Sunday December 27, 2015

10 Rounds for time

15 Cal Row
10 Burpees
15 Wall Balls
30 Double Unders
15 KB Swings @ 53#

39:03

Saturday December 26,2015

12 Minute AMRAP @ 80% of:
Row 15 Calories
Box Jump Overs 10 repetitions
Double Unders 30 repetitions

About 6 rounds
+
Rest 4 Minutes
+
12 Minute AMRAP @ 80% of:
Assault Bike 20/16 Calories or Airdyne Bike 25/22 Calories
Wall Balls 15 repetitions
Toes to Bar 10 repetitions

5 Rounds even (I think)
+
Rest 4 Minutes
+
12 Minute AMRAP @ 80% of:
Run 200 Meters
3 Muscle ups
5 Overhead Squats @ 115/75 lbs

5 Rounds + Run + Muscle Ups
+
Rest 4 Minutes
+
4 Minute AMRAP of:
Max Calorie Row @ 90% of Max Calorie Assault/Airdyne @ 90%-Athlete Choice

Assault @ 60 Cals

Friday December 25, 2015

Light run, about 35:00

Thursday December 24, 2015

20:00 EMOM of
Minute 1 = 16 KB Snatch @ 20kg
Minute 2= 16 Military Press @ 20kg

Tuesday December 22, 2015

Nursing a strained Quad Muscle so had to deviate from normal program


10 Rounds of....

20 Cal Ski Erg
5 Strict CTB Pullups
20 Russian Swings @ 53#
5 Strict HSPU
40 Double Unders
     - 43 something

Monday December 21, 2015

A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)

B. High Bar Back Squat, work to a heavy set of 5, few attempts, keep volume low, and intensity high.

     - Worked up to 275#

C. High Bar Back Squat, 5 sets of 1 @ 90% of 5RM above, rest 1-2 minutes between sets.

     - 255

D. Snatch, 75% x1, 80% x 1, 85% x 1, 90% x 1(total 4 sets), rest as needed between sets.

     - Grrr. Failed at 185 again. Made only 1 attempt.

E. Clean and Jerk, 70% x 1.1, 75% x 1.1, 80% x1.1( total 3 sets), rest as needed between sets.

     - Worked to 205#

+

F. 4 Sets of the following:

Row 40 Calories

Burpees 20 repetitions

Shoulder to Overhead 10 repetitions @ 135/95 lbs

Rest 3-4 Minutes Between Sets

     - First round went unbroken at 155#. Second round had to break 5/5. After that I dropped to 135# and went unbroken again. This workout sucked!!

Saturday December 19, 2015

Partner Workout


5 Rounds of

50 Burpees
50 Box Jumps
50 Snatch @ 95#
60 Airdyne Cals

Friday December 18, 2015

2 Mile Run then....

20 Minute EMOM
Odd Minute: 12 Burpees
Even Minute: 15 Swings w/ 50# DB

Thursday December 17, 2015

20 Minute AMRAP
7 Deadlift @ 225#
9 TTB
11 Wall Balls
27 Double Unders

Think I did about 10 rounds. D/L's got tough and I started dropping every rep about halfway through

Wednesday December 16, 2015

Hotel Workout

5 Rounds
Run 800M
15 Burpees
10 DB Snatch @ 50#

Tuesday December 15, 2015

Jackie
1,000M Row
50 Thursters @ 45#
30 Pull Ups
     - 6:32 . Everything unbroken!!!

Sunday December 13, 2015

3 Rounds for time...
15 Cal Row
15 Deadlift @135
15 Cale Row
15 Hang Power Clean @ 135
15 Cal Row
15 Front Squat
15 Cal Row
15 Shoulder to Overhead

Time was 21:24. Everything u/b except for last set of STO

Saturday December 12, 2015

For time of...
40 Cal Assault
1K Row
80 Double Unders
30 Cal Assault
500M Row
60 Double Unders
20 Cal Assault
250M ROw
40 Double Unders
10 Cal Assault
150M Row
20 Double Unders
     Time was 19:30

Friday December 11, 2015

5K Run @ light pace

Wednesday December 9, 2015

A. Clean and Jerk, 80%, 1 rep x 5 sets, rest 1-2 minutes between sets.
B. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Clean Deadlift, 103% of best clean, 3 reps x 3 sets, rest 90 seconds between sets.
D1. High Bar Back Squat, 78%, 3 reps x 5 sets, rest 2 minutes between sets.
D2. 2 Fast Rope Climbs x 5 sets, rest 2 minutes between sets.
Tap N Go on Rope Climbs, work on Speed, only 1 second on ground, then right back up
+
Did my own thing here...
KB Snatches
Box Jumps
Double Unders

Tuesday December 8, 2015

A. Muscle Snatch, build to a heavy single or max for the day, 12-15 minutes of work on this.
     -125
B. Power Snatch, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
     - 155
C. Power Clean and Push Jerk, 80%, 1 rep x 6 sets, rest 1-2 minutes between sets.
     - 205#
D. Overhead Squat, 85% x 1 rep x 3 sets, 70% x 5 reps x 3 sets, rest 2 minutes between sets.
     - 215
E. Muscle-Up + Dip Complex + Toes to Ring Complex:
3 Ring Muscle-Ups + 5 Ring Dips + 10 Toes thru Rings x 4 Sets, rest 1-2 minutes between sets.
+
F. For Time of the following
12-9-6 of:
Power Cleans @ 210 lba
25-20-15 of:
Chest to Bar Pull-Ups
     - Not sure what time was. Definitely under 10:00. Power Cleans were awful

Monday December 7, 2015

A. Squat Snatch, 75%, 1 rep x 3 sets, rest 90 seconds between sets.
     - 155#
B. Snatch Pull, 95%, 3 reps x 3 sets, rest 1 minute between sets.
C. Snatch Deadlift, 105% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
D. Front Squats, 78% x 3 reps x 5 sets, rest 1-2 minutes between sets.
     - 225#
+
E. 10 Rounds of the following:
10 Cal Assault Bike
5 Hang Power Cleans @ 115/75 lbs
5 Lateral Burpees
No Holding Back, Just Get At It
     - 12:01. Assault Bike was real tough. Everything else, not that bad

Saturday December 5, 2015

A. For Time of the following:
30 Cal Row
30 Toes to Bar
60 Wall Balls @ 20/14 lbs
30 Cal Row
30 Chest to Bar Pull-Ups
60 Wall Balls @ 20/14 lbs
30 Cal Row
30 Toes to Bar
     - 11:54. Did shitty on the CTB but did manage to grind through them in sets of 3-5. Abandoned the butterfly pretty early because I just wasn't feeling it. TTB's went pretty well. Last round I finished with about 15 fast singles. Wall Balls were 30/30 and then 20/20/10/10

+
Rest 10-15 Minutes
+
5 Sets of the following Recovery Work:
3 Minute Airdyne/Assault @ Moderate Pace
50 Double Unders
15 Burpees

Friday December 4, 2015

A. Power Snatch, build to heavy single for the day or go by feeling, you can either go heavy or go by percentage, if not feeling it today, use clusters of 1.1.1 @ 75-80% x 4-5 sets, if not feeling for a heavy single for the day, rest as needed between sets.
     - Worked up to 175. Failed at 180
B. Clean and Jerk, build to heavy single for the day or go by feeling, you can either go heavy or go by percentage, if not feeling it today, use clusters of 1.1.1 @ 75-80% x 4-5 sets, if not feeling for a heavy single for the day, rest as needed between sets.
     - Worked up to 235
C. Front Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 260#
D1. Romanian Deadlifts, 60% of best back squat, 5 reps x 4 sets, rest 2:00 minutes between sets.
D2. 1 Legless Rope Climb + 1 Rope Climb w/ Legs x 4 sets, rest 2:00 minutes between sets.
+
E. Assault Bike Intervals of the following:
35/30 Calories x 3 sets, rest 2 minutes and 30 seconds between sets
+
Rest 5 Minutes between sets
+
25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets
+
Rest 5 Minutes
+
35/30 Calories x 3 sets, rest 2 minutes and 30 seconds between sets
+
Rest 5 Minutes between sets
+
25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets

