Strength to Spare

Wednesday Workout ;

2012-02-15T17:35:00.001-08:00

Squat 102*5 *5
Kelso Shrugs 85*10 *3
Stretch

Wednesday Workout ;

2012-02-15T07:48:00.001-08:00

Treadmill,;
Key : distance, speed, rest
1/4 @9. 0mph (3min)
1/4 @9. 5mph (4min)
1/5 @9. 0mph (4+ min)
1/10 @9. 5mph
Stretch

Friday Workout ;

2012-02-11T05:49:00.001-08:00

Handstand
Frogstand
Snatch 70*1*3
Squat 145*3*3
Lat Pulldown Varied 100 *10 *8
Stretch

Sunday Workout ;

2012-02-05T17:33:00.000-08:00

Snatch 70*2 80 *2*2
Squat 135*5*3
Lat Pulldown Varied 100*10*6
Stretch
(tired)

Friday 10:49pm

2012-02-03T19:50:00.001-08:00

Elbow is as straight as it's been a few weeks. Weird. Tons of misses in front snatching today... Not for nuthin I guess.

Friday Workout ;

2012-02-03T17:12:00.000-08:00

Power Snatch + Sn Balance + OH Squat 40*1+ 1+ 1*5
Snatch. 80*1(2) 80*2(1) 80*3(all in front)
Tired/ ate immediately.

Thursday Workout ;

2012-02-02T07:43:00.000-08:00

Pulldown 85*10*10
Tabata 9.2mph @2% Treadmill
Stretch

Saturday Workout ;

2012-01-28T16:08:00.000-08:00

Snatch 80*3 80*2+ 0*2 (1miss on each set/ close)
Clean and Jerk 100*1+ 1 110*1+ 1 120*1+ 1
Snatch High Pull 90×2 100*2 110*2
Stretch
Gripper T*8*2

Thursday Workout ;

2012-01-26T18:40:00.000-08:00

Snatch 80*2*3
Clean + Jerk 90*2+ 1*3
OHP 60*5*3
Snatch Jumping High Pull 70*1 90*1 100*1
Gripper T*5*3
Stretch

Tuesday. Workout ;

2012-01-24T10:25:00.000-08:00

Squat 125*3*5
Snatch Power Shrug 60*3 80*3 105*3*3
Lat Pulldown 85*10*3 (3dif/ wide, BHN, Narrow Supinatdd)
Stretch

Monday Workout ;

2012-01-23T14:58:00.000-08:00

Dynamic Run Warm Up
Dips *10*3
Hanging Scap =15*3(attention to pinky and ring finger gripping)
Hand Stands on Wall
Frog Pose
6. 5mph Mile@2%
Stretch

Saturday Workout ;

2012-01-21T20:08:00.001-08:00

DB Bench 50*10*2
DB Shrug 70*10*2
DB Concentration Curl 15*10*2

Friday Workout ;

2012-01-21T04:30:00.001-08:00

Snatch 70 *3*3
Clean 90*1*3
Front Squat 112*3*3
Stretch

Tuesday Workout ;

2012-01-17T10:02:00.000-08:00

Snatch Deadlift 102kg *5*3
Squat 150 *5
Neck 15*15 forward and back
Neck 45degree*15 each
DB Shrug 75Lbs *10*2
Stretch

Monday Workout ;

2012-01-16T15:29:00.001-08:00

Dynamic Run Warm Up
Gymnastics Warm Up
Sprint 1/4 Mile @2 % 6:00pace *3 (5min)
OHP 50×5 60 *5*2 60*4!
Lat Pulldown 80*10 80*10(BHN)
Stretch
Chocolate Milk

Saturday Workout ;

2012-01-14T20:40:00.000-08:00

Snatch 60*3*3
Clean and Jerk 70*2+ 2*3
Front Squat. 95*3*3
Stretch
Elbow on mend...

Wednesday Workout ;

2012-01-11T07:33:00.000-08:00

Squat 150*1*5
OHP 50*5*5
Jerk 50*3*3
Gripper *3*3
Stretch

Monday Workout ;

2012-01-09T09:40:00.001-08:00

Gymnastics Warm Up
Snatch 40*3*3
Clean. 50*3*3
Dynamic Run Warm Up
Mile 9:16
Front Squat 60*3 85*3 *3
Stretch

Saturday Workout ;

2012-01-07T10:51:00.000-08:00

Dynamic Run Warm Up
3 Rounds
Handstand *3
Frog Stand *3
Hanging Scap *10

Tabata. Run 9mph @2%
Squat 125*5 138*5
Stretch
Gripper *3*3

Friday Workout ;

2012-01-06T18:47:00.001-08:00

Snatch 20*3*3
Clean. 20*3*3
Jerk *3
Front Squat 60 *3*3
Rack Dead 60*5 85*3*3
Stretch

Arm is now straight!? mid forearm is still got some not initial...

