Training 2/3-2/8/14

Tuesday, Feb 4th 2014
Push Press 7-5-3-2-1 reps E2:30MOM
225-235-250-275-285(PR)
*Then 20 reps shoulder to overhead @ 205 (got 15 reps)
WOD
4rds of 3 min AMRAP
24 DUs
12 hand release push-ups
6 S2O @ 205
6 rds + 12 hand release push-ups

SWIM WOD
100 yd freestyle
100 yd breast stroke
50 yd back stroke

300 yd swim 8:03

25 yd/25 yd/ 25yd/ 25 yd sprint melody

200 yd cool-down

Wednesday, Feb 5th 2014
Back Squat 7-5-3-2-1 reps E2:30MOM
350-375-405-435-435
*Then 20 reps Back Squat @ 310
Muscle Snatch EMOM 5-7 sets
135-145-155-165-175-185-195-205(fail)
Snatch Drops EMOM 5-7 sets
95-105-115-125-135-145
-Snatch Precision while Fatiguing
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
1) EMOM 3 min @ 165
2) EMOM 3 min @ 175
3) EMOM 3 min @ 165
Then Squat Snatched 185-195-205-215-225(fail)
Muscle-up Training 20 reps 10/10
60 Hip Extensions
60 GHD sit-ups
60 Evil Wheels

Thursday, Feb 6th 2014
1 hour of YOGA

Friday, Feb 7th 2014
"Macho Man" EMOM as long as you can
3 Power Cleans @ 185
3 Front Squats @ 185
3 Jerks @ 185
10 rds + 3 PC + 2 FS
Bench Press 7-5-3-2-1 reps E2:30MOM
255-290-325-345-345
*Then 20 reps max Bench Press @ 225 (I got 19 reps)
2 sets max strict hspu 12/10
2 sets max kipping hspu 15/12
Rest 1 min Then max OHS @ 140 = 10 reps

Saturday, Feb 8th 2014
Row and Running Training
Row 1000m + 10 box jumps @ 30"
Row 750m + 15 box jumps @ 30"
Row 500m + 20 box jumps @ 30"
Row 250m + 25 box jumps @ 30"
Then
Run 800m + 10 KBS @ 70lb
Run 600m + 15 KBS @ 70lb
Run 400m + 20 KBS @ 70lb
Run 200m + 25 KBS @ 70lb