Wednesday December 2, 2015

A. Clean and Jerk, 75%, 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 205#
B. Clean Pull, 90% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
     - 255#
C. Clean Deadlift, 100% of best clean, 3 reps x 3 sets, rest 90 seconds between sets.
     - 275#
D1. High Bar Back Squat, 75%, 3 reps x 5 sets, rest 2 minutes between sets.
     - 255#
D2. Handstand Taps, 5 taps each side x 5 sets, rest 2 minutes between sets.
+
E. 7 Sets of the following:
7 Power Snatches @ 95/65 lbs
7 Overhead Squats @ 95/65 lbs
7 Shoulder to Overhead @ 95/65 lbs
7 Front Squats @ 95/65 lbs
14 Cal Row
Rest 2 Minutes between sets + Goal is Consistency + Sustainability through all 7 Sets

     - This was brutal. I did 4 sets and then just tapped out in the middle of the 5th. Don't know what happened. I was in the middle of the snatches and just gave in to the moment! Went pretty fast on my first few sets.

Tuesday December 1, 2015

A. Muscle Snatch, build to a heavy single or max for the day, 12-15 minutes of work on this.
     - Failed hard on these today!!! Missed twice at 125# which is 15# below my max!! Gave up after 2 failed attempts
B. Squat Snatch, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
     - 165#

C. Clean and Push Press, 70%, 1.1 x 4 sets, rest 1-2 minutes between sets.
     - 165#

D1. Overhead Squat, 85% of best 1RM Snatch, 3 reps x 4 sets, rest 2 minutes between sets.
     - 215#. Continue to feel pretty strong on these.
D2. Bar Muscle-Up(1 rep) + Strict Chest to Bar Pull-Ups(3 reps) + Chest to Bar Pull-Ups(4 reps) + Toes to Bar(8 reps) x 4 sets, rest 2 minutes between sets.
     - Every set smooth and unbroken!!! Very happy with this!!!

+
E. 12 Rounds for time of the following:
5 Box Jumps @ 30/24 inches
3 Strict Handstand Push-Ups
1 Power Clean @ 205 lbs
     - 9:17. Only one broken set (the last one of course) on the HSPU!!!

Tuesday November 30, 2015

A. Power Snatch, 75%, 1 rep x 6 sets, rest 90 seconds between sets.
     - 145#
B. Push Jerk, 75%, 1 reps x 6 sets, rest 1 minute between sets.
     - 185#
C. Snatch Deadlift, 100% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
     - 205#
D. Front Squats, 75% x 3 reps x 5 sets, rest 1-2 minutes between sets.
     - 215#
+
E. 4 Rounds for time of the following:
21 Burpees
18 Cal Row
15 Wall Balls @ 20/14 lbs
12 Kettlebell Swings @ 70/53 lbs
     - 15:00 on the dot. Steady pace throughout. A little slow on the burpees but did the WB and KBS unbroken with little pause in transitions.

Saturday November 28, 2015

“ECC Qualifier Workout 3”
For Time:
50 Overhead Squats @ 135/95 lbs
50 Chest to Bar Pull-Ups
50 Box Jumps @ 24/20 inches
     - 10:30. Did OK on the OHS. Did 17 the first set and pretty much at least 10 reps every set after that. CTB's were terrible. First set was 6. then about 4-5. Then it felt like mostly doubles, triples and singles after that! Box jumps were a steady slow grind.
+
Rest 15 Minutes
+
3 Rounds of the following:
25/20 Cal Row
100 Double Unders
25 Burpees
     - Time was 14:00. Did Ok on this.

Friday November 27, 2015

A. Snatch Squat, heavy single for the day, go by feeling.
     - Again, only got up to 185
B. Clean and Jerk, heavy single for the day, go by feeling.
C. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
D1. Stiff Leg Deadlift, 50% of best back squat, 6 reps x 4 sets, rest 1:30 between sets.
D2. Bar Muscle-Up, 5 reps x 4 sets, rest 1:30 between sets.
If hands are a little messed up, and we have 50 chest to bars on Saturday, then perform 15 Fast GHD Sit-Ups x 4 sets, rest 1:30 between sets
+
E.  For Movement Quality + Breathing Work:
2 Sets of the following:
Row 1500 Meters
Rest 1:1 Interval-How Long It Took You Above
Assault Bike 75 Calories/Assault Bike 60 Calories(Women)
Rest 10 minute between sets

Wednesday November 25, 2015

A. Power Clean, 2 touch n go reps @ 75% x 10 sets, rest 45 seconds between sets.
B. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Front Squat, 80% x 1 rep x 5 sets, rest 1:30 between sets.
D. Overhead Squat, 80% of best 1RM, 3 reps x 4 sets, rest 1:30 between sets.
+
E. 2 Sets of the following:
500 Meter Row
Rest 1 Minute
8 Muscle Ups
Rest 1 Minute
500 Meter Row
Rest 1 Minute
150 Double Unders
Rest 1 Minute
Row 500 Meters
Rest 3 Minutes between Sets

Tuesday November 24, 2015

A. Snatch Squat, heavy single for the day, does not have to be a max, go by feeling, no more than 7 attempts above 80%, rest as needed between sets.
     - Worked up to 185 but failed at 195 and 200. Very frustrated.
B. Squat Snatch, 75% of above weight, 1 rep x 3 sets, rest 1 minute between sets.
     - 155
C. Clean and Jerk, heavy single for the day, does not have to be a max, go by feeling, no more than 7 attempts above 80%, rest as needed between sets.
     - Worked up to only 235
D. Clean and Jerk, 75% of above weight, 1 rep x 3 sets, rest 1 minute between sets.
E. Strict Pull-Up(3 reps) + Strict Chest to Bar Pull-Ups( 2 reps) + Chest to Bar Pull-Ups(5 reps) + Toes to Bar(8 reps) x 3 sets, rest 1-2 minutes between sets.
+
F. Every Minute on the Minute x 14 Minutes of the following:
Odd Minute: 7 Deadlifts @ 255 lbs
Even Minute: 5 Strict Handstand Push-Ups- Clusters of 2.2.1

Monday November 23, 2015

A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets.

     - 145#

B. Push Jerk,  2 reps touch n go @ 75% x 10 sets, rest 1 minute between sets.

C. Snatch Pull, 95% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.

D. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.

     - Worked up to 305

+

E. 15 Rounds for time of the following:

10 Wall Balls

5 Burpees

1 Power Snatch @ 135 lbs

     - 155#. Don't remember the time

Saturday november 21, 2015

Teams of 2 complete 12 rounds of...

250M Row
12 Hang Power Clean @ 135#
6 Front Squats
12 Bar Burpees

Took us about 29:00 and this was hell. Felt awful afterwards and could not feel my legs for about an hour

Friday November 20, 2015

A. Snatch, 90%, 1 x 3 sets, rest as needed.

     - Worked up to 185 but hit only 1 of 3 attempts

B. Clean and Jerk, 90%, 1 x 3 sets, rest as needed.

     - 225

C. High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intense. 0 second pause in bottom for both reps.

     - Worked up to 285 and stopped there. Just not feeling it today

D1. Romanian Deadlifts, 50% of best clean, 8-10 reps x 4 sets, rest 1 minute between sets,

D2. Strict Supinated Pull-Ups, AMRAP 25 Seconds x 4 sets, rest 2 minutes between sets.

