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

5 Rounds + Run + Muscle Ups
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Rest 4 Minutes
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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#

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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.
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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
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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
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Rest 5 Minutes between sets
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25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets
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Rest 5 Minutes
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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!!!

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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
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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