130603 SL5x5: W3D1

Warm up:
3 min jump rope
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20

Workout A 5x5:
HBBS: 145
Bench Press: 130
Barbell Row: 90

Midline:
Ab-rollouts 3 x 5

130529 SL5x5: W2D2

Warm up:
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20 x 3

Workout A 5x5:
HBBS: 135
Bench Press: 125
Barbell Row: 85

Skill:
1 Hang Power Snatch + 1 Overhead Squat 95# x 2 x 5

130416 High Bar Back Squat

Buy in:

5 min jump rope

5 min DROMs

Snatch Grip Squat Press 45# x 10 x 3

Strength:
HBBS: (1RM=265)
3X3 @ 85%=225
1X2 @ 90%=235
2X2 @ 95%=250
– rest as needed

Questionable depth on last set.

Metcon:
1 min ME KBS @ 24/16kg (50# DB)
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks) 150#
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg

Swings1=37
AMRAP1=44 reps
Swings2=33
AMRAP2 =42 reps
Swings3=31

Cash out:
5 min stationary bike

130322 EMOM Snatch

Buy in:
Shoulder pass throughs
35# x 20 Goblet Squat
35# x 20 x 3 DB Swings
35# x 4 ea. side Turkish get-up

BB Gymnastics:
EMOM for 5 minutes:
2 Snatches (full) @ 80% = 120#
Then, when the clock hits 5:00...
2 minute AMRAP of:
Snatches (full) @ 80% = 120# x 8

Metcon:
1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
Scores:
Dips 1 = 20
AMRAP 1 = 1 round
Dips 2 = 10
AMRAP 2 = 15 OHS + 20 PU + 24 DUs
Dips 3 = 8 

Cash out:
7 min stationary bike

130305 HSPUs

Buy in:
3 min jump rope
5 min DROMs
10 OHS
10 Pull-ups
20 Sit-ups

Strength:
Off

Metcon:
5 rounds for total HSPU
20 DB swings @ 50# (Russian style)
12 Lateral Box Jumps 20"
ME HSPU (Partial ROM to aerobic step)
Score: 37

Did Russian style to keep from over extending--lower back still a little tight.

Skill:
3-position Snatch x 4 (low to hi)
95-105-115-115

130127 Deadlift

CFSB C1W2D1

Buy in:
5 min Airdyne
5 min DROMs
3 rounds of:
GHD sit-ups (21-15-9)
Pull-ups (9-7-5)

Strength:
Deadlift 3 x 3
warm:
135 x 10, 185 x 5, 225 x 3
work:
255 x 3, 270 x 3, 285 x 3

high-rep set
205# x 17

Metcon:
3 rounds of: (scaled to 2 to keep it to 10 min)
5 min AMRAP
10 Goblet Squats @ 55#
20 DB swings (Russian style) @ 55#
Run 100m
Rest 2:00
Score:
Rd 1 = 2 rounds + 10 squats + 10 swings
Rd 2 = 2 rounds + 10 squats