Thursday October 29, 2015

A. Mid Thigh Pause Clean, 65%, 2 reps x 6 sets, rest 1 minute.

     - 175#

B. Clean Deadlift(3 reps) + Hang Clean Pull(3 reps) @ 70% x 5 sets, rest 1 minute.

     - 195#

C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets. Add 40 lbs of chains

     - 165#

D. Overhead Squat, work to 85% of best Overhead Squat, then do 3 reps x 3 sets @ 80% of your Overhead Squat today, rest as needed between sets.

     - Worked up to 215. Then used 175 for 3

+

E. AMRAP 12 Minutes of the following:

2 Squat Cleans @ 205 lbs

4 Muscle-Ups

6 Tall Box Jumps @ 30 inches

8 Burpees

     - 5 Rounds. All muscle ups unbroken. Squat Cleans miserable!!

+

Rest 4 Minutes

+

AMRAP 4 Minutes of the following:

8 Shoulder to Overhead @ 115 lbs

8 Toes thru Rings

     - Just shy of 4 rounds

Wednesday October 28, 2015

10 Rounds of ...

10 Cal Row
10 Double KB Swing @ 35#
10 Double KB Clean
10 Double KB Push Press
10 Burpees

24:Something

Monday October 26, 2015

A. Snatch, 90% x 1 rep x 5 sets, rest as needed.

     - Utter fuckin failure!!! Did not hot 1 rep at 90% (185#)!!!

B. Clean and Jerk, 90% x 1 rep x 5 sets, rest as needed.

     - Total disaster today. Failed at 225# which is well below my Max

C1. Good Morning Barbell( wide stance) x 6-8 reps x 3 sets @ 30-40% of best back squat, rest 1 minute

C2. Strict Chest to Bar Pull-Ups AMRAP 30 Seconds x 3 sets, rest 1 minute.

     - 10-11 reps

C3 Russian Kettlebell Siwngs, 12-15 reps x 3 sets, rest 1 minute.

+

D. On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: 4-5 Strict Handstand Push-Ups- break up as see fit

Even Minute: 8 Overhead Squats @ 115 lbs

+

On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: 30 Second Assault

Even Minute: 10 Chest to Bar Pull-Ups

Sunday October 25, 2015

A. Mid Thigh Pause Snatch, 65% x 2 reps x 6 sets, rest 1 minute between sets.

     - 135

B. Push Jerk touch n go reps, 60%, 2 reps x 6 sets, rest 1 minute between sets.

     - 165#. Did push press though

C. Jerk Dips @ 95% of best Jerk, 2 reps x 4 sets, rest 1 minute between sets.

     = 265

D. High Bar Back Squat, 85% x 3 reps x 3 sets, rest 1-2 minutes between sets.

     - 285#

+

E. AMRAP 12 Minutes of the following:

40 Double Unders

20 Wall Balls

10 Toes to Bar

     - 6 Rounds + 40+20.......Tough!!!

+

Rest 6 Minutes

+

On the Minute, Every Minute  x 10 Minutes of the following:

8 Burpee Box Jumps @ 24/20 inches

Saturday October 24, 2015

For time...

15 CTB Pull-Ups
50 Double Unders
15 TTB
30 Cal Row
15 CTB Pull-Ups
50 Double Unders
15 TTB
30 Cal Row

Crushed the first half of this, then hit the wall about 8 pull-ups into the second half. Did get through all the dubs unbroken though

5 Rounds of...

Run 400M
10 OHS @ 135

Friday October 23, 2015

A. Snatch, 80%, 1 rep x 5 sets, rest 1 minute.

     - 165#.No misses

B. Clean and Jerk, 80%, 1 rep x 5 sets, rest 1 minute.

     - 225#

C. Pause High Bar Back Squat, 3 rep max, no more than 5 attempts all together. Keep this low volume, high intensity, 3 second pause in bottom for each rep.

     - 265#

D1. Romanian Deadlifts, 70% of best clean, 6 reps x 4 sets, rest 2 minutes.

     - 205

D2. AMRAP Muscle-Ups, 30 Seconds x 4 sets, rest 2 minutes.

     - Got 7 reps most rounds

+

E. 4 Sets of the following:

25 Calorie Assault/20 Calorie Assault

10 Strict Handstand Push-Ups

50 Double Unders

10 GHD Sit-Ups

     - 15:something. Unbroken on HSPU except for last round 6/2/2

Wednesday October 21, 2015

A. 3 Position Clean(floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute.

     - 175#

B. Front Squat Speed, 50%, 2 reps x 10 sets, rest 45 seconds between sets.

     - 155#

C. Snatch Balance, work to max for the day, this could be moderate or heavy, depending how you feel, then 75% x 2 reps x 3 sets, rest 1 minute.

     - Worked up to 200#. Felt like I had more in me!!

+

D. 5 Sets of the following:

5 Power Cleans @ 155 lbs/115 lbs

10 Box Jumps @ 30/24 inches

5 Thrusters @ 155/115 lbs

10 Toes to Bar

     - About 16 minutes of pure misery!!!

Tuesday October 20,2015

A. Snatch, 80% x 1 rep x 5 sets, rest as needed.

     - 165#

B. Clean and Jerk, 80% x 1 rep x 5 sets, rest as needed.

     - 215#

C. Hang Snatch Pull, 65% of best Snatch, 65% x 3 reps x 4 sets, rest 1 minute between sets.

     - 135

D1. KB Swings Russian Heavy, 15 reps x 3 sets, rest 1 minute.