     - 12 - 15 reps each round

+

E. 4 Rounds Not For Time, For Quality and Movement:

Run 400 Meters

20 Calorie Assault Bike Row

15 Toes to Bar 30# Ball Slams

5-4-3-2 of Rope Climbs after every round 70# KB Snatch each hand

Wednesday November 18, 2015

A. Power Clean, work to 90% of your best Power Clean for the Day, then do clusters of 1.1 @ 75% of todays work x 3 sets, rest as needed between sets.

B. Hang High Clean Pull, 70%, 3 reps x 4 sets, rest 1 minute between sets.

C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets.

D. Snatch Balance, 80% of best Snatch Balance, 3 reps x 3 sets, rest 1-2 minutes between sets.

+

E. 5 Sets of the following:

6 Deadlifts @  255

25 Air Squats

25 calorie assault

5 Strict Handstand Push-Ups   (or 6)

Rest 2 Minutes between sets
     - Did 6 HSPU unbroken every round!

  

Tuesday November 17, 2015

A. Snatch Cluster, 80% x 1 x 3 sets, rest as needed.
     - 165#. A couple misses
B. Clean and Jerk, 80% x 1 x 3 sets, rest as needed.
     - 225#
C1. Pendalay Barbell Bent Over Row, 6-8 reps x 4 sets, rest 1 minute.
     - 135#
C2. Weighted Back Extensions, 10-12 reps x 4 sets, rest 1 minute.
     - 45#
+
D. Complete the following of: These can be power snatches
Row 500 Meters
15 Snatches @ 115 lbs
7 Muscle-Ups
Row 500 Meters
10 Snatches @ 135 lbs
7 Muscle-Ups
Row 500 Meters
5 Snatches @ 155 lbs
7 Muscle-Ups
     - 16:00. Did first round of snatches u/b. Second round at 5-2-1-1-1, third round all singles. Muscles ups were 4-3 the whole way through.

Monday November 16, 2016

A. Power Snatch, work to a heavy single for the day, then 75% of the heavy single for the day, 1.1 x 3 sets, rest as needed between sets.
     - Worked up to 175. Then did 135# for clusters
B. Push Jerk, work to a heavy single for the day, then 75% of the heavy single for the day, 1.1 x 3 sets, rest as needed between sets.
     - Worked up to 235 (missed @ 240). Then used 185 for clusters
C. Jerk Dip, 100% of Best Jerk, 3 reps x 3 sets, rest 1 minute between sets.
     - 275#
D. High Bar Back Squat, 75% x 3 reps x 3 sets, rest 1-2 minutes between sets.
     - 255#
+
E. Every Minute on the Minute x 16 Minutes of the following:
Minute 1: 16  Calorie Row
Minute 2: 12 Thrusters @ 115 lbs
Minute 3: 10-Bar Facing Burpees
Minute 4: Rest for the Minute
     - Did well on this. Each round took about :30 consistently or just under

Sunday November 15, 2015

20:00 light recovery run. Felt great!!

Saturday November 14, 2015

5 Rounds for time of the following:
30/25 Cal Row
5-4-3-2-1 of:
Rope Climbs Every Round
30-20-15-10-5 of:
Overhead Squats @ 105/75 lbs

     - 19:00. Did really well on this workout. Broke only once in OHS's and it was only because I forgot to pull my Knee Sleeve up and my right knee was killing!! I broke first set into 15/15. Everything after that was u/b. Did pretty well with Rope Climbs too but they did get tough towards the end and it was taking more than 2 pulls to get up.

Friday November 13,2015

A. Snatch, 80%, 1 x 7 sets, rest as needed.

.    Did most sets at 165 then hit 175 sand 2 out of 3 attempts at 185

B. Clean and Jerk, 80%, 1 x 7 sets, rest as needed.

.    205 all squat cleans 

C. High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intense. 1 second pause in bottom for both reps.

.    305 with no pause

D1. Romanian Deadlifts, 65% of best clean, 4-5 reps x 4 sets, rest 2 minutes.

D2. Strict Chest to Bar Pull-Ups(3 reps) + Chest to Bar Pull-Ups(5 reps) + Toes to Bar( 7 reps) x 4 sets, rest 2 minutes.

+

E. 5 rounds of

25 Cal Assault

15 ghd sit ups

10 back extensions

3 bar muscle ups  

Rest 90 seconds

Wednesday November 11, 2015

A. Squat Snatch, 65%, 2 reps x 10 sets, rest 30 seconds

.    135

B. Clean Pull, 5 reps x 5 set, rest 1 minute between sets.

.    205

C. Front Squat, 50% x 2 reps x 10 sets, rest 30 seconds between sets. 

.    155

D1. Overhead Squat, 75% of 1RM, 5 reps x 5 sets, rest 1:30 between sets.

.    185

D2. Ring Muscle-Ups, 3-5 Unbroken x 5 sets, rest 1:30 between sets. 

.    Did 5 each set

+

E. ECC Qualifier Workout 2 Interval Set:

4 Rounds for time of the following:

30/25 Cal Row

15 Burpees over the Rower

Rest 4 Minutes between sets

Crushed this one. Rounds were between 1:26-1:35

Tuesday November 10,2015

A. Snatch Cluster, 80% x 1 x 7 sets, rest as needed.

     165#

B. Clean and Jerk, 80% x 1 x 7 sets, rest as needed.

.    205#

C1. Good Morning Barbell(Hip Width) x 8-10 reps x 3 sets @ 30-40% of best back squat, rest 1 minute

.    135

C2. DB Row, 8-10 reps/each arm x 3 sets, rest 1 minute.

.    75

D. Handstand Push-Up Complex of the following:

Strict Handstand Push-Up(2 reps) + Kipping Handstand Push-Up(5 reps) x 5 sets, rest 2 minutes or more between sets

E. Complete the following of:

5-7 Bar Muscle-Ups

6 Squat Snatches @ 115 lbs

1 Legless Rope Climb

Rest 2-3 minutes between sets

Complete the following of:

15-20 Chest to Bar Pull-Ups

5 Squat Snatches @ 135 lbs

1 Legless Rope Climb

Rest 2-3 minutes between sets

Complete the following of:

20-25 Toes to Bar

4 Squat Snatches @ 155 lbs

1 Legless Rope Climb 

Unbroken on first 2 rounds. Last round of snatches got tough

Monday November 9, 2015

A. Squat Snatch, 65%, 2 reps x 10 sets, rest 30 seconds between sets.
     - 135#. Tougher than it sounded due to short rest
B. Push Jerk, work to heavy single for the day, no more 6 attempts.
     - Worked up to 235. Failed at 240
C. Snatch Pull, 85% x 5 reps x 5 sets, rest 1 minute between sets.
     - 185#
D. High Bar Back Squat, 78% x 5 reps x 5 sets, rest 1-2 minutes between sets.
     - 265
+
E. 3 Rounds for time of the following:
15 Burpees
15 Wall Balls @ 20/14 lbs
15 Box Jumps @ 24/20 inches
15 Power Snatches @ 75/55 lbs
Rest 2 minutes between sets

      - First round about 2:30. 2nd and 3rd rounds about 3:00. Slower on BJ's and also took a few extra seconds before snatches

Sunday November 8, 2015

5K Run: Recovery pace

Saturday November 7, 2015

10 min amrap

.    12-cal row 

     12 Burpees over rower

.    12 swings

     - Got into the 5th round and finished 11 burps

Rest 2:00

10 min amrap

.    Run 200

.    10 snatches 

     10 overhead squats

    - Got into the 5th round and finished the snatches

Rest 2:00

.    40 Double Unders 

     10 clean and Jerk

.    10 box jumps 

    - Completed 5 rounds

Friday November 6, 2015

A. Snatch Cluster, 92%, 1 x 6 sets, rest as needed.

    - 185#. Made only one of about 4-5 attempts

B. Clean and Jerk, 92%, 1 x 6 sets, rest as needed.

     - 235#

C. High Bar Back Squat, 87%, 2 reps x 5 sets, 2 minutes between sets.

    - 290#

D1. Romanian Deadlifts, 50% of best clean, 6-8 reps x 3 sets, rest 1 minute.

