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Athlete Date Sort Location Workout Name Description Results
Manny Hernandez 04/21/2014 None None BBG

5X3 Clean (Not T&G)

Skill

3X6 Arch to Hollow Swings, pause between each swing.

Conditioning

5 RFT
20 Squats
10 DB Snatches (alternating), 35#
5 Burpee Box Jumps, 20"		 23m 50s
Performed as RX
Manny Hernandez 04/16/2014 None None Strength

Back Squat 5X3

Conditioning

For time:

15 Ring Rows
15 Hang Clean to Thrusters 25# DBs
100' Shuttle Run (50 down/50 back)
20 Burpees
10 Hang Clean to Thrusters
100' Shuttle Run (50 down/50 back)
15 Burpees
5 Hang Clean to Thrusters
100' Shuttle Run (50 down/50 back)
10 Burpees
15 Ring Rows		 15m 19s
Performed as RX
Manny Hernandez 04/15/2014 None None Strength

DL 5X3

Skill

3 x 60s Kipping, 30s rest

Conditioning

1 Min Box Jumps, 20"
1 Min SDHP, 1.5 pood KB
2 Min Box Jumps
2 Min SDHP
3 Min Box Jumps
3 Min SDHP		 136 reps
Performed as RX
Manny Hernandez 04/01/2014 None None Strength

1) 1X20 BS
2) 1XME FS at 100% of #1

10 Min AMRAP
8 Situps
8 Thrusters, 25# DBs
12 Lunges

4 rounds 8 reps
Performed as RX
Manny Hernandez 03/13/2014 None None Strength

1) EMOM for 5 min - 2 Power Snatches

2) 3 X ME Kipping Banded Pullups

Conditioning

4 rounds for reps:
1 MIN STEP DOWN BOX JUMPS, 20"
1 MIN HR PUSHUPS
1 MIN RING ROWS
1 MIN REST
 177 reps
Performed as RX
Manny Hernandez 03/11/2014 None None 7 rounds for time:
10 OHS, PVC
5 Pullups, green band		 15m 37s
Performed as RX
Manny Hernandez 03/06/2014 None None Strength

5X5 Shoulder Press

Conditioning

5 RFT:
10 Sit-ups
10 Push-ups
10 Box Jumps, 20"		 15m 02s
Performed as RX
Manny Hernandez 03/04/2014 None None BBG

12 MIN to establish a 1RM C&J

Conditioning

In front of a clock set for 12 minutes:
4 minutes of clean & jerk, 95 lb.
4 minutes of lateral jumps over the bar
4 minutes of burpees		 93 reps
Performed as RX
Manny Hernandez 02/07/2014 None None BBG 10 X 3 Position Snatch (Hip, knee, shin) - 5 with PVC, 5 with light bar.

15 Min AMRAP of:
5 Thrusters, 25lb DBs
10 Burpees
10 Sit-ups
10 Thrusters
10 Burpees
10 Sit-ups
15 Thrusters...

*Add 5 thrusters each round. 		3 rounds 23 reps
Performed as RX
Manny Hernandez 02/05/2014 None None BBG

8 minutes of practicing a 2 position clean (Hip, knee) + 1 jerk.

Conditioning

21-15-9 reps of:
75 pound Power Cleans
Ring Rows (feet on ground)
10m 52s
Performed as RX
Manny Hernandez 01/30/2014 None None For time:
15 Thrusters, 65 lbs
21 SDHP, 65 lbs
12 Thrusters
15 SDHP
9 Thrusters
9 SDHP		 12m 43s
Performed as RX
Manny Hernandez 01/28/2014 None None Strength

Back Squat 4 X 5 at 115

Conditioning

15 MIN AMRAP - with a single 25lb DB
20 DB SWINGS
10 DB PUSH PRESS, LEFT
10 DB PUSH PRESS, RIGHT
20 STEP UPS WITH DB, 20" BOX		 4 rounds 20 reps
Performed as RX
Manny Hernandez 12/30/2013 None None 5X3 OHS, PVC
5X1 DROP SNATCH, PVC
OHS PRACTICE WITH 45 LB BAR

FOR TIME:
3 POWER SNATCH, 65LBS
6 RING ROWS
9 BURPEES
6 PS
9 RR
12 BURPEES
9 PS
12 RR
15 BURPEES
12 PS
15 RR
18 BURPEES		 18m 59s
Performed as RX
Manny Hernandez 12/23/2013 None None Strength
5X3 Front Squat

Conditioning
5 rounds for reps
ME HR Pushups
ME Ring Rows
Rest 2 minutes		 105 reps
Performed as RX
Manny Hernandez 12/07/2013 None None BBG: 5 X 1 Drop Snatch + 3 OHS (PVC)

Conditioning

3 RFT
100FT Crab Walk
30 Squats

 17m 16s
Performed as RX
Manny Hernandez 12/04/2013 None None 5 X 3 High hang squat clean @ 45lbs

21-15-9
115lb Deadlift
HR Pushups 		4m 49s
Performed as RX
Manny Hernandez 09/25/2013 None None Press intro

3 RFT:
45lb Push Press X 10
15 lateral burpees over bar
 15m 36s
Performed as RX
Manny Hernandez 09/23/2013 None Baseline For time:
Run 400
30 squats
20 situps
10 HR Pushups
5 Pullups 		7m 50s
Workout Scaled