Tuesday Workout ;

2012-01-03T10:01:00.000-08:00

Squat
3 Warm Ups
Goal 300*2 on the minute AMRAP
12 Completed
Gripper *3*3
Stretch

Monday Workout ;

2012-01-02T15:56:00.000-08:00

1/4 Mile Treadmill
7.5/ 8.0/ 8.5/ 8.5mph
Stretch

Friday Workout ;

2011-12-30T07:43:00.001-08:00

Power Snatch + OH Squat 50*1+ 5 60*1+ 5 70*1+ 5
Front Squat 60*3 95*3 115*3 125*3
Back Squat 90*5 135*1 142*1 152*1
Stretch
Elbow isn't quite right. Racking Front Squat still difficult and very specific...

Tuesday Workout

2011-12-28T12:03:00.001-08:00

High Box Jump *3*3
Grab foot and jump through prep*1*5
Kip off Shins to Squat Position. *3*3
1/4 Mile Sprint Every 5 min *7/7. 5/8. 0mph
Squat 110*10*3 (75 sec rest]

Saturday Workout ;

2011-12-24T13:56:00.001-08:00

Snatch 90 *1 97*1 102*0 102*0 (in and out both, but up a little bit too fast)
Jerk 70 *1 (left elbow won't close 100%?)
Back Squat 110*5 120*5 130*5 140*5
Stretch

Friday Workout ;

2011-12-23T07:19:00.000-08:00

Dynamic Run Warm Up
Back and left arm Myofacial Release.
Lumbar Spine Stretches
Wall Handstand Practice *3

3 Rounds for Time;
500m Row
1/4 Mile
23:48
Stretch

Thursday Workout ;

2011-12-22T13:49:00.001-08:00

Clean 120*1
Squat 172*1
Deadlift 190*1 (hook grip) 210*0 210*0
Stretch

Wednesday Workout ;

2011-12-21T18:55:00.001-08:00

Snatch 90 *1*3
OHP 85*1 95*0*2

Sunday Workout :

2011-12-18T12:03:00.001-08:00

Snatch 90*1 102*0 102*1
Clean and Jerk 125*1+ 1
Squat 135*5
Stretch

Saturday Workout

2011-12-17T11:47:00.000-08:00

Pull Up *5*6
Hang Power Snatch 50*5*6
BB Close Grip BP 85*5*6
<elbow. A lil tender

Thursday Workout ;

2011-12-15T08:00:00.000-08:00

Ring Dips + Pike 3+ 1*3
DBL Unders *15
Clean and Jerk 110*1*3
Kip Up *2*5
Front Squat 130*3*3

Monday Workout 2;

2011-12-12T16:38:00.000-08:00

Snatch 90*1*3 (1 in and out)
HSPU *3*6
1/2 Flag *3*3 (no pause)
Stretch

Monday Workout;

2011-12-12T11:32:00.001-08:00

Pull Ups *4*3
Kip Ups
Chin Ups

Catch Phrase

2011-12-11T06:38:00.000-08:00

Strength to Spare
Building your capacity to make the extraodinary ordinary...

Friday Workout;

2011-12-09T10:26:00.001-08:00

Wide Pull Up + Swings *3*3
Kip Ups *3*3
Piked Parallel Pull Up *3*3

2011-12-07T13:03:00.001-08:00

Snatch 70 *1*3
OHP 52*5*3
Dips *5*2
Stretch

Wednesday and Saturday Workout ;

2011-12-03T14:08:00.001-08:00

Totally debilitating flu

Wednesday body weight movements sets of 5/ 2min rest.

Saturday light bar work sets of 3/ 2min rest
Jerks 50*2*3
Squat 70*3*3
Snatch Balance 40*1*3

Wednesday and Saturday Workout ;

2011-12-03T14:08:00.000-08:00

Totally debilitating flu

Wednesday body weight movements sets of 5/ 2min rest.