    - 135#

D2. Weighted Bar or Ring Dips, 10 reps x 3 sets, rest 1 minute.

     - 35#

+

E. For Time of the following:

40 Calorie Assault Bike

25 GHD Sit-Ups

2 Rope Climbs

30 Calorie Bike

20 GHD Sit-Ups

2 Rope Climbs

20 Calorie Assault Bike

15 GHD Sit-Ups

2 Rope Climbs

10 Calorie Assault Bike

10 GHD Sit-Ups

2 Rope Climbs

    - 11:39

Wednesday November 4, 2015

A. Power Clean, 75% x 2 reps x 10 sets, 1 minute rest.

      - 205#. These felt better today

B. Snatch Deadlift( 2 reps) + High Snatch High Pull(2 reps) @ 70% x 4 sets, rest 1 minute.

     - 135#

C. Front Squat, 60% x 2 reps x 10 sets, rest 30 seconds between sets. 

     -175#

D. Overhead Squat, work to 90% of best 1RM, then do 2 reps x 3 sets @ 70% of today’s weight, rest as needed between sets.

     - Worked to 225#. Then sets of 155#

E1. L-Sit Hold on Rings, 25 seconds total x 3 sets, rest 30 seconds between sets

E2. Strict Chest to Bar Pull-Ups(2 reps) + Strict Pull-Ups(3 reps) + Butterfly Pull Ups or Kipping( 5 reps) + Toes to Bar( 7 reps) x 3 sets, rest 30 seconds between sets.

+

F. 27-21-15-9 of the following(Courtesy of Ben B):

Cal Row

Power Snatch @ 75 lbs

     - 8:44. Broke twice on the snatches (probably didn't need to) in first and second rounds. 

Tuesday November 3, 2015

A. Snatch Cluster, 80% x 1.1 x 5 sets, rest as needed.

     - 165#.No misses

B. Clean and Jerk, 80% x 1.1 x 5 sets, rest as needed.

     - 205#

C1. Good Morning Barbell(wide stance) x 4-6 reps x 3 sets @ 30-40% of best back squat, rest 1 minute

C2. Strict Handstand Push-Ups, 30 seconds AMRAP x 3 sets, rest 1 minute.

     - Got between 6-8 reps. Best was first set when I got 8 unbroken

C3. Weighted Back Extensions x 8-10 reps @ 2 second hold top x 3 sets, rest 1 minute.

     - 40#

+

D. On the Minute, Every Minute x 12 Minutes of the following:

Odd Minute: 3 Overhead Squats @ 155 lbs

Even Minute: 3-5 Muscle-Ups-You can try bar muscle ups

     - Did 3 Bar Muscle ups per round

+

Rest 3 Minutes

+

E. On the Minute, Every Minute x 12 Minutes of the following:

Odd Minute: 8-12 Kipping Handstand Push-Ups

Even Minute: 3 Power Cleans @ 205 lbs

     - Did 12 unbroken first couple of rounds. after that got real tough. Shoulders were smoked!!

Monday November 2, 2015

A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets.
     - 145#
B. Push Jerk, 75% 2 reps touch n go x 10 sets, rest 1 minute between sets.
     - 195#
C. Jerk Dips @ 100% of best Jerk, 2 reps x 4 sets, rest 1 minute between sets.
    - 275#
D. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 300#. Felt heavy but I got them done.

+
E. 4 Sets of the following @ Aerobic Effort:
1 Minute Assault/Airdyne Calories
1 Minute Burpees
1 Minute Row
1 Minute Double Unders
Rest 1 minute between sets
+
Rest 8 Minutes
+
3 Sets of the following:
15 Burpee Box Jumps @ 24/20 inches
10 Kettlebell Swings @ 70/53 lbs
Rest 2 minutes between sets

Sunday November 1, 2015

4 Sets of the following:
30 Seconds of Burpees
rest 10 seconds
30 seconds of Plank Walk-Outs or Planks
rest 10 seconds
30 Seconds of Box Jumps
rest 10 seconds
30 Seconds of Ball Slams or In-Place Lunges
rest 30 seconds
Total Time: 12 Minutes
+
Rest 3 Minute
+
AMRAP 6 Minutes of the following:
Row 150 Meters or Airdyne 10/8 Calories
10 Wall Balls or Goblet Squats
*Keep track of each round completed*
+
Rest 3 Minute
+
3 Sets of the following:
30 Seconds of Kettlebell Swings
rest 10 seconds
30 Seconds of Russian Twist
rest 10 seconds
30 Seconds of Sit-Ups
rest 10 seconds
30 Seconds of No Push-Up Burpees
rest 30 seconds
Total Time: 12 Minutes
+
Rest 3 Minute
+
AMRAP 6 Minutes of the following:
Row 150 Meters or Airdyne 10/8 Calorie Airdyne
10 Wall Balls or Goblet Squats

Saturday October 31, 2015

Teams of Two Complete the following:
AMRAP 11 Minutes of the following:
11 Thrusters @ 115/75 lbs or Shoulder to Overhead or Front Squat @ 135/95 lbs
11 Chest to Bar Pull-Ups or Toes to Bar-Depending on Athlete Choice
11 Lateral Burpees
+
Rest 3 Minutes
+
AMRAP 15 Minutes of the following:
18 Wall Balls
15 Cal Row
12 Box Jumps @ 24/20 inches
First Workout, you have to do one round before next partner can go, then second workout you can break up as like, so partner 1 does 18 wall balls, and then partner 2 does 15 cal row, and then partner 1 does 12 box jumps.

Friday October 30, 2015

A. Snatch Cluster, 85%, 1.1 x 4 sets, rest as needed.

     - 175#

B. Clean and Jerk, 85%, 1.1 x 4 sets, rest as needed.

     - 215#

C. Pause High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intensity, 2 second pause in bottom for each rep.

     - Worked to 275#.Did only one rep at 280#

D1. Glute Ham Raise, 12 reps x 4 sets, rest 1:30 between sets.

D2. Strict Press, 4-6 reps x 4 sets, rest 1:30 between sets.

     - 130#

+

E. 6 Sets of the following:

20/16 Cal Row
25 Sit-Ups
10 Second L-Sit on Parralets

Thursday October 29, 2015

A. Mid Thigh Pause Clean, 65%, 2 reps x 6 sets, rest 1 minute.

     - 175#

B. Clean Deadlift(3 reps) + Hang Clean Pull(3 reps) @ 70% x 5 sets, rest 1 minute.

     - 195#

C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets. Add 40 lbs of chains

     - 165#

D. Overhead Squat, work to 85% of best Overhead Squat, then do 3 reps x 3 sets @ 80% of your Overhead Squat today, rest as needed between sets.

     - Worked up to 215. Then used 175 for 3

+

E. AMRAP 12 Minutes of the following:

2 Squat Cleans @ 205 lbs

4 Muscle-Ups

6 Tall Box Jumps @ 30 inches

8 Burpees

     - 5 Rounds. All muscle ups unbroken. Squat Cleans miserable!!

