Snatch Balance/Heaving Snatch Balance
1 - 1 - 1
155
165
175



3 rounds

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.



3. Rounds 8:58

Snatch
3 - 3 - 3

95 115 135 155
165x2


Five rounds for time of:

35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

4:49 as rx'd


Graham Holmberg 3:29. Post time to comments."

Bradford Press
3 - 3 - 3
45x3 95x3 115x3
125x3 135x3 <-- hard

2 rounds for time of:

18 Box jumps, 30" box
12 Burpees
7 Power Snatches, 135 pounds

7:17as rx'd
 originally had 145 on the bar and it was too much
missed 2 lifts and dropped it to 135.

Snatch Balance/Heaving Snatch Balance
3 - 3 - 3
45x3 75x3 95x3 115x3 135x3

Complete as many rounds as possible in 10 minutes of:

155 pound Clean and jerk, 3 reps
10 Wide Grip pull-ups

Post rounds completed to comments.

5 rounds +9 as rx'd

Snatch
5 - 5 - 5
115x5 135x5 155x5




Was supposed to do
21-15-9 reps for time of:
115 pound Power clean
115 pound Push-Jerk
Post time to comments.

Did
4 rounds for time of:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
50m run

Post loads and times to comments.

5:35 as rx'd

Bradford Press
5 - 5 - 5
45x5 65x5 75x5 95x5 105x5

"Three rounds for time of:
10 Pull-ups
20 Dumbbell Thrusters, 35 pound
Row 200 meters

Post time to comments."

7:05
AB told me later I shorted 1 thruster in round 1 and 3 in round 2.

Snatch Balance/Heaving Snatch Balance
5 - 5 - 5
45x5 75x5 95x5


Heaving
115x5 135x5<--hard

Complete as many rounds as possible in 12 minutes of:

11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
Post rounds completed to comments.

3 rounds +5pull-ups
need to nut up on the deadlifts.

Hang Power Cleans

3-3-3
45x3 95x3 115x3 135x3
155xf 145x1

High bar BackSquat
1 - 1 - 1

115x5 225x3 275x3
295 x1 315x1


Saturday.
15-12-9
115 Power Snatch
Chest to bar Pull-up

9:10

Weighted Pull-ups

25x3
50x3
60x3
70x3
80x2

BackSquat
3-3-3

45x10
135x5
225x3
275x3
285x3
300x3

Hang/Power Snatch
5 - 5 - 5

75x5 105x5 125x5 135x5


Complete as many rounds of the following in 15 minutes as possilbe.

Run 100 meters
1 Muscle-up

Each round add a Muscle-up.

7 rounds
+5 MU's

Weighted Pullups
5 - 5 - 5
25x5 50x5
35x5 40x5


Five rounds for time of:

30 Double unders
45 pound Dumbbell Squat clean thruster, 15 reps

Post time to comments

14:13
used the 'white' rope at first.
it was too short and really thru off my DU's
went to a longer rope and banged out MUCH better sets
last set of 30 was unbroken.

High bar BackSquat
5 - 5 - 5

135

185

225

255

275x5

Complete as many rounds of the following as possible in 5 minutes
185 pound Deadlift, 15 reps
Run 100 meters

3 rounds +12

rest 7 minutes

Complete as many rounds of the following as possible in 5 minutes
30 Inch box jump, 7 reps
Run 100 meters

Post loads and rounds to comments

5 rounds +1

Snatch Grip Power Pull
1 - 1 - 1

135 x5
185 x1 205 x1 215x1

Complete as many rounds as possible in 15 minutes of:

135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 Ab-mat Sit-ups

5 Rounds
+5 Push-presses

Weighted Dips
1 - 1 - 1
25x5 50x3 70x2 90x2
 100x1 110x1 120F

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps
35 Dumbbell Hang Clean, 6 reps
6 Burpee Knee's to Elbows

Post rounds completed to comments.

8 rounds +BoxJumps

Overhead Squat
1 - 1 - 1
135x5 165x5
195x1 215x1 225F 225F

Fail to get the 225 overhead...
Must work on Jerk

Three rounds for time of:
225 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.



