Friday

1. Warm-up
2. Cleans - 5x2, 40K; 3x2, 50k; Max Reps x 2, 60k
---
60 k reps - 4, 5 (solid, good form)

Thursday

1. Warm-up
2. Snatch, 3x6
3. 3 rounds for time

KB Swings, 15, 55#
Sit-ups, 21
DB Crawls, up-and-backx2, 25#

---
2. 40k x 4, 42k x 2
3. 5:59 (!)

Wednesday

1. Warm-up
2. Deadlifts, 3x5, 115k
3. "Meyer" 5 rounds, 1:30/round

8 DB Thrusters, 40#
6 Burpees

Tuesday

1. Warm-up
2. Super-sets

Back-squats, 6x6, 75k
Shoulder press, 6x6, 40#

Saturday

4 Rounds for time
Trailer drag
Portage Lunge, 10 steps
Burpees, 6
Portage Lunge, 10 steps
Trailer drag
---
11:40
with Leah (scaled)

Friday

6 rounds for time:
Run, 50 m
Drag boat trailer, 50 m
Canoe portage, alternate 5 lunges/5 steps, 50m
---
12:16

Thursday

1. Warm-up
2. Cleans - 5, 3, 3, 2, 2
3. 3 rounds for time -
KB Swings, 15, 55#
Sit-ups, 21
DB Crawls, up-and-backx2, 25#
---
1. 3x2 minute rounds, 5 pull ups+10 push-ups+15 squats
2. 40k, 50k, 50k, 60k, 60k
3. 6:02 (!)
Cleans felt great - warm up really helps.

Wednesday

1. Snatch, 3,3,3,3,4,4 - 40k
2. Chelsea, 5 minutes, 1 minute rounds, each minute

5 pull-ups
10 push-ups
15 air squats

Tuesday

1. Handstand/L-Sit, 5 rounds, 2 minute intervals
2. 4 rounds for time, with weight vest
Turkish Get-up (with sand-bag on shoulder), 4, each side
Dips, 5
Pull-ups, 5

Monday

1. Deadlifts, 3x5, 112k
2. Meyer, 5x1:12 minute rounds, each round

DB Thrusters, 6, 40#
Burpees, 4

---
1. 40k, 70k, 110k, 112k, 112k
2. as rx'd

Sunday

Super-sets

Back-squat, 6x6, 77k
DB Shoulder Press, 6x6, 40#

2. Bugsy, 5x1 minute rounds, each round

KB Swings, 10
Sit-ups, 10

---
As rx'd

Friday

1. Deadlifts, 3x5, 110k
2. Meyer, 4x1:15 minute rounds, each round

DB Thrusters, 6, 40#
Burpees, 4

Thursday

1. Run, loop

2. Cleans, 5x3 - 40k, 3x3 - 50k, 2x3 - 60k

Wednesday

1. Snatch, 3,3,3,3,3,4 - 40k
2. Chelsea, 5 minutes, 1 minute rounds, each minute

5 pull-ups
10 push-ups
15 air squats

---
as rx'd

Tuesday

1. Run, loop
2. Handstand/L-Sit, 5 rounds, 2 minute intervals
---
1. 11:18
2. as rx'd

Monday

1. Deadlifts, 4x3, 110k
2. Meyer, 4x1:15 minute rounds, each round

DB Thrusters, 6, 40#
Burpees, 4

---
1. As rx'd - this felt pretty good.
2. Tried with 10 Thrusters and 5 Burpees and died in the second round...try with fewer reps and a little more time.

Sunday

1. Super-sets

Back-squat, 6x6, 75k
DB Shoulder Press, 6x6, 40#

2. Bugsy, 5x1 minute rounds, each round

KB Swings, 10
Ab Roll-outs, 5

---
As Rx'd.

Saturday

1. Cleans, 5x3 - 40k, 3x3 - 50k, 2x3 - 60k

2. Chelsea, 5 minutes, 1 minute per round, each round

Pull-ups, 5
Push-ups, 10
Squats, 15

---
1. Nice long cleans session - allows for a significant number of reps (30 overall). Lots of time to focus on technique. Worth repeating this workout.
2. Tidy met-con. Like this approach to sneaking in some sweat time.

Thursday

1. Handstand/L-Sit, 5 rounds, 2 minute intervals

2. Deadlifts, 3x3, 115k
---
As rx'd

Tuesday

1. Run, loop

2. Cleans, 3-2-2-1-1
---
1. 11:07

2. 5-2-2-1-1-2-3-3-3, 20k, 40k, 50k, 60k, 60k, 60k.40k, 40k, 40k

Next time for cleans - 5x3 - 40k, 3x3 - 50k, 1x3 - 60k

Monday

1. Snatches, 5x5, 40k (lots of rest)

2. 3 Rounds for time

KB Swings, 15, 55#
Sit-ups, 21
DB Crawls, Up-and-Back x 2, 25#

---
1. Didn't love sets of 5...did 5x3. Moved hand-grip in slightly to relieve pressure on wrist (especially right wrist) and that seems to work fine...grip is now mid-point between the end and first ring.
2. 6:42

Sunday

Super-sets

Back-squat, 6x6, 75k
DB Shoulder Press, 6x6, 35#

Saturday

1. Cleans, 5-3-2-2-2, work up to good-form max

2. 6 rounds for time

DB Thrusters, 6, 35#
Burpees, 6
Pull-ups, 6
Deadlifts, 6, 90k

---
1. Did 3-2-2-1-1, worked up to 60k on last two...surprised myself by getting low in the clean...
2. 14:27

Friday

Snatch, 3x5, 40k (lots of rest between sets)
OHS, 5x3, 40k
---
As Rx'd
OHS causing pain in right wrist in later reps of last set.
Next snatch day - try 5x5 snatches with max rest, and skip the OHS.

Thursday

1. Run, loop

2. Power Cleans, 3x5, 60k
---
1. 10:48
2. Reduced to 50k. Unhappy with turnover time, may need to work back up using lighter weights. Last couple of lifts felt pretty good - got the feel of tightening the traps to keep the bar close, and that gave the bar more jump.

Wednesday

Handstand/L-Sit, 5 rounds, 2 minute intervals

Deadlifts, 6x6, 90k

---
Rx'd