+

Rest 4 Minutes

+

AMRAP 4 Minutes of the following:

8 Shoulder to Overhead @ 115 lbs

8 Toes thru Rings

     - Just shy of 4 rounds

Wednesday October 28, 2015

10 Rounds of ...

10 Cal Row
10 Double KB Swing @ 35#
10 Double KB Clean
10 Double KB Push Press
10 Burpees

24:Something

Monday October 26, 2015

A. Snatch, 90% x 1 rep x 5 sets, rest as needed.

     - Utter fuckin failure!!! Did not hot 1 rep at 90% (185#)!!!

B. Clean and Jerk, 90% x 1 rep x 5 sets, rest as needed.

     - Total disaster today. Failed at 225# which is well below my Max

C1. Good Morning Barbell( wide stance) x 6-8 reps x 3 sets @ 30-40% of best back squat, rest 1 minute

C2. Strict Chest to Bar Pull-Ups AMRAP 30 Seconds x 3 sets, rest 1 minute.

     - 10-11 reps

C3 Russian Kettlebell Siwngs, 12-15 reps x 3 sets, rest 1 minute.

+

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

Odd Minute: 4-5 Strict Handstand Push-Ups- break up as see fit

Even Minute: 8 Overhead Squats @ 115 lbs

+

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

Odd Minute: 30 Second Assault

Even Minute: 10 Chest to Bar Pull-Ups

Sunday October 25, 2015

A. Mid Thigh Pause Snatch, 65% x 2 reps x 6 sets, rest 1 minute between sets.

     - 135

B. Push Jerk touch n go reps, 60%, 2 reps x 6 sets, rest 1 minute between sets.

     - 165#. Did push press though

C. Jerk Dips @ 95% of best Jerk, 2 reps x 4 sets, rest 1 minute between sets.

     = 265

D. High Bar Back Squat, 85% x 3 reps x 3 sets, rest 1-2 minutes between sets.

     - 285#

+

E. AMRAP 12 Minutes of the following:

40 Double Unders

20 Wall Balls

10 Toes to Bar

     - 6 Rounds + 40+20.......Tough!!!

+

Rest 6 Minutes

+

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

8 Burpee Box Jumps @ 24/20 inches

Saturday October 24, 2015

For time...

15 CTB Pull-Ups
50 Double Unders
15 TTB
30 Cal Row
15 CTB Pull-Ups
50 Double Unders
15 TTB
30 Cal Row

Crushed the first half of this, then hit the wall about 8 pull-ups into the second half. Did get through all the dubs unbroken though

5 Rounds of...

Run 400M
10 OHS @ 135

Friday October 23, 2015

A. Snatch, 80%, 1 rep x 5 sets, rest 1 minute.

     - 165#.No misses

B. Clean and Jerk, 80%, 1 rep x 5 sets, rest 1 minute.

     - 225#

C. Pause High Bar Back Squat, 3 rep max, no more than 5 attempts all together. Keep this low volume, high intensity, 3 second pause in bottom for each rep.

     - 265#

D1. Romanian Deadlifts, 70% of best clean, 6 reps x 4 sets, rest 2 minutes.

     - 205

D2. AMRAP Muscle-Ups, 30 Seconds x 4 sets, rest 2 minutes.

     - Got 7 reps most rounds

+

E. 4 Sets of the following:

25 Calorie Assault/20 Calorie Assault

10 Strict Handstand Push-Ups

50 Double Unders

10 GHD Sit-Ups

     - 15:something. Unbroken on HSPU except for last round 6/2/2

Wednesday October 21, 2015

A. 3 Position Clean(floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute.

     - 175#

B. Front Squat Speed, 50%, 2 reps x 10 sets, rest 45 seconds between sets.

     - 155#

C. Snatch Balance, work to max for the day, this could be moderate or heavy, depending how you feel, then 75% x 2 reps x 3 sets, rest 1 minute.

     - Worked up to 200#. Felt like I had more in me!!

+

D. 5 Sets of the following:

5 Power Cleans @ 155 lbs/115 lbs

10 Box Jumps @ 30/24 inches

5 Thrusters @ 155/115 lbs

10 Toes to Bar

     - About 16 minutes of pure misery!!!

Tuesday October 20,2015

A. Snatch, 80% x 1 rep x 5 sets, rest as needed.

     - 165#

B. Clean and Jerk, 80% x 1 rep x 5 sets, rest as needed.

     - 215#

C. Hang Snatch Pull, 65% of best Snatch, 65% x 3 reps x 4 sets, rest 1 minute between sets.

     - 135

D1. KB Swings Russian Heavy, 15 reps x 3 sets, rest 1 minute.

D2. Strict Handstand Push-Ups Depth Clusters, 2.1.2.1 x 3 sets, rest 1 minute.

     - Did these with 3 riser boards

+

E. Complete the following of:

3 Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Legless Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Legless Rope Climbs

Rest 1-2 Minutes and 30 Seconds

3 Rope Climbs

Done!

+

F. 4 Sets of the following:

35 Second Sled Push 2 45# plates-Max Effort, rest 3 minutes-3 minutes and 30 seconds between sets.

Monday October 19, 2015

A. 3 Position Snatch( floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute between sets.
     - 135
B. Push Jerk( 2 reps) + Split Jerk( 1 rep), 65% x 5 sets, rest 1 minute between sets.
     - 135
C. High Bar Back Squat, 80% x 5 reps x 5 sets, rest as needed between sets.
     - 265
D. GHD Sit-Ups @ 2020, 10 reps x 3 sets, rest 1 minute between sets
+
E. For Time of the following:
27-21-15-9-3 of the following:
Calorie Row
Burpees
     - 8:21
+
Rest 5-6 Minutes
+
AMRAP 7 Minutes of the following:
30 Double Unders
8 Kettlebell Swings @ 70/53 lbs
2-3 Muscle-Ups

     - Think I got 5 rounds + DU's and Swings from 6th round. Did 3 Bar M/U's the first 2 rounds. After that only 2 per round and did singles. Really struggled with these today. Even the KBS felt tough!

Sunday October 18, 2015

6 sets of EMOM
     - Minute 1 = 15 Cal Row
     - Minute 2 = 10 Burpees
     - Minute 3 = 15 70# Russian Swings
     - Minute 4 = 30 Double Unders
     - Minute 5 = 10 Box Jumps

Saturday October 17, 2015

Fun little WOD with Kevin today....10 Rounds of

     - 15 Cal Assault
     - 5 Strict HSPU
     - 1 Rope Climb

     - HSPU's got real tough. I did get through the first 2-3 sets unbroken though which is a big accomplishment for me.

Wednesday October 14, 2015

A. High Bar Back Squat, 80% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 275
B1. Clean Pull, 80%, 5 reps x 3 sets, rest 1-2 minutes between sets.
     - 225
B2. Strict Pull-Up(3 reps) + Strict Chest to Bar Pull-Ups(2 reps) + Kipping Pull-Ups(5 reps) + Toes to Bar( 10 reps) x 3 sets, rest 1-2 minutes between sets.
     - Got through all sets unbroken

C. Strict Press Cluster, 1.1.1 @ 70% of 1RM x 4 sets, rest 1-2 minutes between sets.
     - 135
+
D. Complete the following:
50-40-30-20-10 of the following:
Airdyne Calories, rest each set as long as it takes you
+
Rest 5 Minutes
+
50-40-30-20-10 of the following:
Row Calories, rest each set as long as it takes you

     - No idea what I got for times on this except for the 50 Cal Row. Finished in 1:37

Tuesday October 13, 2015

A. Power Clean, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1, rest 1-2 minutes between sets.
     - worked up to 225
B. Muscle Snatch, 60% x 3 reps x 3 sets, rest 1-2 minutes between sets.
     - 95

C. Power Snatch, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1, rest 1-2 minutes between sets.
     - Worked up to 175. No  misses
+
D. AMRAP 12 Minutes of the following:
16 Box Jumps @ 24/20 inches
8 Hang Power Cleans @ 165/115 lbs
3 Muscle-Ups

