Feb 23rd - March 1st (OPEN WEEK 1)

Monday
A. Build to a heavy thruster- 245#
+
AMRAP 10 mins- 8 thrusters @ 175
10 thrusters @ 95#
15 CTB
10 thrusters @ 115#
15 CTB
10 thrusters @ 135#
15 CTB
10 thrusters @ 155#
15 CTB
AMRAP 175# thrusters

Tuesday
A.Hang power snatch- build to a single- 212.4#
B. hang clean- build to a single- 285#
( only allowed one miss)
C. 10 min clock
30 burpee bar muscles ups
AMRAP HSPU in remaining time-44 HSPU ( finished the muscle ups in 5mins, could get it done faster)

Wednesday
A. 5min AMRAP- 5 wall balls on the 3rd set- 
30 WB
21 burpees to 6"
30 WB
15 burpees
30 WB
9 burpees
+
5 rounds @ a 70% pace- 18:04- i did not step down cause i did not see that you wrote it but rebounding was on point
30 cals AD
20 box jumps(step down)
10 GHD sit ups

Thrusday

20 min Z1 + mobility

Friday

14.1- 10 min AMRAP- 6 round + 30 Du + 7 snatches     total=307
30 Double unders-
15 snatches @ 75#
- dont feel i did to bad for this being the first time hitting this tester. fell i can do better. faster trans, can changing up the rep scheme 

feb 16th-22nd

Monday
A. Back Squat- 3,2,1,3,2,1 Rest 2-3 mins-  305(3), 325(2), 345(1), 315(3), 335(2), 355(1)
+
for time ALL OUT- 4:49,4:34
250 M Row
15KBS 32kg
25 burpees
15 KBS
250m Row
rest 12min x 2

Tuesday
A. power snatch- build to a heavy single( no misses allowed)- 209.?
+
12 min AMRAP- 5 rounds + 15reps
15 burpees
15 wall balls
20 box jumps

Wednesday
A. Power clean and jerk. 3 TnG reps OTM. start at 115 and add 10lb per ser, stop at a heavy triple
+got to 235 for OMT- then rested about 2-3 mins and hit 245 for a triple 
3 sets @ 90%- 5:48, 6:39, 7:30 ( DU killed me in this, just couldnt string them together. progressively took me longer because i trip up
200 m row
10 CTB
10 OHS @ 120#
10 CTB
10 Power snatch @ 120#
10 CTB
100 Double unders
rest 5

Feb 9th-15th

Monday
A. Build to a 1rm snatch- 215
+
for time
10 snatchs @ 65% of A
10 snatchs @ 70 %
10 snatches @ 75%
10 snatches @ 80%
+
10 mins for cals on Airdyne- 203 cals

PM
for time- 3:15 & 3:11
300 meter row
15 power cleans @ 135
15 burpees to 6"
rest 20 mins x 2

Tuesday-
A. 1 standing press OTM for 10 Min (start heavy) Add- 165x2, 175x2, 185x5, 195xf
+ 15 thrusters @ 115
15 PC @ 115
15 burpee over bar
rest 12 min x 3- 1:29, 1:42, 1:49
  +
1 min airdyne
1 min row
1 min Double unders
rest 1 min x 4

Wednesday
15 min AMRAP- 4 rounds + 46 reps
5/5 KB snatchs @ 32KG
20 wall balls
20 box jumps

thursday
off

Friday
A. back squat. build to a tough double- 370- on video, is my one rep as of 12/25/13
B. 3 TnG Power snatches OTM for 10 mins @ 175- no fails however it was pretty tough
C. 5 squat clean thruster, start at 185, add if possible, keep unbroken
+
for time - 2:03
30 burpees to 6"
30 pull ups

Saturday

Feb 2nd- Feb 8th

Monday
A. back squat, build to a tough 5- 315
B. muscle snatch.snatch balance, build to a tough set- 165
C. split jerk clusters 1.1.1 x 5 @225- no misses- the first 2 set looked ok, pretty ugly, i changes something up on the 3rd set and was catching them beautifully for the final 3 set. falling under the bar, locking out no problem, stable and little to no should pain
+
20 ring MU for time- unbroken time 1:07
+
50 HSPU for time- 4:15

Tuesday
A. push press, build to a max- 245
+
15,12,9
thrusters 100#- 1st set- 2:30 UB,2nd- 4:01 UB thruster/ broke up the set of 12 cause i lost feeling in           
CTB pull ups       my hand. Did not complete the 3rd set cause it took about about on hour to get the 
rest 9 x 3 set        feeling back in my hand, on top of repping
+
20 mins light AD & double under work

Wednesday
12 Min AMRAP- 3 rounds + 40 reps
20 DL @ 95#
20 burpee over bar
3 rope climb

REST 12 min

12 Min AMRAP- 5 rounds + 10 reps
10 hang power cleans @ 95#
10 GHD sit ups
15 box jumps

Thursday
off
Z1 + mobility + handstand work

Friday
A. back squat. build to a tough 5 rep- one set- 315
B. Power clean and jerk. build to a tough set- 255- jerks felt great, changed my grip and its helping out
C. Hang power snatch EMOM @165- for the first 3 mins i completed 3 rep TnG, the 4th min i had to drop after the 2nd rep cause i was going to squat it, i drop it down to 2 reps for the remainder of the EMOM
+
500 meter row- 3:27- kind of felt like i held back on the row a little bit, just cause i felt i was going 
40 cals AD
ALL OUT