Ty - 7/25/2011

12-9-6-3

front squat @135
burpee box jump - 24"

6:20

Ty - 7/23/2011

Shoulder problem - made this up

600 meter run
50 russian swings - 1.5 pood/55
600 meter run
50 KB walking lunges (25/leg)
600 meter run
50 games pushups
600 meter run

19:15

first 600 was 2:20. swings were unbroken. lunges were 5x10 w/ a couple breaths break. pushups were 10 then 5's etc. runs were tough after the lunges.

Ty - 7/21/2011

Front squats - 4x3 at 200#

shoulder still messed up. made up my own metcon

3 rounds of:
400 meter run
20 jump squats
30 situps
100 double unders

17:45

heat doesn't help. tougher than i thought. tripped up on the DUs quite a bit.

Ty - 7/13/2011

Power Snatch max: up to 175 but had a pretty deep squat

3 power cleans ( 80-85% of your one rep max ) - used 205
6 dead lifts ( same weight as your cleans ) - 205
9 pull ups

5:16


The power cleans were heavy. never failed a rep but had pretty bad form - feet pretty wide. After the first set of cleans, on the pullup bar, my shoulder started hurting. i pushed through. the next morning my right shoulder killed. felt like the same injury from the summer after college. still hurts (7/21) but is better. need to go slow.

Ty - 7/11/2011

Morning: 5 round tabata pushups (regular) and 5 round tabata situps.

Evening:

Front Squat max - 235. 10 pound PR. felt good. went for 245 but failed.

Metcon: 4 rounds for time with exactly 2 minutes rest of
8 front squats - 175# (75% of 1RM)
400 meter run

14:18

Went unbroken on all the squats. felt great.

4x5 25lb weighted pullups.

4x8 25lb weighted back extenstions

Ty - 7/9/2011

Pressing snatch balance - find 3 rep max.

This is like a slow and light snatch balance where you push yourself under the bar. put a lot of stress on my rear delts and felt weird. only wne up to 85lbs.

Bear Complex - 3 sequences per set.

75, 85, 115, 135, 165 (with jerks)

Post:
10 dips
10 russian swings - 70lb
10 dips
10 russian swings
2 dips
10 swings
4 dips
10 swings
6 dips
10 swings
8 dips
10 swings
10 dips
10 swings

Ty - 7/8/2011

Clean Pulls - sets of 3 - 135, 185, 205, 225, 245, 255

These helped a lot. able to get the initial pull down. think they will help greatly w/ my power cleans.

Metcon:
5 rounds for time with exactly 1 minute rest of -
2 deadlifts - 310lbs
50 double unders

all deads were singles with set-up time b/t. unbroken on the first 3 sets of double unders. tripped up a couple times on each of the last 2.

7:31