Wednesday Workout;

HSPU *4+3
Clean and Jerk 110*1+1 120*1+1*2
Front Squat 125*3
Oh Sq 45*10*3 (90 sec)
Chins 12/ 7/ 5/ 5 (90 sec)
1/4 Mile @2%&7.5mph*3 (90 sec)
Stretch

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Monday Workout;

"'til snatching 100 is normal"
Snatch 90*1 100*1 100*0*2 100*1
Snatch High Pull 110*2*2
OHP 60*10/ 10/ *6+4 Push Jerks (90 sec)
Lat Pull Down Wide 65*10*3 (90 sec)
Dips *10*3 (90 sec)
Stretch
Feed


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Friday Workout;

Legs still annihilated from Wednesday.
                 (stairs terrible going down)
HSPU Pauses *2*5
Pull Ups 5/ 3/ 1
Pull Up Lockouts 25*3*3
Weighted Chin 35*3*3
Ring Dip (thumbs ext rotated) *5*5(90 sec)
Hanging Pike Up *20*2

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Wednesday Workout;

HSPU *3*3
Clean and Jerk 112*1+1*3
Front Sq 120*3*3
Short Break
1/2 Murph :
1/2 Mile
50 Chins
100 Hands Up Push Ups
150 BW Squads
1/2 Mile
46:31:3
Stretch

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Monday Workout;

Snatch 80*1 85*0 (In&out) 85*1 90*1*2 (finally connected)
OHP 50*12*4 (2 min)
Wide Pull Down 62*12*4 (2 min)
Dips *12*3 (2 min)
Stretch

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Saturday Workout;

Clean and Jerk 110*1+1 120*1+1 130*1+1*2
Clean 90*3 100*3
Front Squat 120*3 130*3*2
Chins +7+4 (2min)
Ring Dips *7*2/ *5*2 2 min - correctly externally rotated last two sets)
Stretch

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Friday Workout;

Snatch 80*1 90*0 90*1 95*1*2
Snatch High Pull 112*2
HSPU Pauses *2*3
Wide Pull Up Lockouts 20*3*3
DB BP 50*10 65*12*3 (2 min)
Stretch

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Wednesday Workout;

Clean and Jerk 110*1+1*3
Front Squat 122*3*3
Back Squat 95*10*2 (2min)
Stretch

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Wednesday Workout 2;

Chins + Dips + Parrallet Push Up *10+10+10/ *10+10+10/ *8+8+8/ *5+5+5 (2min)
Deads 80*15

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Wednesday Workout;

HSPU *1*4 Pauses
Free Handstands *3*3
Crow *3*2
Clean and Jerk 110-115*1+1*3-5
Front Squat 120-125*3*3
Chins *10-12*3 (3 min)
OH Sq 50-60*10*2 (3 min)
Dips *10-12*3 (3 min)
1/4 Miles 8.0*3

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Monday Workout;

Snatch 80*1 85*1*3 (tentative + wrist feeling better)
Snatch High Pull 92*2*3 (hamb good)
BB OHP 50*10 60*10*2/ 60*7+1 (3 min)
Lat Pull Down Wide 140Lbs*10*3 (3 min)
Uni Farmers Walk 85Lbs *40m*3e (3 min)
High Ring Push Ups *10*3 (3min)
Hanging Pike Ups *20
Stretch


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Olympic Lifting Clinic with Coach Josh: Only 30 Spots!

undefined#.TkhcGprMDwY.mailto

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Rob Orlando's Rope Climbing Lesson" on YouTube

http://www.youtube.com/watch?v=sjQEdJ7WoOY&feature=youtube_gdata_player

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Saturday Workout;

HSPU 3/ 6/ 3/ 3
Snatch Pull 70*3 80*2 90*1 100*1*3
Chins *6*3
Front Squats 120*3*3
Stretch

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Crossfit

808crossfit.com
http://crossfitprime.com/#4864
http://crossfitlove.com/

Wednesday Workout;

HSPU Pauses *1*5
Hand Stand Practice *5*3
Crow *20 sec *5
Muscle Up Tech +3+5 (raised past eye level)
Chins 10/ 11/ 12
Springs Studio 180yrd/ 150/ 120
Stretch


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Monday Workout;

Not snappy but coming out of it. Strong.
Snatch High Pull + Snatch 70*1+1 80*1+1*2
Clean and Jerk 110*1+1
Power Clean and OHP 60*1+5*3
Chins *5 Chins Upper Partial *3*2
Chins w Weighted Finish +20*3*3
Front Squat 115*3*3
BB BP 85*5*3
Stretch
False Grip Hanging in Rings *3*2

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Saturday Workout;

Burnt out...download
Snatch 90*1
Clean and Jerk 122*1+1
Front Squat 130*3
HSPU 4/ 3/ 2
Chins *6*3
Stretch

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Friday Workout;

Band Assisted Pull Up -25*8*4 (75 sec)
OH Squat 50*8*4 (75 sec)
BB BP 85*8*4 (75 sec)
1/4 Mile @2%& 7.5/8.0/8.5 (3min)
Stretch

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Wednesday Workout 2:

Addendum...
HSPU *3*2/ *3(short pause on each w head on ground)

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Wednesday Workout 2:

Clean and Jerk 100*1+1 110*1+1 120*1+1 (good pulls + easy...joints tender)
Front Squats 130*3 125*3*2
RDL 130*5
Stretch

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Wednesday Workout 1:

Close Grip BB BP 62*10*4 (75 sec)
Wide Grip Pull Down 62*10*4 (75 sec)


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Tuesday Commute;

4 trains
1:40
(that's 1 hour and 40 minutes)

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Tuesday Workout 2:

Snatch 90*1*3 (working on being alert in catch)
Snatch High Pull 102*2*3 (not to snappy/ use right leg too much)
OH Squat 50*10*3 (75 sec)
Stretch
Coconut water

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Tuesday Workout 1:

BB BP 80*10 90*10*2 90*5+2 (75 sec)
1/4 Mile @2%&7.5mph *3 (75 sec)
Chins *10*2/ *7 (75 sec)
Light Stretch
Coconut Water

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