6/3/13 - 6/9/13 Training

Monday, June 3rd
Back Squat Every Min On Min for 10 min x 3 reps
155(5)-245(3)-265(3)-285(3)-295(3)-305(3)-315(3)-325(3)-335(3)-345(3)
Squat Clean
155(2)-225(2)-245(2)-245-255-265
WOD AMRAP 20 min = 4 rds + 1 run
Run 400m
15 Wallballs 20lb
15 Ball Slams 50lb
15 Box Jumps 24"
Yoga 1 hour

Tuesday, June 4th
Shoulder Press EMOM x 12min x 3-2-1 reps
95(5)-115(5)-135(5)-155(5)-165(3)-175(3)-185(2)-195(2)-205(2)-215(2)-225(2)-240(fail)-240(fail)
Hang power Snatch 5 sets x 10 reps unbroken @ 95lb
WOD 5 rds + 1 clean and jerk and 55 kb swings total
1 min max kb swings @ 55lb
Rest 1 min
AMRAP 10 min
7 Clean and Jerks @ 155lb
21 Lateral jumps over bar
Rest 1  min
1 min max kb swings @ 55lb
Yoga 1 hour

Wednesday, June 5th
Run in the rain downtown + 75 burpees
Yoga 1 hour
Deadlift
155(5)-245(5)-315(5)-365(3)-365(3)-365(3)-365(3)-365(3)-365(3)-405(3)

Thursday, June 6th @ T-Town
Squat Snatch
95(5)-135(5)-135(5)-155(5)-175(3)-195
"Nasty Girls"
50 squats
7 muscle-ups
10 hang power cleans @ 135lb
@ SmithFit
Yoga 30 min
100 kb snatches @ 55lb
Back Squat 155(5)-245(3)-245(3)-245(3)-245(3)-245(3)

Friday, June 7th @ T-Town
Complex(Power Clean/ Hang Power Clean/ Jerk)
135(5)-165(5)-185(3)-205(3)-215(3)-225(2)-235-245
WOD
10 PP @ 135lb unbroken/ 50 DUs/ 10 Burpees
10 PP @ 155lb unbroken/ 50 DUs/ 10 Burpees
10 PP @ 185lb unbroken/ 50 DUs/ 10 Burpees

Saturday, June 8th @ T-Town
45 Muscle-ups

Sunday, June 9th
Justin Allen and I ran 10 miles from Turkey mountain
then I rode 12 miles on my bike to watch Tulsa Tough(with Trey on front)