Tuesday 12/22/09

Snatch 1x1x1x1x1

Clean & Jerk 1x1x1x1x1

7 Rounds:
7 Hang Power Cleans (135#)
15 Pushups

No class this Thursday because it is the eve of the birth of our Lord and Savior, Jesus Christ. Spend some time with your family and drink lots of egg nog. Happy birthday Jesus!

Thursday 12/17/09

Skill Work:
Snatch

Snatch 3x3x3

"Put 'em up" For Time:
30 Power Clean & Jerks (135#)

Tuesday 12/15/09

5 Rounds for Time w/ a partner:
While one athlete holds a plank on the rings (feet higher than the hands)...
The other athlete performs a 100m sandbag run

Each athlete performing a run constitutes 1 round

Only 10 days until Christmas! Time to bust out my favorite holiday classic...

Thursday 12/10/09

GHD Situps 3 x failure

Hollow Rocks 3 x max time

"I'll Be Back" 4 Rounds for Time:
20 Walking Lunges (holding a 45# plate overhead)
15 Double Unders
10 Pushups

Watch the video in the following link. This is only the beginning. Soon after this, there will be robot parts for the whole body. And then Skynet will start creating cyborgs. And then Arnold will come back in time and kill us all.

http://news.yahoo.com/video/tech-15749651/scientists-create-first-bionic-finger-17076678

Tuesday 12/8/09

Sumo Deadlift Highpull 5x5x5x5x5

For Time:
50 Burpee Box Jumps (24")

Thursday 12/3/09

Snatch-Grip Deadlift 3x3x3x3x3

"The Mad Hatter" For Time:
Row 1000m
50 Thrusters (45#)
30 Burpees

Tuesday 12/1/09

Power Snatch 2x2x2

Overhead Squats 5x5x5

Skill Work:
Kipping Pullups
Double Unders

For Time:
Row 1000m

"Have you ever killed anyone?"
"Yeah, but they were all bad"
- Arnold in True Lies