Saturday light bar work sets of 3/ 2min rest
Jerks 50*2*3
Squat 70*3*3
Snatch Balance 40*1*3

Saturday Workout ;

2011-11-26T13:16:00.001-08:00

Hang Power Snatch 40*3 45*3 50*3 55*3 60*3 65*3 70*1(low)
Clean and Jerk 90*1+ 1 100*1+ 1 110*1+ 1
Clean 125*1*3
Front Squat 100*3 125*3 148*3
Dips *10*3
DBL UNDERS 30+
Long Stretch

Friday workout,

2011-11-25T14:38:00.001-08:00

Pull Ups *6*3
Chins *6*3
Frog Stands, Hand Stands, 30DBL. Unders...

Thursday Workout ;

2011-11-24T10:18:00.000-08:00

Snatch 90*1*2 100*1
Snatch High Pull 110*2*3
Squat 100*10*3
OHP 60*5*3
STRETCH

Wednesday Workout ;

2011-11-23T06:42:00.000-08:00

Pull Up *6*3 (90 sec)
Chins *6*2 (90 sec)

Monday Workout ;

2011-11-21T17:30:00.000-08:00

Jerk f Split 40*3*3
Clean and Jerk 70*2 90*1+ 1*3
Clean 115*2*3
w
HSPU *4*3
Snatch. 90*1*3
Snatch High Pull 105*2*2
Stretch

Saturday Workout;

2011-11-19T14:01:00.000-08:00

Backwards workout day...
DBL Unders 80 (very inconsecutive new equipment and tech)
Pull Ups Chest to Bar *5*4
Front Squat 141*1*5
Jerk f. Split 40*3*3
Clean 110*1 120*1 130*1
Snatch 90 *1
Stretch

Wednesday Workout ;

2011-11-16T20:37:00.001-08:00

Power Clear. 40*5 60*3 70*2
Clean Pull + Clean 110*1+ 1*3
Clean 110*2*3 (best at end)
Squat 125*5*3
HSPU *3*4
Row 500m *3 (5min)
Frog Stand
Stretch

Tuesday Workout;

2011-11-15T18:31:00.000-08:00

Snatch 70*2 80*1+ 0 90*1 100*1 105*1 110*0*3 (fst and third were close, second was too hype)
Jerk from Split 40*3*3
Jerk 70*2*3
Pull Up *8*3
Stretch
Chocolate Coconut Water

Monday Workout ;

2011-11-14T16:24:00.001-08:00

Mile @2%/ 6.6mph
Dips *10*3
Stretch

Saturday. Workout ;

2011-11-12T12:50:00.001-08:00

Snatch 90*1 100*1
Clean and Jerk 120*1
Front Squat 140*1*2
Metcon:
5 Pull Ups
3 HSPU
10 Push Ups
Stretch

Winter Challenge at Xfit Hoboken

2011-11-11T19:35:00.001-08:00

Event Teaser:

There are 4 events:

Event 1: Strength Ladder Similar to last Years Bear Complex

Event 2: 3 Exercises for max reps in 1 minute with a 1 minute rest between each

Event 3: A Couplet Amrap for 7 minutes

Event 4: A 20 minute Chipper

Wednesday. Workout ;

2011-11-10T14:41:00.001-08:00

3 Rounds
1/4 Mile @2% and 8.5/ 8.7/ 9.0mph
20 Doubleunders

Thursday Workout;

2011-11-10T14:37:00.000-08:00

Clean 105x2x3
Squat 125x5 145x5 125x5
Snatch 70x2 80x2x2

Tuesday Workout;

2011-11-08T10:02:00.000-08:00

Jerk f Split 40x5x3
OH Squat 40x5x3
Snatch High Pull 90x3x3
Clean Pull 140x3x3 (pulling too long)
Dead+RDL+Pull f Hang 150x3x3
BB Crunch 40x10x3
HR Push Up x15x3
Piked HSPU X10X2
Pull Up x7x3
Kip Skill
Stretch

Tuesday Workout;

2011-11-01T09:25:00.000-07:00

Snatch 70*1 80*1 90*1 (little slow/ tired)
Snatch High Pull 100*3
Dyn Run Warm Up
Tabata Run @2%&9.0mph
(banana + small chocolate milk)
Front Squat 140*1*3
Rogue Crunch *16*2
HU Push Up *15*2
Stretch

Sunday Workout;

