1.8.13

5/3/1 C1W1 Press: 115-130-150(+1)

Hang Clean - Front Squat - Hang Clean: 185 - 205(x4)

WOD: (Partner WOD, each partner doing a round at a time)
8 min. AMRAP:  5 hang cleans, 5 S2O (@135#) : 17+7 with Joe Tyson (Joe really held me back, 27 rounds is doable)

1.7.13

5/3/1 Cycle 1, Week 1 5-5-5+

Back Squat: 245 - 285 - 325(+2)
Bench Press: 205 - 235 - 265 (+4)
BP Assistance:  Chin-ups: 10 - 8     Pull-ups: 10 - 8

WOD:
60 wall balls
400 m run (with ball)
60 slam balls
9:14 Rx

1.6.13

Rest day

1.5.13

Establish 1RM press: 185# (20# PR, though I had done 165# for 3.  It felt good, after hitting 185 I missed 195, then 190)

3 Rounds:

3 DL @315
5 Power Cleans @185
10 Alternating dumbbell snatches @65
6:14 Rx

1.4.13

Rest Day

1.3.13

Power Snatch, every 30 seconds: 8@ 155#, 8@165#

Split Jerk Doubles: 185-205-5@225

Bench 5x5: 225-245-255-265-275

WOD:


AMRAP in 10 minutes:
10 thrusters (95lb/65lb)
6 burpees
10 kettlebell swings (53lb/35lb)

For this WOD, one partner will be working at a time.  Both partners must complete the movement before advancing to the next movement. For example, Partner A does their 10 Thrusters, then partner B does their 10 thruster, then they move on.

With Ellis: 4+6 Rx   (All movements unbroken)

1.2.13

Fight Gone Bad: 289 rx

Wall Balls: 25 - 20 - 20

SDLHP:    30 -  20  -  22

Box Jumps: 28 - 14 - 12

Push Press: 25 - 20 - 22

Row:          10 - 11 - 12

Box Jumps killed me.  Goal of 330 next time...+14 per round. 

1.1.13

Snatch complex, power snatch from ground then power from hang:  7 sets up to 80kg

5x10 Bent over rows at 60 kg

Deadlift Doubles up to 200 kg