     - Can't remember what I got for a score. I just remember that the HPC's got pretty tough and I got through all the Muscle Ups unbroken

Monday October 12, 2015

A. Snatch, 80% x 1.1, 82% x 1.1, 85% x 1, 80% x 1, rest as needed.
     - 65#, 170#, 175#, 165#
B.  Front Squat @ 80%, 1 rep x 5 sets, rest as needed.
     - 235#
C. Split Jerk, 80% x 1.1 x 3 sets, rest as needed between sets.
     - 225#. Technique better today
D1. Clean Deadlift, 80%, 5 reps x 4 sets, rest 2 minutes between sets
     - 225#
D2. Bar Muscle Ups Cluster, 1.1.1 x 4 sets or Bar Muscle-Ups 2-3 reps x 4 sets, rest 2 minutes between sets.
     - unbroken sets of 3
+
E. 3 Rounds for time of the following:
Run 400 Meters
20 Wall Balls Unbroken Best You Can or Big Sets @ 25/16 lbs to ten feet or Kettlebell Swings @ 70/44 lbs-Athlete Choice
20 Burpees
Row 500 Meters
     - 18:15 with 25# Wall balls

Sunday October 11, 2015

A. Strict Handstand Push-Up Cluster, 5.3.1.1x 4 sets, rest as needed between sets.
     - These didn't go so well. Only got through the first round rx. After that really struggled. Feeling worn out after last couple of days
B1. DB Seated Press @ 31x1, 5 reps x 4 sets, rest 1:30 between sets.
     - 50#

B2. DB Row 5 reps/each x 4 sets, rest 1:30 between sets.

     - 75#

Saturday October 10, 2015

"The Punisher"

1-2-3.....8-9-10 - Lateral Burpees over KB
2-4-6.....16-18-20 Goblet Squat
3-6-9...24-27-30 Russian Swings

     -16:08. Everything unbroken. Huge improvement over last time I did this.

Friday October 9, 2015

A. Snatch, 80% x 1, 85% x 1 rep x 3 sets, 80% x 1 rep, rest 2 minutes between sets.

     - 165, 175, 165. Ni misses but technique was shit. Stepping forward every time

B. Snatch Pull, 90% x 3 reps x 3 sets.

     - 185

C. High Bar Back Squat, 87% x 2 reps x 4 sets, rest 2 minutes between sets.

     - 275. Managed only 1 rep @ 295. Just didn't have it today

D1. Good Mornings, 35% x 5 reps x 4 sets of best back squat 1rm %, rest 1:30 between sets.

    - 135

D2. 10-15 Unbroken Chest to Bar Pull-Ups x 4 sets, rest 1:30 between sets.

+

E. For Time of the following:

50 Cal Row

50 Shoulder to Overhead @ 115/75 lbs

30 GHD Sit-Ups

30 Cal Row

30 Shoulder to Overhead @ 115/75 lbs

20 GHD Sit-Ups

20 Cal Row

20 Shoulder to Overhead @ 11/75 lbs

10 GHD Sit-Ups 

     - 18:45

Thursday October 8, 2015

Hotel Workout

30:00 On the clock
     - Treadmill run @ 8.0
     - Every 3:00 get off and do 15 Hand Release Push Ups, 30 Air Squats

Tuesday October 6, 2015

A. Clean, 75% x 1.1 x 5 sets, rest 1-2 minutes between sets.

     - Worked up to 225

B. Muscle Snatch, 80% x 2 reps x 5 sets, rest 1-2 minutes between sets.

     - 115

C. Push Press, 85% x 3 reps x 3 sets, rest 1-2 minutes between sets.

     - 175

D. Snatch Balance, on the minute, every minute x 8 minutes x 1 rep @ 70-80% of 1RM of Snatch.

     - 165

+

E. Every Minute on the Minute of the following for 20 Minutes of:

Minute 1: 3-4 Power Cleans@ 225 lbs/145 lbs

     - Did 3 each round @ 225

Minute 2: 2-3 Muscle-Ups or 4-5 Muscle-Ups

     - 5 every round

Minute 3: 12 Box Jump Overs @ 24 /20 inches or Wall Balls 12 reps @ 30/20 lbs to ten foot target

     - 12 Jump Overs

Minute 4: 2 Rope Climbs

Minute 5: Rest Minute 

Monday October 5, 2015

A. Snatch, 75%, 1.1 cluster x 5 sets, rest 1-2 minutes between sets.
     - 155#
B.  Front Squat @ 90%, 2 reps x 4 sets, rest as needed.
     - 235, 245, 250, 250 ( 1 rep only)

C. Split Jerk, 84% x 1.1.1 x 5 sets, rest as needed between sets.
      - These were terrible today. Pushing every rep forward and technique just off!!! Had to back weights down to 220# and still sloppy at that weight.
D. Clean Pull, 100%, 3 reps x 4 sets, rest as needed between sets.
     - 2:05
+
E. 4 Rounds for time of the following:
400 Meter Run
10 DB Power Snatch(5/each side) @ 70 lbs/45 lbs
20 Cal Row/16 Cal Row
     - 16:28 Dropped every snatch.

+
Rest 5 Minutes
+
50 Burpees For Time to Target Above- 4-6 inchs
     2:34

Sunday October 4, 2015

Accessory Work


A. Strict Handstand Push-Up Cluster,

4.3.2.1 x 4 sets, rest as needed between sets.

*Total Reps: 40 reps*

Had a few misses last 2 rounds. Shoulders a little fatigued from yesterday

B1. Strict Barbell Press, 4-5 reps x 4 sets, rest 1:30 between sets.
     - Worked up to 125# @ 5 reps

B2. Ring Rows Elevated @ 12 inch box, 4-6 reps, 2 second lowering phase x 4 sets, rest 1:30 between sets.

Saturday October 3, 2015

Teams of Two Complete the following:
AMRAP   30 Minutes of the following:
250 Double Unders
60 Toes to Bar
15 Power Snatch @ 135/95 lbs
30 Lateral Burpees
15 Thrusters @ 135/95 lbs
     - This was tough. Worst part for me was Power Snatches. I just sucked at these for some reason. TTB's also got tough for me once I started to lose kipping rhythm. I actually crushed the thrusters which scared me the most (which they always do). I was doing sets of 8 Thrusters without too much trouble and that was right after the burpees!

I teamed with Jessie R. and we got about 155 Double Unders into 4th round.

Friday October 2, 2015

A. Snatch, 70% x 1.1 x 2 sets, 75% x 1 rep x 3 sets, rest as needed between sets.
     -155, 165
B. Snatch Pull, 80% x 3 reps x 3 sets.
     - 185#
C. Snatch Push Press, 3 reps x 3 sets, rest as needed.
     - 165
D. Romanian Deadlifts, 75% of best clean, 4 reps x 4 sets, rest as needed.
     - 225#
+
E. Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 2 Strict Handstand Push-Ups + 4 Kipping Handstand Push-Ups
     - Did 4 / 5 on all sets except the last. Missed my last HSPU
Minute 2: 15 Cal Row/12 Cal Row
     - Pace > 2,000 Cals
Minute 3: 3 Deadlifts @ 275/205 lbs + 1 Legless Rope Climb

     - Did all legless. Had to use legs a little bit on the very last climb

Thursday October 1, 2015

A. Clean and Jerk, 70%, 1.1 x 2 sets, 75%, 1 rep x 3 sets.
     - 205#
B. High Bar Back Squat, 80% x 3 reps x 3 sets, 80% x 2 reps x 2 sets.
     - 270

