Thursday 2/16/17

ROMWOD
Poseidon


Conditioning
Swimming
50 yards every 90 sec (40-42 sec per)
20 rounds

Wednesday 2/15/17

Weightlifting
Power Snatch
6 sets x 2 rep @ 80 kg

Tempo Front Squat (3 sec down/3 sec up)
5 sets x 3 reps @ 90 kg


Accessories
3 Weighted Strict Pull Ups (35#)
10 DB Pull Overs (40#)
3 rounds


Conditioning
1 min ski
30 sec bike sprint
Rest 30 sec
5 rounds


ROMWOD
On the Shoulders of Giants

Tuesday 2/14/17

Weightlifting
Snatch
3 sets x 1 rep @ 97 kg
2 sets x 1 rep @ 100 kg
3 sets x 1 rep @ 103 kg


Accessories
Back Extensions
3 sets x 15 reps

Hanging Leg Raises
3 sets x 10 reps


ROMWOD
Flying Frogs

Monday 2/13/17

Messed around with some light Bandbell press variations

1 min ski

1 min row

6 rounds

ROMWOD

New York Minute

Sunday 2/12/17

Weightlifting
PL February Meet

Snatch
105 / 110 / 112

Clean & Jerk
120 / 125 / 125

PR comp total but first time going 2/6

Friday 2/10/17

Weightlifting
Snatch
1 set x 1 rep @ 80 kg

Power Snatch
1 set x 1 rep @ 80 kg

Power Clean + Jerk
2 sets x 1 rep @ 100 kg

Thursday 2/9/17

Weightlifting
Front Squat
2 sets x 1 rep @ 300#


Accessories
Tabata Row

Dumbbell Pull Overs
3 sets x 10 reps @ 35, 40, 45#

Tabata Row

250 m row
10 Push Ups
4 rounds

250 m row
5 Strict HSPU
4 rounds


ROMWOD
It's In the Details

Wednesday 2/8/17

Weightlifting
Openers
Snatch - 105
Clean & Jerk - 120

(Also a PR total)


Conditioning
1 min Ski
50 DUs
10 Bent Over DB Dlys (10#s)
20 sec Bandbell OH Hold (26#s/red bands)
3 rounds

20 DUs
8 Keg Rows
8 Keg Presses
3 rounds

Tuesday 2/7/16

Weightlifting
Snatch
3 sets x 1 rep @ 185#

Power Clean
3 sets x 1 rep @ 225#


ROMWOD
Kit and Caboodle

Monday 2/6/17

Weightlifting
Openers
Snatch - 100 (Missed 105 three times)
Clean & Jerk 114 (Missed 117 twice, wanted 120)


Conditioning
For Max Calories
1 min Bike
1 min Ski
3 rounds


ROMWOD
Big Picture

Saturday 2/4/17

Weightlifting
Muscle Clean
4 sets x 3 reps @ 40 kg

Clean & Jerk
3 waves x 1 rep @ 106, 111, 116 kg

Tempo + Pause Front Squat (3 sec down/up + 2 sec pause)
4 sets x 2 reps @ 95 kg

Friday 2/3/17

Weightlifting
Played with some Muscle Cleans and Jerk technique work up to 80 kg for a few sets


Accessories
Strict Pull Ups
12 - 8 - 8 - 6


Conditioning
30 sec Airdyne
- 30 sec Rest -
30 sec Row
 - 30 sec Rest -
30 sec Ski
- 30 sec Rest -
10 rounds


ROMWOD
The Key

Thursday 2/2/17

ROMWOD
Thunderbird


Conditioning
Swimming
50 yards every 90 sec (40-42 sec per)
20 rounds

Wednesday 2/1/17

Weightlifting
Snatch Balance (3 sec down + 2 sec hold)
4 sets x 3 reps @ 40 kg

Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 86 kg

Pause Front Squat (3 sec in bottom)
4 sets x 3 reps @ 95 kg


Accessories
Strict Pull Ups
12 - 8 - 7 - 6


Conditioning
1 min Ski
1 min Bike
1 min Row
3 rounds


ROMWOD
Small Things Add Up