Bench Press
3×5
75-75-85(3)-80-80
5 Rounds:
1 Min Row (Calories)
1 Min AMRAP Hang Power Snatch (75/55) 45
1 Min Rest
91
Archive for November, 2010
11172010
November 18, 201011122010
November 17, 2010Snatch Balance
2-2-2-2
These should be done at roughly 65% of your 1RM
45-45-45-45
Complete 10 Rounds:
1 Arm DB Power Clean, Right Arm
1 Arm DB Front Squat, Right Arm
1 Arm DB Push Press, Right Arm
1 Arm DB Front Squat, Right Arm
1 Arm DB Push Press, Right Arm
then, switch to left arm and complete:
1 Arm DB Power Clean, Left Arm
1 Arm DB Front Squat, Left Arm
1 Arm DB Push Press, Left Arm
1 Arm DB Front Squat, Left Arm
1 Arm DB Push Press, Left Arm
3:45 at 25lbs
11092010
November 12, 2010A. AMRAP in 4 Min:
5 CTB Pull ups
5 Box Jumps (30/24)
Rest 3 Min
B. AMRAP in 4 Min:
10 Burpees
15 Push Press (95/65) 55
Rest 3 Min
C. AMRAP in 4 Min:
10 Overhead Squat (95/65) 45
25 Double Unders – Singles
128
11112010 – Roy Jr
November 12, 20105 Rounds
15 Deadlifts – 95lbs
15 Box Jumps 20
15 Pullups 2 red bands
21:24
Previous time 22:17
11082010, So long 1RM, Hello four rep max!!
November 9, 2010Front Squat
5-5-5
95-105-110(4)
110 was my previous 1RM
Complete 5 rounds:
30 Sec Ring Dips
30 Sec Rest
30 Sec HSPU – negatives for the first few rounds, then holds
30 Sec Rest
43
11072010
November 9, 2010For Time:
9 Deadlifts (255/175) 125
45 Sit ups
Run 800m
6 Deadlifts
30 Sit ups
Run 800m
3 Deadlifts
15 Sit ups
Run 800m
20:12
The running felt great, i didn’t once think about how much I hate running, and I didn’t once slow down or walk.
11052010 Bastards
November 9, 20104 Rounds:
5 Power Clean and Jerks (135/95) 65lbs
10 Bastards (burpee with lateral jump over barbell)
6:48
11042010 – Man Makers
November 5, 201030 Man Makers for time – 15lbs.
6:55
Thought it would take longer. Oh well….
11032010
November 4, 2010Split Jerk
2-2-2
60% of your 1RM. Work on speed/power and the position of your split.
42-42-42
AMRAP in 15 min:
5 HSPU – on the box
10 Pullups
15 Kettlebell Swing (1.5/1pood)
4+15
11012010 Low Bar Back Squat
November 2, 2010Low Bar Back Squat
5-5-5
105-105-105
3 Rounds:
30 Overhead Plate Lunges (45/25) (30 total lunges, not 30 on each leg)
20 Ring Rows
10 Burpee Box Jumps
16:17. Mostly rx’d. I bent my knees on the ring rows after the first round.
Lunge!
Row!
And jump!
