Friday January 30, 2015

A. Front Squat, work to a 1 rep max with 3 second pause.
     - 265#. Didn't have much more in me!
B. Front Squat, 3 reps x 3 sets @ 75% of the above-no pause @ 20x1.
5% lighter from last week
     - 205#
C. Clean and Jerk, 73% x 1.1.1, 78% x 1.1, 83% x 1, 88% x 1, 73% x 1, 78% x 1.1, rest 1-2 minutes between sets.
     - 185, 195, 215, 225, 185, 195
+
D. 6 Sets of the following:
30 Second 90% Airdyne/Assault, rest 3 minutes and 30 seconds between sets.
     - Kept watts between 800-900

Thursday January 29, 2015

45 Minutes on the Clock:
3 Minute Airdyne @ 85%
Rest 1 Minute
30 Second Double Unders
Rest 1 Minute
3 Minute Row @ 85%
Rest 30 Seconds

     - Did 4 Muscle Ups after each round of Dubs. Missed the 4th rep on 2 of the rounds.

Wednesday January 28, 2015

A. Overhead Squat, work to a tough set of 7 for Oh Squat, 15 minute time limit. No more than 3-4 working sets.
     - 225#. Felt much better on these today.
B. Muscle Snatch, 75% x 3 reps x 3 sets, rest as needed between sets.
This weight is best of your best Muscle Snatch
     - 105#
C. Clean Pull, 105% x 5 reps x 5 sets, rest 1:30 between sets.
     - 275#. These felt HEAVY!
+
12 Minute AMRAP of the following:
12 Chest to Bar Pull-Ups
10 Overhead Squats @ 115 lbs/75 lbs
8 Lateral Burpees
     - 5 Rds + 12 reps. OHS's all unbroken. CTB's were the weak link. Technique really inconsistent.

Monday, January 26, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.

Compare to last week, and go off of feeling

     - Felt lousy today. Only worked up to 295

B. High Bar Back Squat, 2 reps x 3 sets @ 80% of the above 3RM, rest 2 minutes between sets.

This is 5% lighter from last week

C. Jerk off Blocks, 75% x 1 rep x 3 sets, 78% x 1 rep x 3 sets, 81% x 1 rep x 2 sets, rest as needed between sets.

     - Worked up to 225

+

D.  9 Minute AMRAP @ 85% effort:

9 Push Press @ 115 lbs/75 lbs

7 Toes to Bar

9 Box Jump Overs @ 24/20 inches

+

Rest 4 Minutes

+

9 Minute AMRAP @ 85% effort:

30 Walking Lunges(15/each side)

15 Kettlebell Swings @ 53/35 lbs

10 Burpees

+

Rest 4 Minutes

+

9 Minute AMRAP @ 85% effort:

5 Deadlifts @ 275 lbs/185 lbs

10 Ring Dips

15 Wall Balls @ 30/16 lbs

Sunday January 25, 2015

Teams of Two complete the following:

5 Rounds each of:

5 Handstand Push-Ups

10 Chest to Bar Pull-Ups

15 Power Cleans @ 135/95 lbs

20 Lateral Burpees

25 Wall Balls @ 30/14 lbs to ten foot target

Did only 3 rounds. This was horrible. Worst part was the burpees!

Friday January 23, 2015

Got back from a solid week of travel and body feels ravaged! Back messed up from too much sitting. Right knee stiff from too much driving. I knew this would be a rough day of training!!

A. 3 RM OHS
     - Wow! I was terrible at these today. Got only 2 reps of a weight I did for 7 reps 2 weeks ago! (205#)

B. 4 Rounds of 5 Minute AMRAP of

10 Box Jump
30 Double Unders
10 TTB

Monday January 19, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.

