Saturday November 30,2013

6 Minutes of the following @ 85%:

200 Meters of Rowing

5 Pull Ups

Rest 3 Minutes

6 Minutes of the following @ 85%:

20 Calorie Airdyne

10 Push Ups

Rest 3 Minutes

6 Minutes of the following @ 85%:

30 Double Unders

15 Wall Balls

Rest 3 Minutes

6 Minutes of the following @ 85%:

200 Meters of Running

10 KB Snatch(5/each side) @ 44/26

Rest 3 Minutes

6 Minutes of the following:

200 Meters of Rowing

5 Pull Ups

Friday November 29,2013

A. Split Jerk Cluster @ 76%, 1.1.1.1 x 3 sets, rest 2-3 minutes between sets.

     215#

B. High Bar Back Squat Multi @ 20x1, 60%, 2 reps x 8sets, rest 1 minute between sets.

     245#

C. 12 Sets of the following:

5 Fast Deadlifts @ 225/135 lbs

4 Burpee Box Jumps @ 30/24 @ Jump Overs

3 Handstand Push Ups

2 Muscle Ups

100 Meter Run

Rest 1 minute between sets

 

Thursday November 28,2013

Partner workout

Teams of 2 complete...

100 double unders

90 wall balls 

80 KB swings

70 box jumps 

60 airdyne cals

50 burpees

40 pull ups

30 dead lifts at 225#

20 toes to bar

10 power cleans at 225#

Wednesday November 27,2013

A. Squat Clean @ 80%, 1 rep x 5 sets, rest 2-3 minutes between sets.

     Worked up to 215

B. High Bar Back Squat @ 80%, 4 reps x 4 sets, rest 2-3 minutes between sets.

     - did bad on these today. Couldn't manage 4 reps at 265, only 3

C. Snatch Complex(work to moderate weight, focus is technique)

1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Power Snatch x 5 sets, rest 1 minute.

     - 135#

D1. GHD Raises @ 10x1, 15 reps x 3 sets, rest 1 minute.

D2. Plank Holds x 90 seconds total x 3 sets, rest 1 minute.

Tuesday November 26,2013

A1. Strict Press @ 11x1, 2-3 reps x 5 sets, rest 2-3 minutes.

     135#, 3 reps every set

A2. Weighted Supinated Pull Ups, 1 tough rep x 5 sets, rest 2-3 minutes.

     70#

B1. Russian Kettlebell Swings, 15-18 reps @ 88 lbs/70 lbsx 6 sets, rest 10 seconds.

B2. 5 tough kipping handstand push ups to depth x 6 sets, rest 1:30.

     - Did these with 10 and 15# plates 

C. On the Minute, Every Minute x 10 Minutes of the following:

6 Burpees

6-8 Toes to Bar

     - sucked on these today. Did between 4 and 6 unbroken reps per minute. 

Monday November 25,2013

A. Power Snatch, 1 rep x 5 sets, rest 2-3 minutes between sets.

Estimated percentage for this would be to stay at 85% to 88% of your best Snatch

     Worked up to 170 but failed at 175

B. Front Squats @ 20x1, 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.

     215

C. 5 Sets of the following @ High Aerobic Effort: 20 Minutes Total

30 Seconds of Thrusters @ 75/45

rest 30 seconds

30 Seconds of Lateral Burpees

rest 30 seconds

30 Seconds of wall balls 

rest 30 seconds

30 Seconds of Box Jumps

rest 30 seconds

Saturday November 23,2013

5 min @ 85-90%:

Row 750 Meters(Men)/Row 650 Meters(Women)

AMRAP Double Unders

     Got 155 double unders

--3 min rest

5 min @ 85-90%:

Airdyne 15 Calories

5 Kettlebell Swings @ 53/35

--3 min rest

5 min @ 85-90%:

10 Thrusters @ 75/45

5 Burpees

--3 min rest

5 min @ 85-90%:

10 Hang Power Cleans @ 75/45

5 Step Down Box Jumps

--3 min rest

5 min @ 85-90%:

5 Pull Ups

20 Double Unders

--3 min rest

5 min @ 85-90%:

5 Kipping Handstand Push ups

Row 150 Meters

--3 min rest

Wednesday November 20,2013

A. Squat Clean @ 75%, 1.1 x 5 sets, rest 2-3 minutes between sets.

     - worked up to 205#

B. High Bar Back Squat @ 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.

     - 265#

C. Snatch Complex(work to moderate weight):

1 Power Snatch + 1 Overhead Squat x 5 sets, rest 1 minute between sets.

     - 135

D1. Weighted Back Extension Drop Sets @ 30x1, 6.6.6 x 4 sets, rest 1:30

D2. Side Bridge x 1 Minute Holds x 4 sets/each side, rest 1:30 

Tuesday November 19, 2013

A1. Push Press @ 11x1, 1 tough rep x 5 sets, rest 2-3 minutes.(No Max Attempts/Keep @ 85%)

     - 205#

A2. Weighted Pronated Pull Ups @ 11x1, 4-5 repetitions x 5 sets, rest 2-3 minutes between sets.

