12/7/2016

3 x 4 DB External Rotation 15# :60 Rest
3 x 8 Strict Pull ups :60
3 x 10 HSPU 10/10/10 2:00 rest
20 DB Snatches (35#)
Then
3 x 8 Bar facing Burpees, 30 Double Unders
Then
20 DB Snatches
Time: 9:24

800m Sled Drag (45#)

11/29/2016

3 x 5 DB External Rotation (15#)
3 x 4 Pull ups :10 hold on last one
3 x 10 HSPU (8/2, 9/1, 4/4/2)
EMOM 20:00
1 - 8 DB Snatches (35#)
2 - 7 Bar facing Burpees
3 - :30 Double Unders (19/21/35/24/32
4 - :30 Ring Plank
800m Sled Drag (10:00 +/-)

10/10/2016

Power Snatch - build to max in 10:00 (55x 2, 65 x 2, 70, 75, 80, 85, 87.5#)
4:00 beginning a set every :30 Power Snatch (55#)
4 x 5 Back Squat (temp 31x1) (85, 95, 105)
8:00 @ 85%
200m Row, 10 Wall Balls, 8 DB Snatches (35#)
Rounds - 3 + 200m Row
Rest 4:00
8:00 @ 85%
9 Pull ups, 12 Air Squats, 27 Double Unders (still suck at these)
Rounds - 2 + 9 Pull ups, 12 Squats

12/07/2105

OHS Build to a tough 10 (35, 45, 55, 65#)
4 Chest to Bar Pull ups between sets
Then
4K Row off Rower every 500m any of the following:
3 x 10 Box Jumps Overs
3 x 3 Wall Walks
2 x 14 alt DB Snatches (35#)