Friday, January 22, 2016

Friday January 22, 2016

A. High Bar Back Squat, 3 reps x 8 sets @ 55% speed work, rest 45 seconds between sets
     - 185#
B. Power Snatch, 80% x 1 rep x 4 sets, rest 1:30 between sets.
     - 155#. Felt really heavy today!!
C. Clean and Jerk, 80% x 1 rep x 4 sets, rest 1:30 between sets.
     - 205#
+
D. 5 Rounds for time of the following:
20 Burpees
15 Thrusters @ 75 lbs
10 Box Jumps @ 24 inches
5 Power Snatches @ 75 lbs
     - 18:39. Was one of those "just get through it workouts! Pretty jet-lagged from travel and have a pretty good head cold...thrusters and burpees not something you want to see in your workout!! Thrusters were all unbroken. Burpees and Box Jumps were both pretty damn slow.

Thursday January 21, 2016

5K Run through Solothurn Switzerland!

Wednesday January 20, 2016

Hotel Workout

10 Rounds of
15 Cal Row
15 Push-Ups
15 Squats
15 Sit-Ups

Monday January 18, 2016

A. Squat Snatch, 90%, 1 rep x 5 sets, rest as needed between sets.
     - Failed multiple times at 185 again!!
B. Clean and Jerk, 90%, 1 rep x 5 sets, rest as needed between sets.
C1. Weighted Back Extensions, 10-12 reps or Reverse Hyper, 8-10 reps x 4 sets, rest 1-2 minutes between sets.
C2. Muscle Ups, 4-6 reps x 4 sets, rest 1-2 minutes between sets,
     - Did 5
+
D. AMRAP 8 Minutes of the following:
15/12 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Cleans @ 135 lbs
+
Rest 5 Minutes
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AMRAP 8 Minutes of the following:
15/12 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Snatches @ 95 lbs
+
Rest 5 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 200 Meter Run or 40 Second Sprint on Row, rest 20 seconds

Monday, January 18, 2016

Sunday January 17, 2016

A. Back Squat
     - 6 reps @ 235, 5 reps @ 255, 4 reps @ 270

B. Strict Press
     - 4 clusters of 1.1 @ 135#

C.

5 rounds of

12 Wall-Balls @ 30# WB
12 Burpees
     - 8:37

Rest 5:00

21-18-15-12-9-6-3

Cal Row
KB Snatch @ 20kg (switch hands every rep)
Burpees
Sit-Ups

Finished @ about 26:30 total time. Finished 2nd to Kevin

Saturday January 16, 2016

20 Power Cleans for time @ 205 lbs
     - 1:59
+
Rest 5 Minutes
+
15 Minutes of the following:
1 Minute Airdyne/Assault
10 Box Jumps @ 30/24 inches
10 Burpees
   
+
Rest 5 Minutes
+
15 Minutes of the following:
40 Cal Row
10 Kettlebell Swings @ 53/35 lbs
3 Muscle-Ups

Friday January 15, 2016

A. Front Squat, 65% x 6 reps, 70% x 5 reps, 75% x 4 reps, rest as needed between sets.
+
B. 10 Rounds for time of the following:
10 Cal Assault Bike
40 Double Unders
10 Burpees

     - 24:00

Thursday January 14, 2016

10:00 Run, then...

15:00 AMRAP

20 Russian Swings @ 53#
10 Burpees

Wednesday January 13, 2016

10:00 Run, then...

Snatch – 10 Reps
One Arm Long Cycle Clean and Jerk – 10 Reps
Reverse Lunges – 10 Reps
Single Arm Kettlebell Row – 10 Reps

Clean - 8 reps + front squat - 5 reps(L+R)
Clean - 5 reps + front squat - 3 reps(L+R)
Clean - 3 reps + front squat - 2 reps(L+R)
Clean - 2 reps + front squat - 1 rep(L+R)

2 Hand Swing – 2, 4, 6, 8, 10
One Arm Swing  - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R
Racked Front Squat to Press(thrusters)-2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
Snatch - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R

All with 53# KB

Monday January 11, 2016

A. High Hang Snatch, 70%, 1 rep x 7 sets, rest as needed between sets.
B. Power Clean(2 reps) touch n go + Push Jerk( 1 rep) x 6 sets @ 70%, rest 1:30 between sets.
C. Snatch Pull, 85% x 3 reps, 90% x 3 reps x 2 sets, 80% x 3 reps x 2 sets, rest as needed between sets.
D. Strict Handstand Push-Ups( 3-5 reps) + Kipping Handstand Push-Ups(8 reps fast) x 4 sets, rest 1:30 between sets.
+
E. Inspired by Ben B.
At the 0:00 of:
3 Rounds for
20 Wall Balls
10 Chest to Bar Pull-Ups
At the 5:00 of:
3 Rounds for
18 Wall Balls
12 Toes to Bar
At the 10:00 of:
3 Rounds for
16 Wall Balls
12 Chest to Bar Pull-Ups

Sunday January 10, 2016

A. High Bar Back Squat, 65% x 6 reps, 70% x 5 reps, 75% x 4 reps, rest as needed between sets.
B. Snatch, 70% X 1 x 2 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets, rest as needed between sets.
C. Clean and Jerk, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, rest as needed between sets.
+
D. AMRAP 6 Minutes of the following:
12/8 Cal Row
6 Kettlebell Swings @ 70/44 lbs
3 Muscle-Ups
+
Rest 2 Minutes
+
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 17/13 Cal Row
Even Minute: 50 Double Unders

