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.

Monday September 7, 2015

A. Power Snatch, 70% x 1.1.1 x 5 sets, rest as needed between sets.
     - 145
B. Good Mornings, 30% of best back squat, 5 reps x 3 sets, rest as needed between sets.
C. Split Jerk, 75% x 1.1.1 Cluster x 2 sets, 75% x 1.1 Cluster x 2 sets, rest as needed.
     - Worked up to 225
D. Clean Pull, 90% x 3 reps x 4 sets, rest as needed.
+
E. Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 35 Second Hard Pace Airdyne/Assault- Men Above 400/350 + Women Above 300/250 Watts
Even Minute: 3 Touch n Go Power Snatches @ 140 lbs + 6 Lateral Burpees
     - Got through this OK

Sunday September 6, 2015

A. Snatch, 75% x 1 rep x 2 sets, 80% x 1 rep, 85% x 1 x 2 sets, 90% x 1 rep.
     - Worked up to 185#. Missed at 195 and 200
B. Clean and Jerk, 75% x 1 rep x 2 sets, 80% x 1 rep, 85% x 1 x 2 sets, 90% x 1 rep.
     - Worked up to 235
+
C. Complete the following for time:
0:00-10:00 minute of:
15-12-9 of:
Hang Power Clean @ 135/95 lbs
Burpees
+
10:00-20:00 minute of:
12-9-6 of:
Power Cleans @ 155/105 lbs
Lateral Burpees
+
20:00-30:00 minute of:
9-6-3 of:
Squat Cleans @ 185/125 lbs
Burpee Pull-Ups

     - Did OK on first 2 sections of this. Wheels fell off on the last part. Just mentally broke down and wanted to just pack it in. I did finish but Squat Cleans were miserable.

Friday September 4, 2015

A. 2 Position Clean, 78%, 1 rep x 3 sets, 80% x 1 rep x 2 sets, rest as needed between sets.
B. Front Squat, 85% x 4 reps x 5 sets, rest as needed between sets.
     - Still struggling horribly on these. I think I only workled up to 230
C. Push Jerk @ 78% of 1RM, 1.1 x 3 sets, 80% x 1.1 x 2 sets, rest as needed between sets.
D1. Strict Handstand Push-Ups, 6-8 reps + Kipping Handstand Push-Ups, 4-6 reps x 4 sets, rest 1:30-2:00between sets.
     - Did 6 and 4 first round. Switched up to clusters on the strict after that


People can do clusters of 3.3 for strict handstand push-ups
D2. Barbell Good Mornings, 35% of best back squat, 6 reps x 3 sets, rest 1:30-2:00 between sets. 4 Second Lower Phase, 1 Second Hold @ Bottom.
+
E. 4 Sets of the following:
12 Snatch Deadlifts @ 135 lbs/95 lbs
9 Overhead Squats @ 135/95 lbs
6 Hang Power Snatches @ 135/95 lbs
Rest 2 Minutes-2:30 between sets
Go Unbroken on Every Set
     - Did with 115 and went unbroken on all sets. Tried first set with 135 and failed on first Hang Power Snatch

Wednesday September 2, 2015

1. Broad Jumps x 10 reps, pause @ every jump for 1 second

2. Ball Slams, 10 reps

+

B. 2 Position Snatch, 78% x 1 rep x 3 sets, 80% x 1 rep x 2 sets rest as needed.

     - 165#

Positions are High Hang + Ground

C. High Bar Back Squat, 4 reps x 5 sets @ 86%, rest as needed between sets.

     - Worked up to 265. Tried 275 and bailed after 1 rep. Absolutely pathetic

D1. Romanian Deadlifts @ 40% of best clean x 6 reps x 4sets, rest 1:30 between sets

D2. Chest to Bar Pull-Ups Unbroken and Fast, 8-10 reps x 4 sets, rest 1:30 between sets.

E. Complete the following of Rowing:

1000 Meters x 2 sets, rest 4-5 minutes between sets, aerobic pace

     - Rowed between 1:42 - 1:45 pace

+

Rest 8-10 Minutes

500 Meters x 4 sets, rest 2-3 minutes between sets, aerobic pace 

     - Rowed at 1:40 or below pace. Last row @ 1:36

Tuesday September 1, 2015

A. Mid Thigh Clean Cluster, 75% x 1.1 x 4 sets, rest as needed.
You can take from blocks from mid thigh if you want
     - 195.
B. Muscle Snatch, 70% x 5 reps, 75% x 4 reps x 2 sets, 80% x 3 reps x 3 sets
     - 95, 105, 115

C. Push Press, 85% x 3 reps x 5 sets, rest as needed between sets.
     - 185#


D. Farmer’s Carry x 50 Meters, rest 15 seconds, 50 Meters x 4 sets, rest 1 minute between sets.
     - 2 x 88# KB

+
E.  10-8-6-4-2 of the following:
Power Cleans @ 165-185-205-225-245 lbs
8-6-3-2-1 of the following:
Muscle-Ups
     - 11:21. Unbroken on first 10 cleans. Then 5/5, then singles the rest of the way. Missed ugly several times at 245. Muscle ups - 5/3, 3/3, 3,2,1

+
F. Pull-Up Work:
Complete 20 L-Sit Pull-Ups, do one at a time with perfect form.