3-2-1-1-1 snatch
"annie"
50-40-30-20-10
double unders
sit-ups
10:48
3.2.2010
clean and jerk
82 lbs
3 rounds:
400m run
21 kettlebell swings (25 lbs)
8 pull-ups
7:51
3.3.2010
100 wall balls (6 lbs)
+ 5 burpees at each min
7:31
3.8.2010
3-3-3 thrusters (42 lbs)
"fran"
21-15-9
thrusters (42 lbs)
pull-ups (1st rd no band)
9:43
3.10.2010
5x max ring dips (small band)
20/15/15/15/15
tabata sprints
tabata sit-ups (14)
3.11.2010
1-1-1-1 snatch
"the doctor"
5 rounds:
3 snatch (42 lbs)
10 burpees
5:55
3.22.2010
4 rounds:
10 overhead squats (42 lbs)
10 push-ups
6:20
1 minute max box jumps= 35
3.29.2010
5-5-5 clean dead lift
97 lbs
5-5-5-5-5 back squat
82 lbs
tabata row
809m
3.30.2010
1-1-1-1-1 power clean + clean + jerk
62 lbs
4 rounds:
6 pull-ups
20 box jumps
5:49
3.31.2010
3-3-3-3 over head squat w/ 3 sec hold @ bottom
42 lbs
3 rounds:
50 double unders
25 back extensions
10 turkish git-ups
11:05
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