Compare to last week, and go off of feeling

     - 315

B. High Bar Back Squat, 2 reps x 3 sets @ 90% of the above 3RM, rest 2 minutes between sets.

This is 5% heavier from last week

     - 265#

C. Power Snatch(+1) + Squat Snatch(+2) x 2 sets @ 70%, x 73% x 2 sets, rest 1:30 between sets.

These are not touch n go reps, so rest 10-15 seconds between sets

D. Jerk off Blocks, 78% 1.1.1 x 3 sets, rest as needed between sets.

+

E.  Complete the following of:

5 Sets of the following:

Row 500 Meters @ moderate pace, rest 90 seconds between sets

Think 8-10 plus seconds off of best 500 meter row time trial

     - Rows between 1:35 and 1:38

+

Rest 3 Minutes

+

2 Rounds of the following:

50 Double Unders

10 Deadlifts @ 225 lbs/135 lbs

     - 1:37

+

Rest 3 Minutes

+

2 Rounds of the following:

12 Burpees Box Jumps @ 24/20 inches

8 Deadlifts @ 255 lbs/155 lbs

     - 2:30-something

+

Rest 3 Minutes

+

2 Rounds of the following:

50 Double Unders

6 Deadlifts @ 325-335 lbs/195-205 lbs 305

     - 2:05

Sunday January 18, 2015

Re-Test
30 Muscle Ups for time
8:15

Only 1 miss!!

Saturday January 17, 2015

Team workout w/ Heather
5 rounds of
6 mins. on clock
3 Thrusters
6 Burpees
9 Box Jumps
Partners complete a round then switch

Rest 1:30 between rounds

Friday January 16, 2015

A. Front Squat, work to a 1 rep max with 5 second pause.

     - Hit 255#, failed at 265#

B. Front Squat, 3 reps x 3 sets @ 85% of the above-no pause @ 20x1.

     - 225#

C. Clean and Jerk on the minute, every minute x 3 touch n go reps x 10 minutes @ 65% of 1RM.

     - 175#

D1. Snatch Push Press, 70% of best Snatch, 5 reps x 3 sets, 75% of best Snatch 5 reps x 2 sets, rest as needed between sets.

     - 145, 155

D2

+

E. 10 Sets of the following:

15 Second All Out Sprint Airdyne/Assault, rest 2 minutes and 15 seconds between sets or more.

     - +1,100 watts every round

Wednesday January 14, 2015

A. Overhead Squat, work to a tough set of 5 for Oh Squat, 15 minute time limit. No more than 3-4 working sets.
     - 215#. This felt pretty tough so I didn't push any further
B. Muscle Snatch, 60% x 5 reps, 65% x 4 reps, 70% x 3 reps, rest as needed between sets.
     - 95, 115, 125. These felt tough today

C. Clean Deadlift, 100% x 7 reps x 2 sets, 100% x 5 reps x 2 sets, rest 1:30 between sets.
     - 275#

+
8 Sets of the following @ 90%:
3 Muscle Ups
30 Double Unders
8 Toes to Bar
Rest 60 seconds between sets

     - Did OK the first 5-6 rounds. After that, started missing Muscle Ups. The last 3 rounds I think I got 2 0 and 2.

Tuesday January 13, 2015

A.  Mid Thigh Power Clean(+1) + Ground Power Clean(+2), 65% x 3 sets, 70% x 2 sets, rest as needed between sets.

     - 175#, 185#

B.  Clean Pull @ 90%, 7 reps x 2 sets, 5 reps x 2 sets, rest as needed between sets.

     - 245#

C. Snatch Balance, 60% of best Snatch x 2 reps x 2 sets, 70% x 2 reps x 2 sets, rest as needed between sets.

     - 145#, 155#, 165#

D. Push Press, 5 reps x 3 sets @ 75%, rest 2 minutes between sets.

     - Forgot to do Push Press!!!

+

E. 4 Rounds for time of the following:

3 Rope Climbs-Legs Can Be Used

6 Deadlifts @ 305-315 lbs/185-195 lbs

     - Time was 4:15. Really good time! Unbroken on D/L's in first round. After that split into 3/3 taking just enough time to regrip. Rope climbs got tough the last round as grip became an issue.

Monday January 12, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.
      - 310#
B. High Bar Back Squat, 2 reps x 3 sets @ 85% of the above 3RM, rest 2 minutes between sets.
     - 265#
C. Power Snatch(+1) + Squat Snatch(+2) x 2 sets @ 65%, x 70% x 3 sets, rest 1:30 between sets,
D. Jerk off Blocks, 70% x 1.1.1 x 2 sets, 75% x 1.1.1 x 3 sets, rest as needed between sets.
     - 195 and 225#
+
E. 15 Minute AMRAP @ 85% of the following:
Row 15 Calories
8 Hang Power Snatch @ 115 lbs/75 lbs
Burpees 15 repetitions
     - 5 Rds + 15 Cals
+
Rest 6 Minutes
+
15 Minute AMRAP @ 85% of the following:
15 Overhead Squats @ 95/65 lbs
Row 15 Calories
15 Step Down Box Jumps @ 24/20 inches

Didn't do the second Met-Con. Just felt beat down after over an hour and half of training. Live to fight another day!

