10 - 16 August

Monday 11 August 2014

[1] Hang Snatch 5RM: Weights: 145, 155, 165
[2] 1 Power Clean + 5 Push Press: Weights: 165, 185, 195, 205, 195, 185, 165 (for 10 reps)
[3] 20 Rep Squat: 13 reps @ 295lbs. *Just wasn’t feeling it today
[4] 3 Rounds for time:
12 Overhead Walking Lunges @ 135lbs
*Drop bar and snatch at 6 Rep mark
30 Double Unders
3 Muscle Ups
Time: 8:01

[5]  4 rounds (UT – untimed)
10 GH Raise
10 GHD Situps

Tuesday 12 August 2014

[1] Front Squats 5-5-5-3-3-3-1-1-1:
Weight: 3×5@245, 3×3@275, 3×1@305
[2] 4 rounds for time:
5 Muscle Ups
10 Deadlifts @ 225lbs
20 Wallballs
Time: 11:51

Wednesday 13 August 2014

AM:
[1] For Time:
Reps of 15-12-9
Thrusters @ 155lbs
Bar Facing Burpees
Time: 9:09
*Thrusters reps: 15 (6+5+4), 12 (4+4+4), 9 (4+5)
[2] For Time:
50 Toes 2 Bar
40 Pushups
30 Pistols
20 Strict Pullups
10 Box Jumps @ ~40inch
Time: 10:51
PM:
[1] For Time:
5 Rounds:
20 KB Snatches @ 24kg (10 per arm)
200m Run
30 ABMAT Situps
Time: 14:59

Thursday 14 August 2014
[1]  Rest Day

Friday 15 August 2014
[1]  20 Rep HBBS @ 295lbs for 20 Reps
[2]  Do 7 Sets of the following complex; find max weight.
*Must do the movement as prescribed; no combining movements (squat clean thrusters... vs power clean+Front squat+Push Press)
- Deadlift
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
- Snatch Grip Push Press
- Overhead Squat
Weight:  135, 145, 155, 165, 185, 205, 215, 225 @ push press, 225 with push jerks (easy), 235 fail at snatch grip push jerk
[3]  6 Rounds for time:
5 Clean & Jerks @ 135lbs
+1 Muscle Up to each round (round 1 do 1, round 6 do 6)
Time:  7:15 *first 3 rounds unbroken and continuous movement.  Forcing myself to stay tight and not do singles.
[4]  Hand Stand walk skillwork.

Saturday 16 August 2014
[1]  Split Jerk Skillwork
- 5x Half Split push jerk:  45, 75, 95, 125
- 5x Pressing Split Jerk Drop (from toes): 45, 75, 95, 95
[2]  5 Rounds for time:
5 Overhead Squats @ 135lbs
10 Toes 2 Bar (unbroken)
15 KB Walking Lunges, Front Racked @ 24kg each arm
20 Double Unders
Time:  13:10
[3]  10 Min EMOM - UNBROKEN
1st Min:  6 Bench Press @ 145lbs
2nd Min:  6 Power Cleans @ 165lbs
10 Reps on the last round; atleast 6/10 unbroken