Full Cleans***Wed. 30 July 2014

Clean complex
1 clean + 1 hang clean
135 x 1
135 x 1
155 x 1
155 x 1
175 x 1
175 x 1
195 x 1
195 x 1
215 x 1
215 x 1



AMRAP 4 Min of
Cleans @70% (185#)



Power Jerks
135 x 3
135 x 3
155 x 5
175 x 3
185 x 3
195 x 1 x 1 x 1
215 x 1 x 1 x 1
215 x 1 x 1 x 1

Tuesday July 28th

Back squat
6 x 4
=@245#


EMOTM 10 min
2 snatch balance @135#


4 sets of
2 segmented snatch deadlifts
Rest 30 seconds
2 snatch high pulls
Rest 2 min
=155-155-165-175


7 rounds of
5 Burpees
100m sprint
Rest 2:45

Monday July 28th , 2014

Part I
 "Jackie"
8:02
One of my slowest times ever...NOT GOOD

Part II
Stricts Bar Dips
10-10-10-10-10-10


Part III
3 rounds for time
25 push press @75#
20 KB Swings @55#
25 Sit-ups
20 Burpees
25 Box jumps/ step-ups

Saturday July 26th

3 rounds of
2 back squat @85% ( 275 #)
Rest 2 min
2 back squat
Rest 2 min
2 back squat
Rest 2 min
10 strict press @ 80-85% (135#)
     1 every 30 seconds
Rest 2 min
10 chin ups (Supine)
     1 every 30 seconds
Rest 3 min

6 rounds of
7 Box jumps over @24"
7 thrusters @ 95#
Rest 2 min
1 = :47
2 = :29
3 = :29
4 = :32
5 = :28
6 = :26

Friday 25 July

Snatch pull from blocks

135 x 3
135 x 3
155 x 3
155 x 3
185 x 3
185 x 3
205 x 3
225 x 3

Snatch
135 x 1 x 1
155 x 1 x 1
175 x 1
185 x 1
205 x fail
205 x fail

10 rounds not for time
10 ball slams
5 Dips

...

Dead lift
225 x 5
245 x 5
275 x 5
295 x 5
315 x 5

335 x 1
355 x 1
375 x 1

22 July

A.M

DB Bench
45# x 16
50 x 17
55 x 15
65 x 12
70 x 10

Hammer curls
40# x 12
40 x 12
45 x 8
50 x 5

Dips
10-10-10

P.M
3 rounds of
90 seconds ME row
90 seconds rest
90 second AMRAP
-----5 Burpee pullups
-----10 box jumps
90 seconds rest

REST 5 Min
6 rounds of
200m run
15 KB swings
90 second rest

Wednesday July 16th

Snatch balance
115 x 2
135 x 2
155 x 2
175 x 2
185 x 1
205 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x FAIL

Rounds of
6 chest to bar pullups
6 thrusters @115#
Rest 1 min

Monday 14 July 2014

Back Squat  (40 Min)
3 x 10 @75% of 1rm

= 3 x 10 @245#


WOD 1
4 Min AMRAP
10 Calories on the Airdyne
5 Hang power cleans @135
4 rounds + 4 calories


REST 6 MIN


5 Min AMRAP
7 DB  thrusters @40#
7 pullups
=4 rounds

REST 6 MIN


4 Min AMRAP
Weight DB Step-ups
(Left + Right =1)

=16 reps @40#

Saturday 12 July 2014

Close Grip Bench
Find RM
155 x 5
175 x 5
185 x 5
205 x 5
225 x 5


Strict Press
Find 1 RM
95 x 3
115 x 2
135 x 1
155 x 1
165 x 1 (Current MAX)
175 x FAIL



Weighted Pull-up
Find 1 RM
55#


4 rounds of
250m row
10m bear crawl
12 push jerk @115
10m bear crawl
=10.38

DB Strict Press
40# x 10
40 x 10
40 x 10

3 July 2014

Pull ups
5-5-5-4-4-5

Good mornings
95# x 5
105 x 5
115 x 5
125 x 5
135 x 5

Supine ring rows (feet on box)
5-6-6-5-5-4

Hammer curls
50# x 10
45 x 8
40 x 10
35 x 10

Front plate raise
25# x 15
35 x 11
45 x 5

Tabata air dyne for total calories
=82 calories