Bryan Miller Fitness

Monday, January 20, 2013

AM
A. Squat snatch x1/Hang squat snatch x3/OHS x3; rest 2 min x5 complexes
Used straps for all sets. 185,205,205,205,205. Definitely a tough weight.

B. 1 1/4 back squat; 3x3; rest 2 min
All at 315# felt heavy. Probably going surfing for the first time didn't help

Tuesday, January 21st, 2013

10 sets @85%
Run 100m
5 burpees
10 box jumps 20"
Run 100m
50 double unders
rest 90 seconds bw sets
2:16, 2:12
2:10, 2:12
2:07, 2:12
2:17, 2:09
2:14, 2:09

PM
Build to a heavy power snatch 245# 10# PR

For times (against a running clock):
Row 500 Meters
10 Power Snatches 185#
20 Toes to Bar
3:45

When the clock reaches 8:00, complete the following…

Row 500 Meters
15
30 Shoulder to Overhead 185#
6:29

When the clock reaches 16:00, complete the following…

Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups
6:45

When the clock reaches 24:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips
7:30

felt strong today, snatches and S2OH were supposed to be at 155#, but scaled up so I could go slower haha....and be a man.