Sunday January 11, 2015

Accessory Work:

Kipping Swings: Sets of 5-10

Pike HSPU's on 24" Box. 4 Clusters of 3.3.3.3

Muscle Ups: 2 reps EMOM for 10:00 (actually extended to 15:00)

Saturday January 10, 2014

A. Squat Snatch(+1)+ Snatch Balance(+1) + Overhead Squat(1+) Complex, 15 minute time limit. Work up until about 80% of your best Snatch.
     - Worked up to 195 and felt really good. No misses. Tempted to try 205 but I stopped there

+
B. 20 Minute AMRAP of the following:
100 Wall Balls @ 20 lbs/14 lbs
75 Power Snatches @ 75/55 lbs
50 Lateral Burpees
25 Chest to Bar Pull-Ups
     1 Round + 50 Wall Balls. This was just tough the whole way through. Even after pacing the WB's by doing sets of 15 w/:10 rest.

Friday January 9, 2015

A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 35 Seconds, rest as needed.

   Did clusters of 2.2.2, 2.2.1, 2.2
2. L-Sit Holds on Rings, 25 seconds total accumulation time, rest as needed.
3. Ring Pull-Ups, 4-6 reps, rest as needed between sets.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     -275#
+
Rest 12 Minutes
+
B. High Bar Back Squat 1 rep max in High Bar Back Squat work to heavy or max.

Go by feeling on this one, if want to go for a max, go for it, if not, stay where your at

Last Attempt

     - got 330# but missed 345.

C. Clean and Jerk, 80% x 1 rep @ ground, 55% x 3 from below knee, 80% x 1 from ground, 60% x 2 reps from below knee, 85% x 1 rep from ground, 65% x 1 from below knee, 90% x 1 from ground, rest 1:30 between sets.

     - 205,215 and 225#. All Squat Cleans

D. 3 Sets of the following @ 85%:
20 Calorie Airdyne or 14 Calorie Assault
10 Hang Power Cleans @ 135 lbs/95 lbs
15 Box Jumps @ 24/20 inches
15 Handstand Push-Ups—These can be kipping
20 Calorie Airdyne or 14 Calorie Assault
Rest 1:1 interval, if takes you 3 minutes, then you rest 3 minutes

     - First round 3:15. Got through HSPU's in 9/6. Second round fell off by about a minute because of HSPU. 3rd round fell off even more and did only 12 HSPU's!!!

Wednesday January 7, 2015

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
     - 225#
+
Rest 12 minutes
+
B. Front Squat, work to heavy or max 3RM, 2 second pause in bottom.
Compare to Wednesday, December 10th, 2014
     - 145# w/ 2 second pause C.  Power Snatch from below knee cluster, 1.1 x 4 sets, rest 1:30 between sets.
Athlete chooses what weight to move up to on each set
     - Focused on form, not really worrying about load. I worked with 145# +
3 Rounds for time of the following:
30 Cal Row
20 Lateral Burpees
10 Deadlifts @ 255 lbs/165 lbs
   Time - 9:17. Not bad. I could have pushed harder on the Lateral Burpees but I thought I was going to crush myself if I didn't pace them.

Tuesday January 6, 2015

A. 3 Rounds for quality of movement:
1. Muscle-Ups, 5 reps (no misses)
2.  Handstand Walk, 20 feet, rest as needed between sets.
3. Ring L Sit Holds, Accumulate 25 seconds, rest as needed between sets.
B.  Halting Clean Deadlift(+2) + Clean Pull(+2) x 4 sets @ 90%, rest 1:30 between sets.
     - 245#
C. Close Grip Bench Press @ 30x1, 2-3 reps x 4 sets, rest 1:30 between sets.
     -205# for 3 reps
Compare to December 23^rd, 2014D1. DB Seated Press @ 4-5 reps heavy @ 31x1 x 4 sets, rest 1:30 between sets.
     60#
D2. Good Mornings @ 22x1, 5 reps x 4 sets, rest 2 minutes between sets.
     - 135#

