January 21, 2010

A. Dead Lift - 50% 1RM; 6 sets of 3; rest 30 sec

185# (365# 1 RM)

B. 20" box jumps - 20 straight; 30 sec rest x 3

Unbroken

C. HSPU - 5 perfect reps; rest 30 sec x 3

Unbroken

D. Muscle Ups - 3 unbroken; 30 sec rest x 5

15 singles

January 1, 2010

Training:
A. Build quickly to a tough but not 1RM in the Power Clean - take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 Chest to Bar chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes - 25/15#

A. 205# (225# is PR)

B. 4:15 I still need to get the timing and rhythm of these down better.

C. 30 reps