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Archive for March, 2013

Tuesday workout

Wednesday, March 20th, 2013

Str: Thruster (3 reps every 2 min for 8 sets)
(95, 105, 105, 115, 125, 125, 135, 145 (only got 2/3))

Met:
AMRAP 6 min {
100m Farmer carry 45 DB each hand
10 DB pushups
}
Rest 1 min
AMRAP 6 min {
10 lunges with DB
20 abmat situps
}

3 / 4+14 @ 40lb

Saturday Workout

Monday, March 18th, 2013

13.2
AMRAP 10:00
5 Shoulder to overhead @115
10 Deadlift @115
15 box jumps @24″

6+3 Rx

Thursday Workout

Thursday, March 14th, 2013

Str: Max pullups training
8 rounds
9 pullups
30s rest

Met:
2 rounds
Run 400m
40 plate burpees (burpee then replace jump and clap with plate overhead)
16:30 Rx @ 45lb plate

Tuesday workout

Thursday, March 14th, 2013

Met:
Do the following every minute for 30 minutes
1 Rep of Bear Complex (Power Clean, Front Thruster, Back Thruster)

successfully did 115lb for all reps

Saturday Workout: 13.1

Tuesday, March 12th, 2013

13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

100 Rx finished 75lb snatches at 5:20

Tuesday Workout

Friday, March 8th, 2013

Str: thrusters (5,5,5,5,5) (95,105,115,125,135)

Tabata 8 min alternate between
Deadlift @ 75% 1RM
Chest to bar pullups

73 @ 225 DL
didn't get all pullups C2B towards the end

Thursday Workout

Friday, March 8th, 2013

Str: max pullups

Do max on bar
rest 2 min
now do 5 rounds of
1/2 max pullups
rest 1 min

Met:
Row 500m
5 rounds {
5 HSPU
10 pistols
}
Run 400m

10:57 Rx