     - 44#

B1. Close Grip Bench Press @ 30x1, 2-3 reps x 5 sets, rest 1:30 

     - 215#

B2. Chin Over Bar Pull Ups, 15-21 reps x 5 sets, rest 1:30. 

     - 21 reps every round

C. Every 90 seconds on Airdyne, Sprint 12 seconds x 15 minutes.

D. Bar Muscle Up Practice, before or after workout(Athlete Choice)

On the Minute, Every Minute x 8 Minutes x 2-3 reps(Bands are allowed for practice)

Saturday November 23,2013

5 min @ 85-90%:

Row 750 Meters(Men)/Row 650 Meters(Women)

AMRAP Double Unders

--3 min rest

5 min @ 85-90%:

Airdyne 15 Calories

5 Kettlebell Swings @ 53/35

--3 min rest

5 min @ 85-90%:

10 Thrusters @ 75/45

5 Burpees

--3 min rest

5 min @ 85-90%:

10 Hang Power Cleans @ 75/45

5 Step Down Box Jumps

--3 min rest

5 min @ 85-90%:

5 Pull Ups

20 Double Unders

--3 min rest

5 min @ 85-90%:

5 Kipping Handstand Push ups

Row 150 Meters

--3 min rest

Friday November 22,2013

A.  12 Minutes of Skill Based Work: Every Athlete Choices 1 to 2 Movements to Work on Skill Component

B. Split Jerk Cluster @ 73%, 1.1.1.1.1 x 3 sets, rest 2-3 minutes between sets.

     - 195#

C. High Bar Back Squat @ 20x1, 78%, 4 reps x 4 sets, rest 2-3 minutes between sets.

     -265#

D. Every 120 Seconds Complete the following for 20 Minutes of:

1 Rope Climb @ 15 Feet

2 Muscle Ups or 3 Chest to Bar Pull Ups + 3 Ring Dips

3 Deadlifts @ 275/185 lbs

Monday November 18, 2013

A. Power Snatch, touch n go 3 rep heavy. 12-15 Minute Time Limit.
No Dropping of weights
     - 150#
B. Front Squats @ 20x1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - 195#

C. 3 Sets of the following @ Moderate Effort:
30 Seconds of Hang Power Snatch @ 75/45
Rest 30 Seconds
30 Seconds of Lateral Burpees
Rest 30 Seconds
30 Seconds of Wall Balls
+
Rest 2 Minutes
+
3 Sets of the following @ Moderate Effort:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Kettlebell Swings
Rest 30 Seconds
30 Seconds of Wall Balls

Saturday November 16, 2013

4 min @ 85-90%:
2 Strict HSPU
4 Burpees
8 Russian KBS
--3 min rest
4 min @ 85-90%:
100 Meter Row
5 Wall Balls - 20#
--3 min rest
4 min @ 85-90%:
Run 100 Meters
5 KB Thrusters @ 35/26
--3 min rest
4 min @ 85-90%:
10 cals on Airdyne
5 Step Down Box Jumps
--3 min rest
4 min @ 85-90%:
5 Toes to Bar
20 Double Unders
--3 min rest
4 min @ 85-90%:
5 KB Strict Press @ 35 lbs/26 lbs
10 Burpees
--3 min rest
4 min @ 85-90%:
10 cals on Airdyne
5 Pull Ups

Friday November 15, 2013

A.  12 Minutes of Skill Based Work: Every Athlete Choices 1 to 2 Movements to Work on Skill Component
     - Did Freestanding Handstand work.
B. Split Jerk Cluster @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 215#
C. High Bar Back Squat @ 20x1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - 245#
D. On the Minute, Every Minute x 12 Minutes of the following:
1 Tough Deadlift @ 315/225, 275/185
3 Handstand Push Ups

     - Back spazzed out so could not do deadlifts. Did Muscle-Ups instead which made HSPU's REALLY tough!!!

Wednesday November 13, 2013

Just returning from trip and frustrated that I haven't been able to train. Got home late but wanted to get a sweat on so did...

5 sets of
     - Row 500M
     - 20 Burpees
     - 20 45# DB Snatch (10 ea arm)

Time was 16 something

Thursday November 14, 2013

A1. Push Press @ 11x1, 2-3 reps x 5 sets, rest 2-3 minutes.
     - 135 (??)
A2. Weighted Supinated Pull Ups @ 11x1, 2-3 reps x 5 sets, rest 2-3 minutes.
     - 45# KB. These felt horrible on my elbow

B1. Ring Dips, 15-20 repetitions x 4 sets, rest 1:30
     - 20 reps each set. Not hard but got nasty ring rash, lol!
B2. Chest to Bar Pull Ups Cluster, 7.7.7 x 4 sets, rest 1:30
     - Shit, these were tough. Only got 6's on the last couple sets.
C. Every 90 seconds on Rowing Machine, Sprint 12 seconds x 15 minutes.

