Training 2.1

Tuesday 5.29.12

A. Tall Snatch- 3 x 3; rest 90 sec w/ 45#

B. Hang Power Snatch- 3 x 3; rest 90 sec (add weight per set)

      75, 80, 85 x2 reps only

C1. Back Squat @ 20X1; 5 reps x 3; rest 10 sec

      100# for all

C2. GH Raises @ 30X1; 6-8 reps x 3; rest 3 min

       8, 8, 8

+

10 min AMRAP

5 Burpees

7 Knees to Elbow

10 Box Jumps, 20” step down eeach rep

       5 rounds + 3 - super sore, zero energy, ripped hands :(

Wednesday 5.30.12

A1. HSPU @ 30X1- max reps x 4; rest 10 sec

      1, 3, 3

A2. Kipping Pull Ups- max reps x 4; rest 3 min

      5, 5, 3

+

3 sets; rest 4 x work

5 Hang Power Clean TnG, 85#

Row 200m

       1:24, 1:24, 1:17

Thursday 5.31.12

A. Clean & Jerk- build to a heavy 3 reps in 10 min (2-3 sec b/w reps)

        95, 115, 125, 130# x 1 rep only

B. Dead Lift @ 13X1- 3 reps @ 50% x 8 sets; EMOM (FAST off the ground)

        115#

+

Alternating Minutes

5 Wall Ball, 15# odd minutes

5 Toes to Bar Even minutes

       -felt good. all T2B not unbroken

Friday 6.1.12

5 min @ high consistent aerobic effort

3 Pull Ups

5 Push Ups

8 Squats

5 min rest

5 min @ high…

1 HSPU

5 Russian KBS, 53#

10 Box Jumps, 14”

5 min rest

5 min @ high…

2 Ring Dip

10 Sit Ups

15 Double Unders

5 min rest

5 min @ high…

Run 150m

10 HR Push Ups

        7, 6+2, 4, 3+run