22.08.2014 - LacEnd + Strength

2 sets @100%
6 kb swings - 40kg
40m shuttle (20-20m)
3 minute rest

- 3 minute rest

12-9-6 FT @100%
Thrusters - 40kg
Pull ups

- 5 minute rest

12-9-6 FT @100%
OHS - 40kg
Burpee box jump - 24"

20s each 
+
1:37
+
2:59 - Jelly legs

A. PC + HC + 2 SJ; 6 sets; 3 minute rest
90, 95, 100, 105, 110, 115 - Felt really good here!

B1. Clean pull; 2x6; 30s rest
130 x3 sets, 135 x3 sets

B2. Floor press; 5x6; 2:30 rest
80

01.02.2014 - AM Conditioning + PM Strength

AM 

2 sets @100%

6 DB snatch @30kg

10s assault bike

3 minutes rest

- 3 minutes rest -

For time @100%

12-9-6

thrusters @40kg

pull ups

- 5 minutes rest - 

For time @100%

12-9-6

overhead squat @40kg

burpee box jumps @24"

Didn't time the first part

+

1:44

+

3:50 - my legs were shot, felt like i was jumping out of concrete. 

PM 

A. Power clean + hang clean + 2 split jerks x6 sets; 3 minutes rest

- 70, 80, 90, 100, 102.5, 80. Dropped back to 80kg just to get another lift in but hit perfect positions.

B1. 2 clean pulls x6 sets; 30s rest

- 130kg

B2. 5 floor press x6 sets; 2:30 rest

- 70kg 

C. 3x max effort ring dips; 90s rest

- 18, 10, 8

30.01.2014 - Run, HPC, MU, BBJ

For time @80%
1000m run
6 hang cleans @100kg
8 muscle ups
10 burpee box jumps @24"
- 16:15. Stayed fairly consistent through the 2 rounds, i finished the first round at 7:49. So only 21 seconds difference between the first and second round. I broke the hang cleans into two sets of 3 and performed them all as hang power cleans, these felt really good! I actually hit a 5 rep max PB of 100kg for hang power clean warming up!!  The muscle ups i did in two sets as well, but a set of 5 and a set of 3 each round. 

Split Jerks

Split Jerk - Build to max, then 80%x2x2
60
80
90
100
105
110
115
120xx
120
125 PB

100x2x2

Conditioning
AMRAP 12 minutes
10 Burpee box jumps - 24"
30 Unbroken double unders
5 Shoulder to overhead - 80kg

5 rnds + 10 reps

Unbroken through out. Aim for the workout was to keep the push jerks touch and go for as long as possible, managed to keep it to only a couple of reps with a pause between.