Monday November 11, 2013

A. Above Knee Squat Snatch, build to a heavy set of 3. 12 Minute time limit.
No Dropping of weights
     - Worked up to 155 but failed on 3rd rep
B. Front Squats @ 20x1, 70%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - I thin I worked up to 205, not sure
C. 7 Sets of the following:
30 Seconds of Wall Balls
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of KB Clean @ 44/26 lbs

Saturday November 9, 2013

5 Sets of the following @ 90%:
10-12 Kipping Pull Ups-Chin Over Bar
20 Box Jumps- Repetitive
Rest 1 Minute between sets
+
Rest 10 Minutes
+
5 Sets of the following @ 90%:
Run 100 Meters
15 Burpees
15 Kettlebell Swings
Rest 1 Minute between sets
+
Rest 10 Minutes
+
5 Sets of the following @ 90%:
15 CAL Airdyne
7 Burpee Box Jumps
Rest 1 Minute between sets

Friday November 8, 2013

A. Power Clean + Jerk Cluster, 1.1 x 4 sets, rest 3-4 minutes.
B. Power Snatch Cluster, 1.1 x 4 sets, rest 3-4 minutes.
     - Worked up to 155
C. Handstand Push Ups, 2 tough reps, every 30 seconds for 15 minutes.
     - Used 45# plates for about the first 6 sets. Then did with no deficit

Wednesday November 6, 2013

5 min @ 85-90%:
3 Toes to Bar
6 Step Down Box Jumps
9 Russian KBS - 32kg
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Wall Balls - 20#
--5 min rest
5 min @ 85-90%:
5 KB Power Clean and Push Press @ 16kg/arm/12 kg
Run 100m
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 OHS @ 45lb
--5 min rest
5 min @ 85-90%:
5 Burpees
25 Double Unders
--5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Walking Lunge Steps

Tuesday November 5, 2013

A1. Strict Press @ 20x1, 2-3 reps x 4 sets, rest 2 minutes.
     - I think I used 135, can't remember
A2.  Weighted Pronated Pull Ups @ 20x1, 2-3 reps x 4 sets, rest 2 minutes.
B1. Deadlift @ 20x1 @ 55% Speed, 10 sets x 2 reps, rest 30 seconds
B2. Handstand Push Ups, 8-10 repetitions x 10 sets, rest 30 seconds
     - Did 10 the first set. after that only about 5-8

C. Airdyne x 18 Minutes, every 2 minutes, sprint 10 seconds.

Monday November 4, 2013

A. High Bar Back Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
     - 245
B. Moderate Snatch Clusters @ 115/85, 6 reps on the minute, every minute x 5 minutes.
C. 5 Sets of the following:
Row 300 Meters @ 90%
Rest 30 Seconds
Clean and Jerk Cluster, 1 repetition drop, 1 repetition drop
Rest 3 Minutes between sets

     - 185 on the cleans

Monday November 3, 2013

A. Front Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
     - 225
B. Power Snatch, 5 reps x 5 sets, rest 1 minute between sets. Complete all 5 repetitions within 35 seconds. Start @ moderate weight, and work your way up. Drop each repetition.
     - 145#
C. Clean and Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 215#

Saturday November 2, 2013

5 Sets of the following:
15 Power Snatches @ 75/45
15 Calorie Airdyne
1 min rest between sets
+
7 Min rest
+
5 Sets of the following:
25 Wall Balls
15 Burpees
1 min rest between sets
+
7 Min rest
+
5 Sets of the following:
15-18 Toes to Bar
Run 200 Meters
1 min rest between sets

Wednesday October 30, 2013

3 rounds @ 90%:
15 cals AD
15 DL @ 115lb
15 Wall Balls - 20#
+
5 min rest
+
7 rounds @ 90%:
5 C2B Chin-ups
5 Burpees to 6" OH
+
5 min rest
+
For time @ 90%:
30 F Squats @ 65lb
100 DU's
20 F Squats @ 65lb
100 DU's
10 F Squats @ 65lb

Tuesday October 29, 2013

A. High Bar Back Squat @ 80% of 1RM x 3 reps x 5 sets, rest 3 minutes between sets.
B. On the Minute, Every Minute x 10 Minutes of the following:
1 Deadlift @ 275 lbs
3 Handstand Push Ups
C. GHD Raises @ 30x1, 12-15 repetitions x 5 sets, rest 2 minutes between sets.