5/24/13

• 5 x 12 dumbbell lunges with 50# DBs
• 2.0 miles of track intervals - 1.0 fast run / 0.5 walk / 0.5 jog total

5/23/13

“Jackie”

5 RFT:

• 20 x 45# Pendlay rows (subbed for a total 1000m row)
• 10 x 45# thrusters
• 6 pull-ups

19:50

3x:

• 0:45 plank
• 10 burpees
• 2:00 hamstring/hip stretch

5/21/13

“Omar”

for time:

• 30 x 65# thrusters
• 35 burpees
• 20 x 65# thrusters
• 25 burpees
• 10 x 65# thrusters
• 15 burpees

31:04

5/20/12

“Helen”

3 RFT:

• 400m run
• 33 x 35# kettlebell swing (subbed for 21 x 55#)
• 12 pull-ups

30:32

3x:

• 10 burpees
• 2:00 stretch

1

5/18/13

3.2-mile run

5/17/13

deadlifts:

• warm-up: 2 x 130#
• 5 x 4 x 210#

snatches:

• 3 x 4 x 70#

4” deficit deadlifts:

• 3 x 4 x 190#

5/15/13

pull-ups:

• 4 x 8

overhead press:

• 5 x 4 x 90#

clean & jerk:

• 3 x 4 x 100#

5/14/13

repackaged “Brehm”

5 RFT:

• 10 chin-ups (subbed/scaled for 2 15’ rope climbs)
• 4 x 160# back squats
• 6 handstand push-ups
• 12 x 35# sumo deadlift high-pulls (subbed for 8 kcal row)

36:03

3x:

• 10 burpees
• 2:00 stretch

1

5/13/13

back squats:

• warm-up: 2 x 130#, 1 x 180#
• 5 x 4 x 190#

front squats:

• 3 x 4 x 150#

ring dips:

• 4 x 4

3x:

• 10 burpees
• 2:00 stretch

5/11/13

3.2-mile hill run

5/10/13

deadlift:

• warm-up: 2 x 130#, 1 x 200#
• 5 x 4 x 210#

snatch:

• warm-up: 2 x 60#
• 3 x 4 x 70#

deficit deads:

• 3  4 x 190#

5/8/13

pull-ups:

• 4 x 8

overhead press:

• 5 x 4 x 90#

clean & jerk:

• 3 x 4 x 100#

3x:

• 10 burpees
• 2:00 stretch

5/7/13

8:00 AMRAP

• 8 x 115# front squat
• 8 ring dips
• 8 pull-ups

1 round + 8 front squats + 8 ring dips

6:00 AMRAP

• 6 x 115# Pendlay row (too heavy! I used momentum to cheat bad on these guys)
• 6 sit-ups
• 6 x 35# kettlebell swings

4 rounds

4:00 AMRAP

• 4 x 115# hang clean
• 4 handstand push-ups
• 4 burpees

1 round + 1 hang clean (+ 2 HSPUs that were too ugly to count for reps)

+ 2:00 of accumulated planking (broken down into 3 shorter planks as my shoulders were fried)