2011-10-30T19:11:00.001-07:00

Snatch 90*1*3
Clean 110*1*3
Rear Squat 125*5*3
Pull Ups *6*3
DB BOR 60Lvs*6*3
Stretch

Friday Workout;

2011-10-29T13:31:00.000-07:00

Snatch 70*1*3
Clean 90*1*3
Front Squat 112*3*3
Close Grip BB BP 60*5*4
Stretch

Saturday Workout;

2011-10-29T12:27:00.000-07:00

Dyn Run Warm Up
1/4 Mile @ 2%&8.5/8.7/90/8.5mph
Stretch
DB Trap Stretch 60*45sec
DB Pec Stretch 12*60sec

Thursday Workout;

2011-10-27T17:44:00.000-07:00

Pull Ups *5*2
Chins *5*2
DB BOR 55Lbs *5*2
Hammer Curl 25*10

Tuesday Workout;

2011-10-25T07:06:00.000-07:00

HSPU *3*3
Snatch 50*2*3
Clean and Jerk 70*1+2*3 (lowering bar back to shoulder still feel elbow)
Rack Deadlift 135*3*3
Rear Squat 115*2*10 (30 sec)
Stretch
8oz Milk

Monday Workout;

2011-10-24T09:46:00.000-07:00

Kip Swing *5*2
Pull Up *5
Chin Up *5
DB Curl 20Lbs *5
DB Hammer Curl. 25 *5

Saturday Workout;

2011-10-22T09:11:00.000-07:00

Snatch Bar Work 20*3-5*5
Clean and Jerk 40*2+2*2
Rear Squat 125*5*3
Short Dyn Warm Up
1 Mile @2% & 6.4mph 9:22 pace
Hamb Hyper *16*2
Ghd Crunch *11*2
Stretch

Wednesday Workout;

2011-10-19T10:07:00.000-07:00

Short Don Warm Up
Tabata Treadmill 4min (20:10*8) @2% & 9.0mph
Rear Squat 92*10*5 (75 sec)
Toe to Bar *10*2
RVS Hyper *15*2
Stretch
Walking Cool down 3min

Sunday Workout*;

2011-10-16T12:15:00.000-07:00

*Elbow tendonitis (left) restricting movement. 7-10 day moratorium on upperbody training (including front squats). This is the problem w training in a wide variety of movement across broad domains: no idea what caused it.

Rear Squat 112*2*10(30 sec rest)
Brief Dynamic Warm up
1/4 Mile @2%& 8.3/ 8.4/ 8.5mph
45 Degree Hamb Hyper *15*2
Angled Crunch *10*2
Stretch

** Legs wobbly on stairs

Thursday Workout;

2011-10-13T09:58:00.000-07:00

Ring Pike Ups w Turnout *2*5 (20 sec)
Clean and Jerk 105*1+1 115*1+1*2
Snatch High Pull 100*3*2
Front Squat 125*3*3
1/4 Mile @2%& 8.5/9.0/9.0
w
Ring Dips *10*3
Stretch
Fruit and protein...

Tuesday Workout;

2011-10-11T08:35:00.000-07:00

Toes to Bar *10*2
Metcon:
Fran -21/15/9
95 Lbs Thrusters
Chins (dead hang)
12:23:7

5min rest
Burpees 34

Monday Workout;

2011-10-10T15:41:00.000-07:00

HS Practice;
Wall*3*2
Wall Facing Out *3*2
Free *3*2
Snatch 100*0 100*1*2
OHP 80*2*3
Rack Dead (2) 190*2*3
Stretch

Sunday Workout;

2011-10-09T20:05:00.001-07:00

34 Burpees

Joshua Peters sent this.

Saturday Workout;

2011-10-08T16:02:00.001-07:00

Snatch 70*1,90*1,95*1
Rack Jerk 110*1(too high, too stiff) 120*1*3
Front Squat 125*2*2
Slow Circuit;
HSPU *3
Dips *5
Lat Pulldown *Max Reps
3 Rounds.
Stretch

Joshua Peters sent this.

Thursday Workout;

2011-10-06T15:44:00.001-07:00

HSPU *3*3
Snatch 90*1*2
Clean and Jerk 110*1+1*2
Front Squat 120*2*3
Close Grip BB BP 75*8*3
1/4 Mile Tread @2%& 8/8.2/8.5mph
Stretch

Joshua Peters sent this.

