The LAB

2012-11-27

A1. Back Squat 3, 3, 2, 2, 1, 1 (215,235,245,255,265,275)
A2. Weighted Pull ups 5, 3, 1, 5, 3, 1 (1 pd, 1.5 pd, 2 pd, 1pd, 2pd, 3pd)
A3. Weighted Lunges 20 reps (95)

B. CPBAT: 1 P.Clean 90% 10 EMOM (195)

2012-11-26

Rest

2012-11-21

20 min AMRAP
4 Muscle ups
6 Overhead Squats 135#
9  Toes 2  bar

6 rounds 7 reps. Stupid WOD!

2012-11-15

power clean 5-3-1-5-3-1 TNG
155-165-185-165-185-205
Hang Snatch 6X2
95-115-135-135-145-155

2012-11-11

A. 3 position halting snatch
7X3. 115-115-135-135-135-135-115
B. Tall clean
7X3. 135-145-145-155-155-155-155

C. 3 rounds
20 Walking lunges #115
8 CTB

2012-11-09

Throwdown Qualifier 1: 10 min AMRAP, 15 cleans 95#, 30 DU. 7 rounds + 12 reps = 327

2012-11-08

Snacth 3×2, 3×1
135-145-155-165-175 miss-175 miss

Clean off the block knee high 3×2, 3×1
165-185-195-200-205-210

2012-11-07

Lactate power 1
4 reps
Power clean 145# 30 seconds (12-10-8-8)

4 reps AD for cal (22-20-22-18)

2012-11-06

Back Squat 3,2,1,3,2,1
215-235-245-220-245-255
Shoulder Press 5,3,1,5
95-115-135-105

2012-11-04

10 min EMOM: 2 Power Cleans @ 80%. 185#, pretty rough toward the end.