February 12, 2013 (Tuesday)

Warm -Up

500 Row
10 Sled Push
30
20
10 KB Snatch/Arm (16 kg.)

Strength/Skill

A. 7 x 2 Clean DL -> Hover SC -> Jerk - worked up to 230#

B. 3 x 5
     1. PP - 135/145/155#
     2. Pendaly Row - 135/145/155#

Strength

HBBS
     3 x 5 - 260/265/270#
     3 x 3 - 275/280/285#

Conditioning

2 Rounds for time of:
     100 DFU
     50 S -> OH (95#)
     25 TTB

Score - 12:33

February 11, 2013 (Monday)

Warm-Up

A. 2 Rounds of:
     125 m. Row
     5 GHD SU
     5 GHD HE
     5 Mixed Grip Pull Up
     5 Slow Push Up
     10 AS

B. 500 m. Row

C. 2 Rounds of:
     10 Medball Clean WB
     10 Bandy Side-steps R/L
     10 GM
     10 PVC PT

Conditioning

AM - Gym

10 min. to find heavy Snatch - 185#
10 min. to find heavy Clean & Jerk - 255#
     3 min. rest
9 min. AMRAP:
     15 WB (20#)
     10 Burpee BJ (24")

Score - 5 Rounds

PM - Swim

WU
300 Choice (RIMO K/D/S)
4 x 50 Catch Up @ 1:00

MS
8 x 50 Swim E-H @ 1:00
4 x 100 Pull (25 Fist/50 3/5 Breathe/25 High Head Breast)
2 x 200 I.M. Kick @ 4:00

WD
100 Easy

 

February 10, 2013 (Sunday)

Rest

February 9, 2013 (Saturday)

Rest

February 8, 2013 (Friday)

Warm-Up

Work up in wt. towards SC -> PJ

Skill/Strength

A. From just above the knee, work up to heavy SC -> PJ - 245#

B. Work up to heavy 2 x Hover DL - 335#

Strength

A. 3 x 5 :03 Top Pause -> :03 Descent -> Fast Up
     1. BP - 205#
     2. Wtd PU - 16 kg. KB

Conditioning

A. 2 trials of T-test - 10.01

B. 2 trials of Pro-Agility test - 4.9

C. 2 trials of 40m. sprint - 5.34

D. 2 trials of 300 m. Shuttle test - 1:05

E. 20 x 50 Swim
     10 @ :45, 10 @ :40

February 7, 2013 (Thursday)

Rest

February 6, 2013 (Wednesday)

Warm-Up

Work up in wt. w/ extra SB, OHS etc.

Skill

From just above the knee, work up to heavy and perfect snatch - ended at 185# (the best of all)

Conditioning

"Murph"

all w/ a 25# wt. vest

     1 mile run

     100 Pull Up

     200 Push

     300 Squat

     1 mile run

Score - 57:51