPU
400 meter run @90%
20 anchored situps AFAP
rest walk 3 minutes

handstand pushups - 21,22,23,20,20

12.14.11 Workout

A.Snatch - find 1rm. set new PR (165lbs) failed at 170lbs

B. 2 back squats each minute on the minute for 12 minutes )225lbs)

C. Clean and Jerk - 60% 1RM x 4 TnG on the minute for 6 minutes (135lbs)

  

12.8.11 Workout

A. clean grip DL - build to a tough single fast; NOT a 1RM (285lbs)

+

7 rounds for time:

7 DL - 225#/155#

35 double unders

time: 7:39 (everything UB)

12.6.11 Workout

A. Hang Power Snatch - build to a tough single in a few sets - NOT a 1RM (125lbs)

+

dogsled sprints (2 plates) 

Walk rest 3 min x 3

+

30 double unders AFAP

20 unbroken chin ups AFAP

rest walk 3 min x 3 (completed all UB)

 

12.3.11 Workout

 

3 min @ 80%:

5 KBS - light (1.5pood)

5 burpees

(rest walk 2 min)

3 min @ 80%:

Airdyne

(rest walk 2 min)

3 min @ 80%:

5 box jumps continuous (24")

5 toes to bar

(rest walk 2 min)

3 min @ 80%:

Airdyne

(rest walk 2 min)

3 min @ 97%:

Row 150 m

5 burpees

12.2.11 Workout

A. Back Squat @ 30X1; 3,3,3; rest 5 min (245lbs-245lbs-245lbs)
+
3 sets: (1:01)(1:05)(1:04)
3 clean and jerk tough (185lbs-185lbs-185lbs)
6 burpees AFAP
rest 2:30
+
'Jackie'
6:44 (1 second off of previous PR)

12.1.11 Workout

A. Push Press x 1/Push Jerk x 2/Split Jerk x 1; rest 2 min x 4 (155lbs-160-160-165)

B. Rope Ascents - 2 per set leg less - 20'; rest 3 min x 3 (1 legless, 1 legs used per set)

C. Farmers Walk - 50 m heavy continuous; rest 2 min x 3 (2 pood kettlebell in each hand)