5x @ 220
Then
6 rounds 5-7-9
Bs 205 box jump pullup
Rounds 3-6
Rdl 205-bj-pu

6/27/11 mobility then tabata bike and pull ups/abs

6/25/11 did amrap 20 minutes of 5 c2b pull ups, 10 jumping push ups, 15 squats, 5 good mornings or 5 split squats

6/24/11 tons of mobility then did 7 rounds of 3 cleans 6 pushups 9 squats. Mixed in squat cleans weigh=185

2x2 @ 220 with 2 minutes rest then. 1 bs every 30 seconds for 6 minutes. Then set of 2 @ 240 6/23/11

8 sets of 3 split squats 6/23/11 mobility work

Today
Smolov day 3
4x5 180
3x 195
2x2 210
1x 235 x3 with 5 breaths in between
Abs/mobility

6/18/11
5-5-5 shoulder press for 170 max
Tabata
Bike, sit ups,

3x8-170
5x180
2x2-195
1x210x3

Yesterday... Pushed for time so did hip mobility rolled out then 4 rounds 5 push press-10abs-10 jump squats 5:19

Week off for deload,
Ran hills yesterday

Today day of 6 week smolov cycle
3x8@170
5x@180
2x2@195
1x210
Hip mobility prior
Abs or pullups between all sets

6.13.11

5 rounds
5 dead lifts
5 hang cleans
5 push jerks
20 double unders
8:48 using 75#

PWO
3x20 second hollow rocks with 10 seconds rest
3x30 second planks
post by Ashley

6-6-11

Ashley's workout
1 round Tabata on bike
10 minute warm up

4 rounds of
3 x 3 Deadlifts, 6 Burpees
1 minute rest
1-2:12
2-2:15
3-2:15
4-1:56
then 3x20 seconds hollow rocks

6-5-11
Early morning two rounds of tabata on bike
Then few hours later
3 Front/back thrusters-10 pullups
95-115-135-145-155-135
Then
Good mornings 95# 5x10
With hanging leg raises

Clean and jerk day
Dynamic warm up, rode bike..

5-5-5
135-165-185
About 5 seconds between lifts
Then
3x5
5 hang clean / 5 jerks @ 135

6/2/11 531 back squat day

glute activation, squats, foam roll

5-3-1 190-215-240(4)

then did 260x1, then 3 rounds of 5 @ 185 with leg raises and 60 sec rest then 2 sets of 5 of good mornings at 135

Tuesday May 31, 2011

warm up on bike, foam roll, glute activation

3 rounds of tabata on stationary bike with hanging leg raises in betwee

then, 5 rounds of 10 hip thrusts @ 185 with 10 leg raises