091114

Buy-in: Agile eight WU, Active ROM

Squat 5/3/1: 215 X3, 235 X 3, 255 X 7

Accessory work:

• Clean doubles 150 lb on the min X 10 min
• FS 3 X 10 @ 155 lb

Cash-out/conditioning:

• 21-15-9: Pull-up/Push-up/Abmat sit-up
• 5:46 as Rx'd.

091113

Buy-in: Row 1000m, Shoulder mobility/Active ROM

BP 5/3/1: 165 X 3, 175 X 3, 185 X 7

Accessory work:

• PP triples 135 lb on the min X 10 min
• Krock rows 65 lb X 21/side

091112

Buy-in: Agile eight WU, Active ROM, Snatch WU

DL 5/3/1: 275 X 3, 295 X 3, 315 X 7

Accessory work:

• Snatch singles 105 lb on the min X 15 min
• Good mornings 5 X 10: 85, 95, 95, 95, 105

091109

Buy-in: Foam rolling, Active ROM

Press 5/3/1: 105 X 3, 115 X 3, 125 X 6

Accessory work:

• DH Pull-ups (OPT standard) X 5 sets: 9, 7, 6, 5, 5
• Ring dips X 5 sets: 8, 7, 6, 5, 5

Cash-out/conditioning:

• Sprint intervals ~150-200m w/1:30 rest: 23-27 sec @ 85-90% effort

091107

Buy-in: Agile eight WU, Active ROM

Back Squat 5/3/1: 195 X 5, 215 X 5, 235 X 8

Accessory work:

• Clean doubles 145 lb on the min X 10 min
• Front squat 5 X 10: 135, 135, 140, 145, 150

Cash-out/conditioning:

• Tabata sit-ups: 13, 13, 12, 12, 11, 11, 10, 10

091105

Buy-in: Agile eight WU, 100 DUs ~ 3:00, Active ROM/shoulder mobility

Bench Press 5/3/1: 155 X 5, 165 X 5, 175 X 7

Accessory work:

• Push Jerk triples 125 lb on the min X 10 min
• Krock rows 60 lb X 22/side

Cash-out/metcon:

• 21-15-9 of: KB swing/Ab-mat sit-ups/Push-ups
• 4:43 as Rx'd

091103

Buy-in: Agile eight WU, Active ROM, Snatch WU

DL 5/3/1: 255 X 5, 275 X 5, 295 X 7

Accessory work:

• 95 lb snatch singles on the minute X 10 min
• Good mornings 5 X 10: 45, 45, 65, 65, 75

Cash-out: Tabata squats - 20, 19, 18, 16, 15, 14, 13, 13