10:12
started at 275 but I felt I was going to do some real damage
dropped to 225 in round 2 and 3.
Still pretty tired ect

Snatch Grip Power Pull
3-3-3
135x3 155x3 185x3

3 Rounds
7 MUs
21 SGPP @ 95#

9:01 as rx'd

4/30/2012
Weighted Dips
3 - 3 - 3

25 x3
50x3
70x3
90 x3
100x2

For time:

75 pound Back squat, 50 reps
10 Behind the neck Pull-ups
75 pound Back squat, 40 reps
8 Behind the neck Pull-ups
75 pound Back squat, 30 reps
6 Behind the neck Pull-ups
75 pound Back squat, 20 reps
4 Behind the neck Pull-ups
75 pound Back squat, 10 reps
2 Behind the neck Pull-ups

9:26 as rx'd

Track and back +1

Run 60:Jog 60
Run 45:Jog 45
Run 30:Jog 30

14:28

Overhead Squat
135 x3
165 x3
185 x3
205 Fx2, failed on the jerk both times.

15 Min DU challange
5 - 10 - 15 - 20 - 30 - 35 ect

Got 35 then stalled
after hit 28 35 and 37? I think...

Felt tired from the word go
Need to tighten up sleep and diet big time

Snatch Grip Power Pull
5 - 5 - 5
135x5 145x5 155x5 165x5

Seven rounds for time of:

165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

8:33 as rx'd

Overhead Squat
5 - 5 - 5
155x5 185x5 205x5

95 Pound Sumo Deadlift High Pulls, 50 reps
95 pound Thruster, 25 reps
30 Pull-ups

7:13

Snatch Grip Deadlift
135x3
225x3
255x1
275x1
295x1
300x1

Amrap 15
3 weighted pull-ups @45#
Run 100m
6 Weighted Ring dips @45#
Run 100m
9 G-squat "+" @45#
Run100m

4 rounds
+3:+6.

Front Squat
1 - 1 - 1
135x5
225x3
255x1
275x1
285x1

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

17 rounds +6
used grips

Snatch Grip Deadlift
3-3-3
135 x3
225 x3
245 x3
265 x3
275 x3

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

13:56

Pull-up Progressions
3-3-3


Four rounds of:
Double Unders
Box Jumps
DB Thrusters

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute NO break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Add your points and post them to comments.

DU 31, 37, 17, 15
BJ 15, 14, 14, 16
DBThusters 14, 13, 14, 16

Front Squat
3 - 3 - 3
135x3
185x3
205x3
225x3
245x3
255x3

20 Toes to Bar
30 1H DB swings @45
40 A Reaches

12:45

Snatch Grip Deadlift
5 - 5 - 5
135x5
185x5
205x5
225x5

AMRAP 10
10 DB snatches @45#
20 Double Unders

6 rounds flat

Pull-up Progressions
Worked up to OHA x5 each side

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.

6:59 as rx'd

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post loads and rounds to comments

18 rounds even

HeSPU x5
off abmat to 'standing'

Blended set
Frontlever row x1
Rev Yewki x1
Frontlever row x1
L-pull-up x1

GHR 3x5

as rx'd above, missed the GHR's

HSPU 3 mats
x4 Parrallets

Ring dips rep max
23/13/11

100 push-ups

20, 20, 10, 10, 20, 20

Deadlift 3x3
315x3, 325x3, 335x3
Good mornings 5x15
45, 65, 75, 75, 75

Misc. Front lever work

100 Push-ups
25/25/25/25 appr 90secs rest between sets

Press 3x3
135x3, 145x3, 155x3

Pull-ups 8x10 complete
Rep Max Dips @25#  12/12/11

Press 3x5 145x5
Dips 8x10 complete
Chin-ups 5x10 complete

Snatch 165x1

Squat 295x5

135# FSquat Rep Max 15/15/10

GHR 3 x10  10/10/8

Thick grip Press
120 x5
135 x3
150 xX result x3

Thick Grip Deadlift
165 x5
185 x3
205 xX result x1

Back Squat
235 x5
265 x3
295 xX 

Result 295 x9

Miss Bev

40 Handstand Push-ups
40 Deadlift 135 pounds
40 Push-ups
40 Kettlebell/Dumbbell swings, 55 pounds
40 DB Push presses, 35/25 pounds
Row 1000m
40 Sit-ups
40 Back Extensions


22:54