Monthly Archives: July 2012

Saturday 7-21-12

High hang squat snatch 10×2 every 30 seconds @ 115 Hang squat clean 10×2 every 30 seconds @155 In teams of 2, complete the following, both carry: “DECK OF CARDS” Diamonds = Sit-ups Hearts = Double-unders(modify x 5 singles) Spades … Continue reading

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Friday 7-20-12

Every 20-30 seconds: Squat 10×2 @ 65% 1 RM – 205 math was wrong should have used 240 Deadlift on a plate, 10x 2 @ 60% 1RM – 265 Then: Tabata banded run 50 box step ups, 20″ with 2 … Continue reading

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Wednesday 7-18-12

Close grip bench press 5 reps heavy 205 5 sets max rep bent over row, 95 lbs 42, 33, 27, 23, 26 Tabata double unders 10 rounds 10 rounds 40 seconds work, 20 seconds rest- row for distance 2033 m

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Tuesday 7-17-12

3 rounds for time of: 8 split snatch, 115 lbs 7 bar muscle ups 400 m run 14:29 with 12 bar M/U and 9 jumping bar M/U Max distance handstand walk- 30 ft Max height box jump- 45.5 in.

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Monday 7-16-12

Back squat 2-2-2-2-2 265 295 295 295 295 50 KB snatch, 53 lbs Run 800 m 50 KB swings, 53bs 9:15

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Friday 7-13-12

5 rounds for time of: 3 handstand pushups 5 deadlift, 275 lbs 35 double unders 6:07 Rest 5 minutes then 3 rounds for time of: 3 muscle ups 5 power clean and jerks, 155 lbs 3 pullovers 5 clean and … Continue reading

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Thursday 7-12-12

“Kelly” 5 (five) rounds for time of: Run 400 meters 30 wall balls 30 box jumps, 24″ 33:46

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