JANUARY 19, 2011

hook grip, stretch reflex, 1st pull, 2nd pull, 3rd pull, 6 bits a dollar, scoop, double knee bend...if its worth it, you should work it.  you should find out, flip it and reverse it.  does your snatch stink?  come in today and clean it up for crying out loud...no one likes a dirty snatch.

JANUARY 18, 2011

shoulder press for 1RM

7x1

JANUARY 17, 2011

3RFT

20/14 wall ball shots for max reps in 1min

75/45 sumo deadlift high pull for max reps in 1min

24"/20" box jumps for max reps in 1min

75/45 push press for max reps in 1min

row for max calories in 1min

1min rest

JANUARY 14, 2011

5RFT

ghd sit ups x 20

push jerk x 5

JANUARY 13, 2011

3RFT

95/65 thrusters x 15

ring dips x 15

95/65 overhead squats x 15

pull ups x 15

JANUARY 12, 2011

overhead squat

10x1

max consecutive pull ups in one attempt

JANUARY 11, 2011

3RFT

muscle ups x 6

20/14 wall ball shots x 30

handstand push ups x 12

135/95 power cleans x 15