Wednesday Workout;

2011-10-05T12:39:00.001-07:00

Frog Stands (good balance) *3*3
Burpees *30
Chins 10/ 8/ 6

Joshua Peters sent this.

Tuesday Workout;

2011-10-04T09:55:00.000-07:00

Snatch High Pull 90*2*3

Metcon: Two Bars of Death
RVS Ladder 8 > 1
117kg Deadlift
Ring Dip
72kg Squat Clean
Time: 28:07:7 (broken - BW 92.3kg)

Stretch

Joshua Peters sent this.

Saturday Workout;

2011-10-01T14:04:00.001-07:00

Depth HSPU (20kg) *3*3
Snatch 90*1 95*1 100*1 105*0(behind) 105*1 105*0 (press out+stood up easily)
Clean and Jerk 120*1+1 (good w fast split) 130*1+1 130*1+0
Front Squat 140*1*3
Stretch

Joshua Peters sent this.

Goals;

2011-09-30T12:34:00.001-07:00

300 kg Oly Total
Snatch 132
Clean and Jerk 168-170
Front Squat 190*1

Fran Sub 7
Murph Sub 45
King Kong "finish"

20 Chins (Strict)
20 Ring Dips
10 HSPU
30 Double Unders Unbroken
Mile Run Sub 7
Walking on Hands 30 seconds

Joshua Peters sent this.

Watch "Kris talks Infinity Rig Socket System and Attachments" on YouTube

2011-09-30T12:19:00.001-07:00

https://www.youtube.com/watch?v=Jz4jtsBuO0U&feature=youtube_gdata_player

Joshua Peters sent this.

Thursday Workout;

2011-09-29T15:26:00.001-07:00

Hand Balancing;
HS Supported
HS Free
Frog Stand
Snatch High Pull (No hook)90*2*3
Close Grip BB BP 85*5 95*5 100*4 75*7*3

Joshua Peters sent this.

Wednesday Workout;

2011-09-28T18:59:00.001-07:00

Rack Jerk 110*1,120*1*3
Front Squat 125*3*3
Metcon:
Tabata (<1 min transition between the following)
Run 8mph @2%
ERG Rower 8.5
Sumo Deadlift 60kg
Stretch
Light Back Massage

Joshua Peters sent this.

Monday Workout;

2011-09-26T21:03:00.001-07:00

Snatch 90*1 95*1 100*1 102*0 102*1
Clean 110*1 120*1 100*3 105*3
HSPU *6/ *4/ *2
Dead 60*12 60*8 60*4
Stretch

Joshua Peters sent this.

Saturday Workout;

2011-09-24T17:45:00.001-07:00

Fried
Front Squat 141*1*4
Close Grip BB BP 90*7*3

Joshua Peters sent this.

Friday Workout;

2011-09-23T19:36:00.000-07:00

HSPU 10kg Depth*2*3
HSPU No Support *10*3

Metcon:
Isabel (Light) 42*30 not timed - broken/ thirds

Chins *8*3

Joshua Peters sent this.

Wednesday Workout;

2011-09-21T18:01:00.001-07:00

Addendum:
Dips *12*4 (90sec)

Joshua Peters sent this.

Wednesday Workout;

2011-09-21T16:23:00.001-07:00

Clean and Jerk 110*1+1*3
Front Squat 125*3*3
Metcon:
2 Rounds
250m Row
25 20Lb Wall Balls
Stretch

Joshua Peters sent this.

Tuesday Workout;

2011-09-20T11:28:00.001-07:00

HSPU *6*3
Snatch 90*1 100*1 (lil forward)

Metcon:
3 Rounds
1/4 Mile @2%&8.0mph
Chins (21,15,9)
KB Swing 32kg (9,15,21)
Stretch

Joshua Peters sent this.

Monday Workout;

2011-09-19T18:05:00.001-07:00

Snatch High Pull 90*5 95*5 90*5
Rack Dead 170*3*3
DB BP 65Lbs*12*5 (2 min)
Wide Lat PD 60*12*4 (2 min)
Stretch

Joshua Peters sent this.

Saturday Workout;

2011-09-18T10:59:00.001-07:00

HSPU (20kg Ivanko Risers) *2*3
Dbl Unders 21 (broken)

Joshua Peters sent this.

