January 22nd and 23rd, 2013

23rd

A. Power Snatch, 1 rep every 20 sec for 15 minutes - nothing over 155lbs

B. Power Clean, 1 rep every 20 sec for 15 minutes - nothing over 225lb

C. AD, 10 sec ALL OUT every minute for 10 minutes

A. 5 mins @ 135, 5 mins @ 145, 5 mins @ 155

B. 3 mins @ 195, 3 mins @ 205, 3 mins @ 215, 6 mins @ 225.

C. complete.  used different air dynes was getting different readings. did not feel like there was any drop-off. 

22nd

A1. Back Squat @ 20X1, 5-4-3-2-1, 1:30 min - nothing max, just consistently tough

A2. Medium Grip Bench Press @ 20X1, 5-4-3-2-1, 1:30 min

A3. Weighted Pronated Chin-ups @ 20X1, 5-4-3-2-1, 1:30 min

B. 30 sec AMRAP Double Unders x 10 sets, 30 sec rest

A1. 275x5, 290x4, 305x3, 315x2, 335x1

A2. 205x5, 215x4, 225x3, 230x2, 240x1

A3. 45x5, 55x4, 65x3, 80x2, 90x1

B. 57,57,56,42,57,57,57,54,44,50   - 5 sets unbroken