Lift: Sunday, March 6, 2011
skill: snatch lift: clean and jerk, max for the day snatch, max for the day
Run: Saturday, March 5, 2011
MPHR Workout #74 each for time: 10x 200m run Rest five times previous 200m time between repeats
Saturday, March 5, 2011
Chuck v. the bear complex. snatch 2-2-2-2-2-2-2 Compare results to October 29, 2010.
Friday, March 4, 2011
split jerk 1-1-1 then, as many rounds as possible in six minutes: 2x clean + 1x jerk @ 135/95-lbs. 6x box jump, 24″ platform
Thursday, March 3, 2011
five rounds for time: 21x overhead lunge @ 45/25-lbs. 21x burpee Compare results to July 30, 2009. workout courtesy of crossfit.com
Lift: Thursday, March 3, 2011
skill: jerk lift: clean and jerk, max for the day assistance: clean pull, heavy triple
Wednesday, March 2, 2011
deadlift 3-3-3-3-3 then, for time: run one mile Compare all results to September 20, 2010.
Tuesday, March 1, 2011
“It is understandable that you want your program to show results. But please understand this, if you miss everything else in this entire book: stronger does not necessarily mean more weight on the bar. Resist the temptation to add weight at the expense of correct technique—you are doing no one any favors when you sacrifice […]
Monday, February 28, 2011
for time: 5-4-3-2-1 muscle-up bear complex @ 115/75-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck push press then, return the bar to the ground for the next power clean The movements may be modified, broken-up or combined in any way, so long as these parameters are […]
Run: Monday, February 28 – Friday, March 4, 2011
[youtube=http://www.youtube.com/watch?v=dEna7pTW7To&feature=fvwrel] MPHR Workout #72 8x two-minute effort trial, run all-out + max pushup Rest one minute between repeats This workout is scored by the total pushups completed for all eight rounds. MPHR Workout #73 each for time: 2x 800m run + 2x 1k run Rest two minutes between repeats.