01/19/2012

I. 500m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15
10 PVC Rollouts/10 OHS/10 Good Mornings w/45
3 x 5 Ring Rows

II. Cleans
5 x empty bar
5 x 65#
5 x 85#
5 x 95#
5-5-5-5-5 (95#)

III. 5 Rounds
12 Push Press (45#)
20 Step ups

01/18/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. EMOTM 25 minutes
1 Full Squat Snatch (45#)
20 Sit ups

III. Stretch

01/17/2012

I. 1250m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. Deadlifts
5 x empty bar
5 x 95#
5 x 115#
5 x 135#
5-5-5-5-5 (145#)

III. 21-15-9
Weighted Step ups (30# KB)
KB Swings (32kg)
SDLHP

01/16/2011

I. 1250m Row
10 Squats/5 PVC Rollouts/10 Good Mornings w/PVC
10 Squats/5 PVC Rollouts/10 Good Mornings w/15#
10 Squats/5 PVC Rollouts/10 Good Mornings w/45#

II. 21-18-15-12-9-6-3
Back Squat (65#)
Push ups
Ab Ball Toss
Time: 17:19

III. Stretch

01/15/2011

I. 500m Row
10 Squats/10 Good Mornings w/PVC/5 PVC Rollouts
10 Squats/10 Good Mornings w/15#/5 PVC Rollouts
10 Squats/10 Good Mornings w/45#/5 PVC Rollouts

II. Hang Snatch
3 x  15#
3 x 35#
3 x 45#
3 x 55#
3-3-3-3-3 (55#)

III. 3 Rounds
30 Weighted Sit ups
10 Toes to bars

01/10/2011

I. 1000m Row
5 PVC Rollouts/10 PVC OHS/10 Good Mornings PVC
5 PVC Rollouts/10 PVC OHS/10 Good Mornings 15#
5 PVC Rollouts/10 PVC OHS/10 Good Mornings 45#

II. Shoulder Press
5 x empty bar
5 x 65#
5 x 85#
5 x 90#
3-3-3-3-3 @ 90#

III. 1:00 on :30 rest
Plank Hold
Sit ups
Flutter Kicks
Hollow Rocks

01/09/2011

I. 100 jump ropes/1000m row
5 PVC Rollouts/10 OHS/10 Good Mornings

II. Skill work - Snatch/OHS

III. 5 rounds
9 Deadlifts
6 Hang Squat Snatch
3 Overhead Squats

01/08/2012

I. 1000m Row
5 PVC Rollouts/10 Squats/10 Good Mornings w/PVC
5 PVC Rollouts/10 Squats/10 Good Mornings w/15#
5 PVC Rollouts/10 Squats/10 Good Mornings w/45#

II. Back Squats
5 x empty bar
5 x 65#
5 x 85#
5 x 95#
5 x 5 @ 95#

III. 21-15-9
Push ups
Pull ups
Squats
Time: 7:00