3.6.13

1 Power Clean 4 Front Squats @185
1 Power Clean 3 Front Squats @205
3 x 1 Power Clean 3 Front Squats @225

Some more power cleans at 225

Olympic Lifting Class: Pausing 3 position power snatches

3.5.13

5 sets of:
3 wide grip strict pullups
3 close grip strict chin ups
3 regular grip strict pullups

8 sets of:

4 push press, 175#

8 kettlebell swings 70lb

-each sets starts every 90 seconds

then…~3min rest 

AMRAP in 6 minutes:

7 hang clean 135lb

8 box jumps 24in pause at top   7+3Rx

Work up to heavy split jerk: 275#, missed 300# twice losing it forward in the dip. 

5x5 Pendlay rows up to 90kg

3.4.13

5/3/1 C3W4 deload for Squats and Press (tried to do squats using a lot of speed)

7x2 Snatch pulls @185#
5x3 Snatch DLs @ 205#


For time:
Row 1200m
60 pushups
30 burpees

8:18...slowed down big time on last 15 burpees.

3.3.13

Rest day.

First 4 hour PE morning session practice test...sucked, 24/40.

3.2.13

Rest day.  Worked on DUs a little.

Quads sore from thrusters on Friday.

3.1.13

3 minutes: 4 thrusters @155#, 4 lateral over the bar burpees:  32 total reps
Rest 3 mintues

4 minutes: 6 thrusters @115#, 6 lateral over the bar burpees:  40 total reps
Rest 3 mintues

5 minutes: 8thrusters @75#, 8 lateral over the bar burpees:   49 total reps

Total: 121 reps.

Then for time with Ellis:
60 WB
50 Hang cleans @135#
40 C2B

50 WB
40 Hang cleans @135#
30 C2B

40 WB
30 Hang cleans @135#
20 C2B

14:56, we split up everything equal except C2Bs, Ellis did a lot more...and I did 20 of 30 hang cleans on the last set.

2.28.13

Worked on DUs.

Snatch 10x1 @90%: 176  (missed a couple forward but felt good)

Cleans 10x1 @90%: 253# (only ended up doing 6, started failing)

5/3/1 C2W3 Deadlift: 390 - 410 - 460 (felt really heavy after that much pulling with cleans, need to get upper back strength up)