Saturday Workout;

2011-09-17T22:58:00.000-07:00

Snatch 90*1*2 (one near miss and correction) 100*1*2 easy
Clean and Jerk 120*1+1 130*1+0(press out) 130*1+0(bad miss)
Front Squat 130*1 135*1 140*1*3
Kip Practice *3*2 (weekend left elbow...)
Stretch

Joshua Peters sent this.

Wednesday Workout;

2011-09-14T16:48:00.001-07:00

Snatch 90*1 95*1 100*1
Clean and Jerk 110*1+1 120*1+1
Front Squat 125*3*3

1/4 Mile @ 2%&7.5mph
30 Chin Ups
40 Push Ups
50 Squads
1/4 Mile
Stretch

Joshua Peters sent this.

Watch "The CrossFit Games Are Coming to ESPN2" on YouTube

2011-09-13T08:48:00.000-07:00

http://www.youtube.com/watch?v=N15VDc1KP4w&feature=youtube_gdata_player

Joshua Peters sent this.

Monday Workout;

2011-09-13T08:10:00.000-07:00

HSPU *4/ *6*3
Snatch High Pull 90*3*3
Rack DL 170*3*3
DB BP 65Lbs *12*3/ 65 *10 (2:30 Rest)
Wide Lat Pd 60*10*3
Stretch

Joshua Peters sent this.

Tuesday

2011-09-13T08:09:00.001-07:00

92.7kg

Joshua Peters sent this.

Saturday Workout;

2011-09-10T13:18:00.001-07:00

Snatch 95*1
Clean and Jerk 120*1+1
Front Squat 120*3 130*2*2
Stretch

Joshua Peters sent this.

Thursday Workout;

2011-09-09T05:00:00.001-07:00

Hand Stands
Wall *3*3
Free *3*3
Chins *8*3
Pull Up + Pull Up Lockout *1+3*3
Frog Stands *3*3
Samson Stretch

Hour Break

Clean and Jerk 100*1+1*2
OH Sq 50*3*3
DB BP 70Lbs *8*3
Stretch

Joshua Peters sent this.

linear / progressive wave strength cycles?

2011-09-07T18:46:00.001-07:00

Not an original idea (Milo and baby bull training) but feasible.

Like to remind that I pulled f floor, squated, benched and did a pull up variation 4 days a week for 10+ weeks this summer. The idea being similar.

I would be interested to see how this would go for you. I'm sure this would radically change low RM ability in the 18-25 yr old set...not as sure for the 38-51 yr old set...

I think 3 on one off and undulating 2 sets a workout is quite interesting. I think it would be more successful in the DL than OHP. One cycle through it might be really good. Multiple times I think would get quite stale quickly.

How would you merry it to pull off floor-centric WODs and overhead-centric WODs from main site?

Joshua Peters sent this.

----- Reply message -----
From: "Paul Benoit" <PaulBenoit@NYC.RR.Com>
Date: Wed, Sep 7, 2011 7:42 pm
Subject: linear / progressive wave strength cycles?
To: "'Joshua Peters'" <cultureshot@hotmail.com>

Hi Josh,

Because I am a nerd at heart and love to read all things CrossFit, I’m curious as to your opinion on this ‘strength program’?

http://whole9life.com/the-603-ptp/

Tuesday Workout;

2011-09-06T18:21:00.001-07:00

Snatch 80*1 85*1 90*0 90*1*2 (finishing pull helps)
Clean and Jerk 110*1*2
OHP 50*7*3
Front Squat 120*3*2
BB BOR 40*10*2
Wide Lat PD 65*8*2
Stretch

Joshua Peters sent this.

Friday Workout;

2011-09-02T08:31:00.001-07:00

HSPU *3*5
Snatch 87*1 92*0 92*1 97*1 102*0*3 (not finishing pull? And not alert)
-stressful week + sleep depriving argument
Pull Ups *5/ *3/ *3
Pull Up Lockout + Pull Up 25*3+1*3
Ring Dips *5*5 (75 sec)
False Grip Angled Ring Row *5*3(75 sec)
Stretch

Joshua Peters sent this.

Wednesday Workout;

2011-08-31T14:39:00.000-07:00

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;

2011-08-29T17:36:00.001-07:00

"'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;

2011-08-26T16:11:00.001-07:00

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;

2011-08-24T12:08:00.001-07:00

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;

2011-08-22T08:36:00.001-07:00

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;

2011-08-20T13:20:00.001-07:00

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;

2011-08-19T18:51:00.001-07:00

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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