11.9.14

Worked up to 185# snatch

11.8.14

REst Day

11.7.14

AM: Squats: Worked up to 3x2: 405-425-425

11.6.14

Every 2 Minutes for 10 Minutes run 250m:  Range 0:47-0:50

Then, for time:
21-15-9 rep rounds of: Kettlebell swings, goblet squats, and walking lunge with kettlebell (53/35)
*5 Burpee penalty if Kettebell touches the ground*

5:4X

11.5.14

Skill: ~20 Minutes work on Muscle-ups (5×5 hips to rings and 5×3 transitions / other drills as needed)

Worked on some MU doubles

8 Minute Tabata: Rowing: Min. 88


Rest 5 Minutes
Max Burpees in 2 Minutes: 36

11.4.14

Every Minute on the Minute: 2 Push Presses (Increase weight as necessary)

Worked up to 205#

For time:

3 Rounds for time:

250m Row

15 Thrusters (95/65)

15 Pull-ups

Rest 1 Minute Between Rounds (Score total time)

9:4X 

11.3.14

Skill: Backsquats: 5×3 (Work up to heavy triple)

Worked up to 2x3 @405, then 2 triples at 425 with green band

Then, “Nancy”
5 Rounds for time: 400 m run, 15 overhead squats

15:XX