A1. Hang power snatch 5x5 A2. Monster walk x10

B1. Dead lift x3x4 B2. Super Frog x 30 secondsx4

C. Elevated Bulgarian Split Squat x8x3

D. KB swing 3x20 - 80#

E. Ab work on the land mine

A. Run 2 miles

B. Dead Lift - 6x3

275, 285, 295, 305, 315, 315

C. 3 Sets, not for time:

5 Strict Pull ups @ 30X1

20 KB Swing, 70#

—-

First time doing any kind of heavy dead lift in a loooonnng time.  Felt good to lift heavy again.

1/24/2012
7 Rounds:
AMRAP 45 seconds, Squat Clean @ 155#
AMRAP 45 seconds, Double unders
Rest 1 minute
—-
5-7 cleans per round
60-70 Double unders per round
—-

1/25/2012
2 rounds:
80 Airdyne Calories
50 KB swing, 53#
30 pull ups
Rest 10 minutes
—-
6:38, 7:19
—-

1/26/2012
A1. Front Squat x 4 x 6- 205, 205, 225, 225, 225, 235
A2. HSPU - 6x5 - about a 2-4” negative

A. Run 2.5 miles

B. Swim 2600m

1000m (400 sw, 200 dr/sw, 200 k/sw, 200 sw)

10x100m; 5 @ 1:30, 5@ 1:25

10x50m; 1 Fast/EZ, 1 under/over @ 1:00

100m ez

“Wittman”

7 Rounds for time:

15 KB Swing, 53#

15 Power Clean, 95#

15 Box Jump, 24”

—-

20:07

F.M.L. - never doing this again.

“Nicole”

AMRAP 20 minutes:

Run 400m

AMRAP Pull ups 

—-

score = 131

Run 3 miles

@menglehardt - so that is how we are going to play it?

A. 4 Sets: 1 Push Press+2 Push Jerk+2 Split Jerk, r:2 minutes

185, 195, 205, 215

B. 5 Sets: 1 min FLR, 1 min Airdyne @ 70 rpm