July 2010

July 1 - PM
TGU 16k 1
TGU 24k 4 - 10:39
2h Swings 24k 14/11/11 = 154
8162

July 2
jog 1.25

July 3 - PM
TGU 16k 1
TGU 24k 4 - 9:40
1h Swings 16k 12/21 = 252
8820

July 4
15 minute jog

July 5 - PM
TGU 16k 1
TGU 24k 4 - 8:55
1h Swings 16k 12/11/11 = 132
2h Swings 24k 14/11/11 = 154 -286
12782

July 6
15 minute jog
Snatches 16k 15:15 - 5/20 = 100
102 degrees out

July 7 - PM
TGU 16k 1
TGU 24k 4 - 8:35
2h Swings 24k 15:15 - 8/16 = 128
95 degrees out

July 8
jog 1.75 - 19:34

July 9 - PM
TGU 16k 1
TGU 24k 5 - 16:00
1h Swings 16k 15:15 7/34 = 238

July 10
jog 1.75 - 20:01

July 11 - PM
TGU 16k 1
TGU 63lbs 1
TGU 24k 2
1/2 TGU 68lbs 2
Stack 63lbs 1/3
2h Swings 24k 15:15 8/18 = 144

July 12
Jog 1.88 - 21:00
Snatches 16k 15:15 5/24 = 120

July 13 - PM
TGU 16k 1
TGU 68lbs 1
1/2 TGU 73lbs 1
TGU 24k 2
1h Swings 16k 100
1h Swings 16k 50
1h Swings 16k 50 - 10:20

July 14
Snatches 16k 15:15 6/26 = 156

July 15
jog 2.1 22:00

July 17 - HKC

July 21 - light
Getup shoe - 5:00
Goblet Squat 16k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 16k 1/8 - 15:00 self paced
Goblet squat 16k 3/3 - ten seconds prying
Plank 60 sec
1h swing 16k, 24k 10/2, 10/2 = 40

July 22
BB C&P 115 1,2,3/3
C2 Rower 2k - 9:26

July 23 - Hard
Getup with overhead walk 16k 1/3
Goblet Squat 16k 5/2 - ten seconds prying
2h Swing 24k 20/5 - 10 breaths between sets
Getup 16k 1/5 - 5:00 continuous
Goblet Squat 20k 10/10
1h Swing 16k 15:15 7/10

July 25
BB Clean Press Front Squat 115 1,2/4
C2 Rower 2k - 9:30

July 26 - Medium
repeat for 10 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
120 swings, 10 getups

July 27
Power Clean, Press, Front Squat 115 2/6
C2 Rower 2k - 9:15

July 29 - Medium
repeat for 12 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
140 swings, 12 getups

July 30
Power Clean, Press, Front Squat 120 2/6
Press from pins 95 5/3
Press from pins 95 3/3
C2 Rower 2k

July 31 - Light
Getup shoe - 5:00
Goblet Squat 20k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 20k 1/7 - 15:00 self paced
Goblet squat 20k 3/3 - ten seconds prying
Plank 60 sec
1h swing 20k, 24k 10/2, 10/2 = 40