Saturday January 9, 2016

8 Minute AMRAP @ 80% of:
30 Second Assault/Airdyne
10 Front Squats @ 95/65 lbs
5 Hang Power Snatches @ 95/65 lbs
+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
12/10 Cal Row
10 KBS @ 53/35 lbs
5 Burpees
+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
30 Second Assault/Airdyne
10 Shoulder to Overhead @ 115/75 lbs
8 Chest to Bar Pull-Ups or 3 Muscle Ups

+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
12/10 Cal Row
40 Double Unders
10 Burpees

+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
4 Power Cleans @ 165 lbs
8 Box Jump Overs @ 24/20 inches
8 Toes to Bar
14 Wall Balls @ 20/14 lbs

Friday January 8, 2016

A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 3 second pause, high intensity, low volume, few sets.
C. Power Snatch, 70% x 2 reps x 6 sets, rest 1:30 between sets.
D. High Hang Clean, 2 reps x 5 sets @ 80%, rest 1:30 between sets.
Percentage Based off your best 1rm Power Clean
E. Clean Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest 2 minutes between sets.(4 Total Sets)
+
F. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets -Recover
x 5 sets
+
Rest 5-8 Minutes
+
Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets-Recover
x 5 sets

Thursday, January 7, 2016

Thursday January 7, 2016

A. Front Squat, 3 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)
     - 235#
B. Front Squat @ 1 second pause in bottom, work to heavy set of 3, low volume, high intensity, few sets.
     - 215#
C. Close Grip Bench Press, 75%, 2 reps x 6 sets, rest 2 minutes between sets.
Up 5% from December 23rd, 2015
     - 205#

+
D. 3 Sets of the following:
10 touch n go deadlifts @ 225/155 lbs
15 Kipping Handstand Push-Ups
300/225 Meter Row
Rest 3 Minutes between sets
     - First round unbroken on HSPU!!! After that did 10-3-2, 8-4-2-1


+
3 Sets of the following:
10 Fast Front Squats @ 165/115 lbs
4 Muscle-Ups
60 Second @ Assault or Airdyne @ 90%
Rest 3 Minutes between sets
      - No misses on Muscle Ups
+
3 Sets of the following:
12 Chest to Bar Pull-Ups
15 Burpee Box Jump Overs
Rest 3 Minutes between sets
   

Tuesday January 5, 2016

A. High Hang Snatch, 75% x 2 reps x 6 sets, rest as needed between sets.
     - 155#
B. Power Clean(1 reps) + Push Jerk( 1 rep) x 6 sets @ 80%, rest 1:30 between sets.
Go off of your best Push Jerk, make these fast
     - 205#
C. Snatch Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest as needed between sets.
     - 215#
D. 5 Sets of the following:
1 Legless Rope Climb + 2 Rope Climbs, rest 2-3 minutes between sets
All athletes will take different rest periods, make sure you take proper rest time to complete repetitions
+
Rest 8-10 Minutes
+
E. 4 Rounds for time of the following:
10 Overhead Squats @ 115/75 lbs
12 Toes to Bar
Rest 90 Seconds between sets
     - Did OK on these. TTB got tough in last round

Monday January 4, 2016

12:00 EMOM
     - First Minute: 30 Double Unders
     - Second Minute:: 4 Power Snatch @ 135#

12:00 EMOM
     - :30 Assault
     - 9 CTB Pull-Ups

12:00 EMOM
     - 12 Burpees
     - 3 Muscle Ups

Saturday January 2, 2016

10 Minute AMRAP @ 80% of:
Row 20/18 Calories
Deadlifts 15 reps @ 155/105 lbs
Box Jump Overs 10 reps @ 24/20 inches
+
Rest 4 Minutes
+
10 Minute AMRAP @ 80% of:
30 Double Unders
15 Overhead Squats @ 95/65 lbs
45 Second Assault/Airdyne-Keep above 375/300 Watts Assault or 300/200 Watts Airdyne
+
Rest 4 Minutes
+
10 Minute AMRAP @ 80% of:
100 Meter Run
15 Wall Balls
10 Toes to Bar
+
Rest 4 Minutes
+
10 Minute AMRAP @ 80% of:
10 Power Snatches @ 75/45 lbs
2 Rope Climbs
Row 15/12 Cals or Assault/Airdyne 40 Seconds @ Keep above 375/300 Watts Assault or 300/200 Watts

Tuesday December 29, 2015

A. High Hang Snatch, 70% x 2 reps x 3 sets, 75% x 2 reps x 3 sets, rest as needed between sets.
B. Power Clean(2 reps) + Push Jerk( 1 rep) x 5 sets @ 75%, rest 2 minutes between sets.
C. Snatch Pull, 90% x 3 reps, 95% x 3 reps, 100% x 3 reps, 75% x 3 reps, rest as needed between sets.
D. 10 Rounds of the following:
10 Cal Assault Bike
10 Wall Balls @ 25 lbs
5 Strict Handstand Push-Ups

Monday December 28, 2015

A. High Bar Back Squat, 5 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. Snatch, 80% x1, 85% x 1, 88% x 1, 90% x 1 x 2 sets(total 5 sets), rest as needed between sets.
     - Worked up to 175#
C. Clean and Jerk, 70% x 1.1, 75% x 1.1, 80% x1.1 x 2 sets( total 4 sets), rest as needed between sets.
     - 205#
+
D. AMRAP 18 Minutes of the following:
5 Burpees
10 Double Kettlebell Swings Russian @ 53 lbs
15 Cal Row
20 Double Unders