Friday

1. Warm-up
2. Dead-lift and shrug, 40 reps for time, 90k
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8:47

Thursday

1. Warm-up
2. Dead-lift, 5 x 8, 80k
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Worked up to 90k. Did 4 x 10. Total time was 12:07.

Wednesday

1. Warm-up
2. Dead-lifts, 5 x 8, 70k

Tuesday

1. Warm-up
2. Dead-lift, 5 x 10, 50k

Monday

1. Warm-up
2. Dead-lifts, 5 x 10, 40k + 20#

Sunday

1. warm-up
2. Dead-lifts, 5 x 10, 40k

Friday

1. warm-up
2. Broom-handle dead-lifts and good-mornings

Thursday

1. Warm-up
2. Chelsea, 3 pull-ups, 7 push-ups, 10 squats per round for 15 1:00 rounds
3. Sand-bag cleans and push-presses, 3 x 5, 50# sand-bag

Wednesday

1. Warm-up
2. Light running with Leah through the town of Duck, about 26:00 on a very hot and humid morning

Tuesday

1. Warm-up
2. Half-mile run, 21 burpees, half-mile run
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With Leah (she did 15 burpees), in the OBX, at Luzon on Olde Duck Road

Monday

1. Warm-up
2. Run, 6 x 50 kc on HR Monitor

Sunday

1. Warm-up
2. Power-snatch, 3 x 3, 40k
3. Clean and Jerk, 3 x 3, 60k

Saturday

1. Warm-up
2. Snatch, C&J technique

Thursday

1. Warm-up
2. 8 x 1:15 rounds - Cinder-block one-handed push-press, 5 each side; pebble-beach run to waterline and back up to start

Wednesday

Deer Island - outdoor work

Tuesday

Deer Island - outdoor work

Sunday

1. Warm-up
2. Super-sets

Back-squat, 5 x 6, 70k + 15#
DB shoulder press, 5 x 6, 45# (give this the rest time it needs)

3. Tabata heavy-bag

Saturday

1. Warm-up
2. Snatch, C&J technique, 20-35k, 50k
3. Max rounds, 15 minutes, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag; dips, 5; pull-up, 3
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2. Keep doing the snatch at +35# for a while, doing good lifts at this weight. Made progress with the Jerk, just have to remember the feeling of pushing out of the rack from the shoulder, like the shoulder is pushing the bar upward as a continuation of the leg drive, then the whole body drops under the bar as the arms extend.
3. 7 + :35 (!)

Friday

1. Warm-up
2. Snatch, C&J technique, 20-35k, 50k
3. 3 rounds for time:
Turkish Get-up, 4 each side, 30#
Push-ups, 6
Pull-ups, 3
---
2. 5 rounds for each, focused on getting two good ones in each round, made it up to Bar+35# on snatch and Bar+65# on C&J. Should set rounds for at least 3:00 each, really give this the time it needs.
3. 5:25

Thursday

1. Warm-up
2. Max rounds, 15 minutes:
Wall-ball, 21
Box jumps, 15
---
6 rounds + 1:11

Wednesday

1. Warm-up
2. 5 x 3:00 rounds - Dead-lifts, 3, 80k + 10#; handstands, :10; L-Sit, :10
3. Tabata Heavy-bag

Tuesday II

Run - 300 kc for time
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18:20

Tuesday

1. Warm-up
2. 30:00 Snatch, C&J Technique work: 20k-32K, 40k

Monday II

1. Warm-up run to field
2. One mile run
3. Return run

Monday

1. Warm-up
2. A better "Baseline" - 3 rounds for time
Pull-ups, 6
Dead-lifts, 6, 80k+10#
DB Thrusters, 9, 30#
Push-ups, 9
Squats, 18
Sit-ups, 18
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9:58

Sunday

1. Warm-up
2. Super-sets
Back Squat, 3 x 10, 70k+15#
DB Shoulder Press, 3 x 10, 45#
3. Tabata Heavy-Bag

Saturday

1. Warm-up
2. Max sets, 10 minutes: Dead-lift, 3, 80K+10#/Push-press, 3, 85#
3. Max sets, 5 minutes: Dip, 3/Pull-up, 3
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2. 11
3. 12

Friday

1. Warm-up
2. 3 Rounds for time:
Lift and push big trailer from garden to edge of clearing
SDHP with trailer, 6
Lift and pull trailer back to start
Burpees, 6
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2. 5:58

Wednesday

1. Warm-up
2. "Baseline"
Baseline, 3 rounds for time

Dead-lift, 6
Pull-up, 9
DB Thrusters, 12, 25#
Push-ups, 15,
Squats, 18
Sit-ups, 21
1 minute rest

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11:41
Needs tweaking. Too many pull-ups, dead-lift too heavy and thrusters too light. Go with 80k + 10# on dead-lift, and 30# DB on the thrusters