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

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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