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Old 02-07-2013, 05:08 PM   #21
John Donovan
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Location: Charlotte, MI
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130207

WU, DROMS, Mob

Snatch 3 pos. pulls- 95x10x5

HBBS for speed- 225x5x3

"Helen"
3 RFT

400m run
21 KBS 1.5 pood
12 pull ups

12:22(PR)

As Rx'd except the pull ups. Used a band but kipped.
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Old 02-09-2013, 12:51 PM   #22
John Donovan
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130209

WU, DROMS, Mob

Clean 3 pos. pulls- 95x10x5

Jerks- 135x1x5

"Karen"

150 wall balls for time 20# at 10ft target

11:15(PR)

Final week of just pulls and I can't wait to go on to something else. My time on Karen beat my only other time by over 3 minutes.
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Old 02-11-2013, 01:44 PM   #23
John Donovan
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130211

WU, Mob

Snatch pulls- 95x10x5

Snatch push press- 95x5x3, 115x3x3, 135x2x3

"JT"
21-15-9

Push ups
Ring dips- assisted with band
HSPU- feet on 24" box

11:22
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Old 02-13-2013, 04:10 PM   #24
John Donovan
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130213

WU, DROMS, Mob

Clean pulls- 95x10x5

Pendlay rows- 135x5x3, 185x3x3, 225x2x3. 2 sets of each were clean grip 1 set each snatch grip.

1/2 "Tumilson"

4 RFT

200m run
5 DB burpee DLs

6:17

Today and Friday are the last workouts under my current programming doing just pulls. Saturday begins a new program but still not full lifts.
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Old 02-14-2013, 03:17 PM   #25
John Donovan
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130214

WU, DROMS, Mob

Front squat- 135x5, 245x3x3, 135x5 with 3 sec pause, 135x5 with chains, 185 x4 with chains

For time

500m row
25 barbell thrusters 45lb
15 banded pull ups

4:20
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Old 02-16-2013, 07:54 AM   #26
John Donovan
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130215

WU, DROMS, Mob

Snatch pulls-95x10x5

Bench press- 60kg x5, 80x3, 100x1

1/2 "Brenton"
5 RFT

50' bear crawl
50' broad jump with 3 burpees every 5 jumps

7:24

This was my last week just doing pulls so instead of breaking them up into 3 parts like I have been I decided to do one full motion.
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Old 02-16-2013, 11:50 AM   #27
John Donovan
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130216

90 minute session with Oly coach today

Clean pulls(3 low/2 high)- 50kg, 60, 70, 80, 90

Power cleans- 50x3, 60x3, 70x3, 80x3x2

Snatch pulls(3 low/2 high)- 50, 60, 70, 80

Muscle snatch- 50x5x2

First session with new programming went well. Seemed the month of nothing but floor to hip crease pulls helped me keep the bar in close. Power cleans at 80 were so much easier compared to before. First time doing muscle snatches and those were killer.
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Old 02-18-2013, 12:28 PM   #28
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130218

WU, DROMS, Mob

Power Sn- 105x3x10

Sn pulls(3 low/2 high)- 115x5x5

Muscle Sn- 45x5x3, 65x5x2

Band pull aparts with mini band

Drop sn with PVC pipe
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Old 02-19-2013, 04:10 PM   #29
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130219

WU, DROMS, Mob

HBBS- 135x5, 225x5, 275x5, 315x3, 355x1(PR)

20 minute AMRAP

2 muscle ups(progressions)
4 HSPU(scaled)
8 KBS 1.5 pood

14 rds +3HSPU(PR)
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Old 02-20-2013, 10:03 AM   #30
John Donovan
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130220

WU, DROMS, Mob

Clean complex(Cl DL+low pull+high pull+power cl)- 95x5, 135x5, 185x5

Jerks- 135x2x2

3 RFT

225 DL x5
K2E x 10

4:20
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