20120425

Liz
Back squat 5x5
70-70-70-70-72
Bench 3 sets @ 95#
5-6-7

7 min amrap
5 95# power snatch
15 WB 14#
25 HR pushups

2 rds + 20 reps

04222012

1 RM jerk
Liz 72 kg PR

3 rds
21 Wallballs
21 toes 2 bar
8:18

20110411

C&js 5x1
50-55-60-65-65
Clean pull
4x2 @ 70
Front squat 1/4 4x2 @ 60kg

5 rds
Run 400 m
15 C2B pullups
2 min rest
22:41

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20120403

Liz 

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec

40-45-50kg

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

50-55

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU

Row 500m

Rest 1:1

7/1:55

5/2:00

5/2:00

6/2:02

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

2) ME UB Thrusters 115/75#

*Rest as needed between efforts.

Did 3 rds:

40/12

40/13

40/13

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20120403

5X2 Tempo High-Bar Back Squats @ 70% – rest 75 sec.

50-55-60-65-70

For time:

Run 400m

3 rounds of the BB complex-

5 Deadlifts 95#

5 Hang Power Cleans 95#

5 Push Jerks 95#

Run 400m

2 rounds of the BB complex

Run 400m

1 round of the BB complex

Liz 11:26

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