Monday January 5, 2015

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 275#
+
Rest 12 Minutes
+
B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat.
Look at weight from last week for 5 rep max, and go by feeling
Keep sets at low volume, and high intense
     - Did only 1 set and got 307# for 5 reps. Felt pretty good and can definitely hit 310# next time.
C. Snatch, 80% x 1 rep @ ground, 55% x 3 from below knee, 80% x 1 from ground, 60% x 2 reps from below knee, 85% x 1 rep from ground, 65% x 1 from below knee, 90% x 1 from ground, rest 1:30 between sets.
     - Backed off on weights slightly. Trying to get form back.
     - 155 x 1, 115x 2, 165x 1, 125 x 2, 165 x 1, 135 x 1, 175 x 1


D. Clean and Jerk, complete one rep every 45 seconds x 6 reps @ 80%-82%
     - 205# with Power Cleans

PM Session:
10 Minute AMRAP @ 80%:
10 Box Jumps
30 Double Unders
20 Walking Lunges
     5+ Rounds. Got through 9 Box Jumps
+
Rest 3 Minutes
+
10 Minute AMRAP @ 80%:
Row 250 Meters
5 Toes to Bar
30 Meter Farmer’s Carry- 55 lbs/35 lbs each hand
     - 5 Rounds + Row
+
Rest 3 Minutes
+
10 Minute AMRAP @ 80%:
Row 250 Meters
5 Strict Pull-Ups
7 Clapping Push-Ups
     - 6 Rounds + A few Meters

Sunday January 4, 2015

Accessory Work

A. Kipping Swings

B. Muscle Ups EMOM - 1 rep for 20:00

C. Ring Pull-Ups -6 reps

D. Ring Dips

Saturday January 3, 2015

A. Overhead Squat, work to heavy 10 rep, 18 Minute Time Limit.

     - Got 185#. Did 7 reps @ 200 and shoulders gave out. I can definitely get this weight.

+

B. 18 Minute AMRAP of the following:

60 Double Unders

25 Wall Balls @ 20 lbs/14 lbs @ 10 foot target

12 Chest to Bar Pull-Ups

    - A few reps short of 6 rounds. This was brutal. CTB's were awful. Broke into 6 and 6 up until last round. Then did 4's.

Friday January 2, 2015

A. 3 Rounds of the following for Quality:

1. Strict Handstand Push-Ups Regular Height, AMRAP 30Seconds, rest as needed.

2. L-Sit Holds on Rings, 25 seconds total accumulation time, rest as needed.

3. Ring Pull-Ups, 4-6 reps, rest as needed between sets.

B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 275#

+

Rest 12 Minutes

+

B. High Bar Back Squat 1 rep max in High Bar Back Squat with 1 second pause, work to heavy or max. No more than 3-4 working sets for this.

     - 315#

C. Clean and Jerk, 50% x 3 reps @ above knee, 70% x 1 from ground, 80% x 1 from ground, 85% x 1 from ground, 50% x 3 reps above knee, rest 1:30 between sets.

D. 10 Minute AMRAP of the following:

45 Burpees

25 Box Jumps @ 30/24 inches

10 Muscle-Ups

     - 1 Round + 51 reps. Needed to go harder on burpees since over half the time was in the burpees! No missed on the muscle ups and broke into 3/3/1/1/2. Should have fought for bigger sets here too. Just didn't want to miss!

Wednesday December 31, 2014

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets

     - 225#

+

Rest 12 minutes

+

B. Front Squat, work to heavy or max 3RM, 3 second pausein bottom.

Compare to Wednesday, December 3rd, 2014

     - 245#

C.  Snatch Deadlift(+1) + Snatch Pull(+1) x 4 sets @ 90%, rest 1:30 between sets.

+

     - 185#

PM Session:

5 Sets @ 85%:

10 Power Snatch touch n go @ 95 lbs/75 lbs

12 Chest to Bar Pull-Ups

Rest 45 seconds

10 Power Cleans @ Jerk touch n go @ 115 lbs/75 lbs

12 Box Jump Overs Fast

Rest 3 minutes and 30 seconds between sets

     - This was really tough. CTB's were a struggle for me and unable to connect butterflies for all 12 reps.