C1. Clean Deadlift 103%, 3 reps x 4 sets, rest 2 minutes between sets.
     - 285#
C2. Strict Chest to Bar Pull-Ups( 2 reps) + Strict Pull-Ups(3 reps) + Kipping Pull-Ups(4 reps) + Chest to Bar Kipping or Butterfly( 5 reps) x 4 sets, rest 2 minutes between sets.
     - All unbroken but couldn't butterfly the CTB's
D. Complete the following:
2 x 1,000 Meters Row@ 80%, rest 2-4 minutes between sets.
     - 3:26, 3:28
4 x 500 Meters Row@ 80%, rest 90 seconds-3 minutes between sets.
     - All right around 2:40
6 x 250 Meters Row @ 80%, rest 60-90 seconds between sets.
     - Can't remember times

Monday September 28, 2015

A. Mid Thigh Clean(Power or Squat), 65% x 2 reps x 5 sets, rest as needed.
     - 175#
B. Muscle Snatch, 65% x 3 reps x 4 sets, rest as needed.
     - 953

C. Push Press, 80% x 3 reps x 4 sets, rest as needed.
     - 175#
D. Snatch Balance, 70%, 3 reps x 4 sets, rest as needed.
     - 145#

+
E. 6 Rounds for time of the following:
5 Power Snatch @ 135/95 lbs
10 Box Jumps @ 30/24 inches
5 Muscle-Ups

     - 14:35. Snatches weren't too bad. Just did quick singles the whole way through. Box Jumps got pretty miserable and slowed me down some. Muscle-ups were OK today. Went unbroken the first 2-3 rounds. Then did 3-2 after that.

Sunday September 27, 2015

A. Mid Thigh Snatch or Block Snatch, 65% x 1.1 x 4 sets, rest as needed.
     - 145#
B.  Front Squat @ 80%, 2 reps x 5 sets, rest as needed.
     - 235#

C. Split Jerk, 75% x 1.1 x 5 sets, rest as needed between sets.
    -205#

D. Clean Pull, 80%, 3 reps x 3 sets, 80%, 2 reps x 2 sets, rest as needed between sets.
     - 235#
 
+
E. AMRAP 12 Minutes of the following:
10 Toes to Bar
30 Double Unders
10 Burpees
      - About 4 burpees short of 7 rounds
+
Rest 2 Minutes
+
50 Cal Row For Time

     - 1:39

Saturday September 26, 2015

AMRAP 30:000 of....

10 Cal Row
15 KB Swings (24kg)
20 Box Jump (24")
25 Double Unders

     - Got 10 rounds. Only missed a couple times on the double unders

Friday September 25, 2015

Pretty shitty training day today. Woke up feeling tired and never shook it off. Definitely affected by lack of sleep. If not physically, definitely mentally!!


A. Snatch, 80% x 1.1 x 2 sets, 85% x 1 x 3 sets.
     - 165 and 175. Missed at 175 and form was generally just all over the place
B. Good Mornings, 35% of best back squat, 6 reps x 3 sets, rest as needed between sets.
     - 135
C. Snatch Pull, 85% x 4 reps x 5 set, rest as needed between sets.
     - 185
D. On the Minute, Every Minute x 15 Minutes of the following:
Odd Minute: 3-5 Strict Pull-Ups + 5-7 Toes to Bar Complex
Even Minute: 15 Burpees
     - Got 5 Strict Pull-ups every round. Got 7 TTB first 4 rounds then 5 each for the last 3 rounds
+
Rest 3 Minutes
+
On the Minute, Every Minute x 15 Minutes of the following:
Odd Minute:  2-3 or 3-4 Muscle-Ups
Even Minute: 14 Cal Row/11 Cal Row
     - Wow! Muscle ups were terrible today. Got 3 the first round but then only 2 every round after that. I think my shoulders were just really fatigued. My kipping was terrible to nonexistent!

Wednesday September 23, 2015

A. Plyo Drill Warm-Ups: 3 sets of the following
Agility Ladder-Shuffle Up and Back
Depth Jumps-Box Jumps
+
B. Clean and Jerk @ 80%, 1.1 x 2 sets, 85% x 1 x 3 sets, rest as needed.
     - Worked up to 225
C. High Bar Back Squat, 87% x 4 reps, 87% x 3 reps x 2 sets, 90% x 2 reps x 2 sets, rest as needed between sets.
     - 285, 290 for 3 and 300 for 2 x 2 sets
D1. Clean Deadlift 110% x 5 reps x 3 sets, rest 1:30 between sets.
     - 295
D2. Strict Handstand Push-Ups Depth, 3.2.1.2. x 3 sets, rest 1:30 between sets.
Athlete Chooses Depth on These Ones-Last time we did 6 reps, so be smart on depth you choose
     - Used 2 boards. No misses baby!!! Felt great!!!

E. Complete the following:
3 x 400 Meter Run, rest 3-4 minutes between sets.
6 X 200 Meter Run, rest 2-3 minutes between sets.
9 x 100 Meter Run, rest 1 minute between sets.

Tuesday September 22, 2015

A. Mid Thigh Clean(Power or Squat), 75% x 2 reps x 5 sets, rest as needed.
     - 195
B. Muscle Snatch, 76% x 3 reps x 2 sets, 79% x 2 reps x 2 sets
     - 110

C. Push Press, 87% x 3 reps x 3 sets, 90% x 3 reps x 2 sets, rest as needed.
     - 185# and 190#

D. Overhead Squat, 5 reps x 3 sets, work to heavy set of 5, based off how you are feeling, rest as need between sets.
     - Worked up to 185#

+
E.  Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 3-5 Muscle-Ups
Minute 2: 15 Thrusters @ 95/65 lbs @ Fast Pace
Minute 3: 25 Second Max Cal Row-Men Above 1300 Cals/hr and Women Above 1000 Cals/hr
Minute 4: 40-50 Double Unders
Minute 5: Rest/Walk
     - Did this at home so no access to muscle ups. Everything else went fine. Rows at about 1,700 cals/hr, Double unders all unbroken

Monday September 21.2015

A. Strict Handstand Push-Up Cluster, 3.1.3.1.3 x 4 sets, rest as needed between sets.
     - Felt awesome on these today. No missed reps!!

B1. Barbell Strict Press @ 31x1, 5 reps x 4 sets, rest 1:30 between sets.
     - 120#
B2. DB Row 5 reps/each x 4 sets, rest 1:30 between sets.

      - 80#

Sunday September 20, 2015

A. Mid Thigh Snatch or Block Snatch, 75% x 1.1 x 5 sets, rest as needed.
     - 155#. A few misses and was catching everything forward
B.  Front Squat @ 89%, 4 reps x 5 sets, rest as needed.
     - Did these with chains. Worked up to 200# (+ 40# of chains). Got only 2 reps at 245
C. Split Jerk, 84% x 1.1 x 5 sets, rest as needed between sets.
     - Worked up to 235#
D. Clean Pull, 85% x 4 reps x 5 sets @ off Risers @ above knee close to as possible, rest as needed.
     - 235#
+
E. 50-40-30-20-10 of the following:
Cals on Assault Bike
Cals on Rower
Run 400 meter after every round

     - 30:20

Saturday September 19, 2015

20 Minute AMRAP of....

     - 400M Run
     - 3 Power Clean @ 225#
     - 6 Box Jump @ 30"
     - 9 Chest to Bar Pull-ups

     - 5 full rounds + 400M Run. Struggled with the Power Cleans

Friday September 18, 2015

A. Snatch, 75% x 1.1 x 2 sets, 80% x 1.1 x 3 sets.
     - 155 and 165
B. Front Squat, 85% x 3 reps x 5 sets, rest as needed between sets.
     - Worked up to 235 for a triple. Failed at 240
C. Snatch Pull, 80% x 5 reps x 5 set, rest as needed between sets.
You can take off risers, so from 3 inch boards of below knee height
     - 165#
D1. Strict Handstand Push-Ups(5-7 reps) + Kipping Handstand Push-Ups(8-10 reps) x 4 sets, rest 1-2 minutes between sets.
     - First set got 7 strict, 5 Kip, then 5 strict, 7 kip, 4 strict 7 kip, 1 strict, 7 kip

D2. Romanian Deadlifts, 65% of best clean, 5 reps x 4 sets, rest 1 minute between sets.
     - 165#
+
E. For Time of the following:
100 Double Unders
20 GHD Sit-Ups
Row 500 Meters
75 Double Unders
20 GHD Sit-Ups
Row 500 Meters
50 Double Unders
20 GHD Sit-Ups
Row 500 Meters

     - 13:04. Messed up a lot of 1st set of double unders. Did second round as 45-30 then went unbroken last round.

Thursday September 17, 2015

A. Mid Thigh Clean(Power or Squat), 73% x 3 reps x 2 sets, 73% x 2 reps x 3 sets
     - 185 and 195. Did all full Squat Cleans (not from the hang)
B. Muscle Snatch, 70% x 5 reps, 75% x 3 reps x 2 sets, 78% x 3 reps
     - 100, 105, 110
C. Push Press, 85% x 4 reps x 2 sets, 87% x 3 reps x 3 sets, rest as needed.
     - 175 and 185
+
D.  5 Rounds of the following:
6 Thrusters @ 145/105 lbs
3 Muscle-Ups
6 Power Cleans @ 145/105 lbs
400 Meter Run

     - 17:55. Unbroken on everything

Wednesday September 16, 2015

A. Jumping Drill Warm-Ups: 3 sets of the following
Hurdle Hops, Jump as High as Possible, 5 times, pause 2 seconds before jumping
+
B. Clean and Jerk @ 75%, 1.1 x 2 sets, 80% x 1.1 x 2 sets, rest as needed.
     - 205#
C. High Bar Back Squat, 88% x 2 reps x 5 sets, rest as needed.
D1. Snatch Deadlift 105% x 4 reps x 5 sets, rest 1:30 between sets.
     - 215

D2. Strict Chest to Bar Pull-Up(3 reps) + Toes to Bar(7 reps) x 5 sets, rest 1:30 between sets.
E.  5 Sets of the following:
Assault/Airdyne x 20 Seconds @ 95% all out effort, rest 2-3 minutes between sets @ Hard Effort
+
Rest 8-10 Minutes
+
5 Sets of the following:
Assault/Airdyne x 20 seconds @ 95% all out effort, rest 2-3 minutes between sets @ Hard Effort

       - Kept the Watts at or above 1,000 each set

Monday September 14, 2015

A. Mid Thigh Snatch or Block Snatch, 73% x 3 reps x 2 sets, 73% x 2 reps x 3 sets, rest as needed between sets.
     - Worked up to 150#
B.  Front Squat @ 87%, 4 reps x 3 sets, 87% x 3 reps x 2 sets, rest as needed.
     - 215, 220, 225, 230 x 3, 235 x 3

C. Split Jerk, 82% x 1.1 x 5 sets, rest as needed between sets.
     - 225#
D. Clean Pull, 80% x 5 reps x 3 sets @ off Risers @ below knee close to as possible, rest as needed.
     - 225

+
E. 4 Rounds of the following:
21/18 Cal Assault Bike or 25/20 Cal Airdyne
15 Wall Balls @ 30/20 lbs to Ten Foot Target
9 Box Jumps @ 30/24 inches

     - 11:26. Unbroken on wall balls

Sunday September 13, 2015

A. Handstand Walking practice
     - brutal today. Just not even close

B. 30:00 of Assault Bike
     - Every 3:00 get off and do...
     - 2 Muscle Ups, 4 HSPU, 6 Box Jump Overs

Saturday September 12, 2015

A. Snatch, 65% x 1 rep x 2 sets, 70% x 1 rep, 75% x 1 x 2 sets, 80% x 1 rep.
     - Worked up to 165

B. Clean and Jerk, 65% x 1 rep x 2 sets, 70% x 1 rep, 75% x 1 x 2 sets, 80% x 1 rep.
+
C. 4 Rounds for time of the following:
Row 500 Meters
10 Overhead Squats @ 145/105 lbs
5 Power Cleans @ 145/105 lbs
10 Box Jumps @ 30/24 inches

     - 17:05. Unbroken on everything

Friday September 11, 2015

A. Squat Clean, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 80% x 1.1, rest as needed between sets.
     - Worked to 205
B. Front Squat, 70% x 3 reps x 2 sets, 75% x 3 reps x 3 sets, rest as needed between sets.
     - Worked up to 215

C. Snatch Deadlift, 95% x 3 reps x 4 sets, rest as needed between sets.
     - 195#
D1. Strict Chest to Bar Pull-Ups(1 rep) + Strict Pull-Ups(3 reps) + Toes to Bar(5 reps) x 4 sets, rest 1 minute between sets.
D2. Romanian Deadlifts, 55% of best clean, 4-6 reps x 4 sets, rest 1 minute between sets.
     - 155#

+
E. 5 Rounds for time of the following:
200 Meter Run w/Med Ball @ 25/16 lbs
12 Burpees
9 Chest to Bar Pull-Ups
6 Kettlebell Swings @ 70/53 lbs

      - 14:30

Wednesday September 9, 2015

A. Plyo Drill Warm-Ups: 3 sets of the following
1. Hurdle Jumps x 4 reps, repetitive.
2. Scoop Rotational Tosses, 8.each side-Use Med Balls
3. Agility Ladder, Scissors, up and back
+
B. Snatch, 70% x 1.1, 75% x 1.1, 80% x 1 x 3 sets, rest as needed between sets.
     - 145, 155, 165
C. High Bar Back Squat, 75% x 3 reps x 2 sets, 80% x 3 reps x 3 sets, rest as needed.
     - Worked up to 265#. Felt much heavier than it should have. Knee felt clunky as hell.
D1. Snatch Pull, 90% x 3 reps x 4 sets, rest 1:30 between sets.
     - 185#
D2. Strict Handstand Depth Push-Ups, Athlete Chooses Depth, 2.1.2.1 x 4 sets, rest as needed between sets. Work Strength.
     - Did with 2 boards as deficit. Felt great!!!
 
E. Every Minute on the Minute x 30 Minutes of the following:
Odd: 200 Meter Run or 250 Meter Row-Athlete Choice
Even: Rest
This is an aerobic effort, keep heart rate below 160 BPM if possible

     - Kept up a nice pace on these and got faster throughout. Most runs were at about :40 seconds

Tuesday September 8, 2015

A. Power Clean, 70%, 1.1.1 x 5 sets, rest as needed between sets.
     - 195#
B. Muscle Snatch, 70% x 5 reps, 75% x 43reps x 2 sets, 78% x 3 reps x 32 sets
      - 115#
C. Push Press, 75% x 4 reps x 4 sets, rest as needed between sets.
     - 165#
D. KB Double Front Rack Carry x 30 Meters, rest 15 seconds, 30 Meters x 4 sets, rest 1 minute between sets.
     - @ 2 53# KB's
+
E.  Upper Body Pull Work:
Every 1 Minute and 15 Seconds Complete for 7 Minutes and 30 Seconds”
Complete 1 Legless Rope Climb(6 Total Reps)
+
F. AMRAP 14 Minutes of the following:
3 Muscle-Ups
6 Hang Power Clean + Shoulder to Overhead @ 155/105 lbs
12 Cal Row
15 Wall Balls @ 25/16 lbs Ten Foot Target
     - 4 rounds + 15 reps. Clean and S2) was the toughest part of this. Unbroken first 3 rounds but got very tough after that.