D2. Strict Handstand Push-Ups Depth Clusters, 2.1.2.1 x 3 sets, rest 1 minute.

     - Did these with 3 riser boards

+

E. Complete the following of:

3 Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Legless Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Legless Rope Climbs

Rest 1-2 Minutes and 30 Seconds

3 Rope Climbs

Done!

+

F. 4 Sets of the following:

35 Second Sled Push 2 45# plates-Max Effort, rest 3 minutes-3 minutes and 30 seconds between sets.

Monday October 19, 2015

A. 3 Position Snatch( floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute between sets.
     - 135
B. Push Jerk( 2 reps) + Split Jerk( 1 rep), 65% x 5 sets, rest 1 minute between sets.
     - 135
C. High Bar Back Squat, 80% x 5 reps x 5 sets, rest as needed between sets.
     - 265
D. GHD Sit-Ups @ 2020, 10 reps x 3 sets, rest 1 minute between sets
+
E. For Time of the following:
27-21-15-9-3 of the following:
Calorie Row
Burpees
     - 8:21
+
Rest 5-6 Minutes
+
AMRAP 7 Minutes of the following:
30 Double Unders
8 Kettlebell Swings @ 70/53 lbs
2-3 Muscle-Ups

     - Think I got 5 rounds + DU's and Swings from 6th round. Did 3 Bar M/U's the first 2 rounds. After that only 2 per round and did singles. Really struggled with these today. Even the KBS felt tough!

Sunday October 18, 2015

6 sets of EMOM
     - Minute 1 = 15 Cal Row
     - Minute 2 = 10 Burpees
     - Minute 3 = 15 70# Russian Swings
     - Minute 4 = 30 Double Unders
     - Minute 5 = 10 Box Jumps

Saturday October 17, 2015

Fun little WOD with Kevin today....10 Rounds of

     - 15 Cal Assault
     - 5 Strict HSPU
     - 1 Rope Climb

     - HSPU's got real tough. I did get through the first 2-3 sets unbroken though which is a big accomplishment for me.

Wednesday October 14, 2015

A. High Bar Back Squat, 80% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 275
B1. Clean Pull, 80%, 5 reps x 3 sets, rest 1-2 minutes between sets.
     - 225
B2. Strict Pull-Up(3 reps) + Strict Chest to Bar Pull-Ups(2 reps) + Kipping Pull-Ups(5 reps) + Toes to Bar( 10 reps) x 3 sets, rest 1-2 minutes between sets.
     - Got through all sets unbroken

C. Strict Press Cluster, 1.1.1 @ 70% of 1RM x 4 sets, rest 1-2 minutes between sets.
     - 135
+
D. Complete the following:
50-40-30-20-10 of the following:
Airdyne Calories, rest each set as long as it takes you
+
Rest 5 Minutes
+
50-40-30-20-10 of the following:
Row Calories, rest each set as long as it takes you

     - No idea what I got for times on this except for the 50 Cal Row. Finished in 1:37

Tuesday October 13, 2015

A. Power Clean, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1, rest 1-2 minutes between sets.
     - worked up to 225
B. Muscle Snatch, 60% x 3 reps x 3 sets, rest 1-2 minutes between sets.
     - 95

C. Power Snatch, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1, rest 1-2 minutes between sets.
     - Worked up to 175. No  misses
+
D. AMRAP 12 Minutes of the following:
16 Box Jumps @ 24/20 inches
8 Hang Power Cleans @ 165/115 lbs
3 Muscle-Ups

     - Can't remember what I got for a score. I just remember that the HPC's got pretty tough and I got through all the Muscle Ups unbroken

Monday October 12, 2015

A. Snatch, 80% x 1.1, 82% x 1.1, 85% x 1, 80% x 1, rest as needed.
     - 65#, 170#, 175#, 165#
B.  Front Squat @ 80%, 1 rep x 5 sets, rest as needed.
     - 235#
C. Split Jerk, 80% x 1.1 x 3 sets, rest as needed between sets.
     - 225#. Technique better today
D1. Clean Deadlift, 80%, 5 reps x 4 sets, rest 2 minutes between sets
     - 225#
D2. Bar Muscle Ups Cluster, 1.1.1 x 4 sets or Bar Muscle-Ups 2-3 reps x 4 sets, rest 2 minutes between sets.
     - unbroken sets of 3
+
E. 3 Rounds for time of the following:
Run 400 Meters
20 Wall Balls Unbroken Best You Can or Big Sets @ 25/16 lbs to ten feet or Kettlebell Swings @ 70/44 lbs-Athlete Choice
20 Burpees
Row 500 Meters
     - 18:15 with 25# Wall balls

Sunday October 11, 2015

A. Strict Handstand Push-Up Cluster, 5.3.1.1x 4 sets, rest as needed between sets.
     - These didn't go so well. Only got through the first round rx. After that really struggled. Feeling worn out after last couple of days
B1. DB Seated Press @ 31x1, 5 reps x 4 sets, rest 1:30 between sets.
     - 50#

B2. DB Row 5 reps/each x 4 sets, rest 1:30 between sets.

     - 75#

Saturday October 10, 2015

"The Punisher"

1-2-3.....8-9-10 - Lateral Burpees over KB
2-4-6.....16-18-20 Goblet Squat
3-6-9...24-27-30 Russian Swings

     -16:08. Everything unbroken. Huge improvement over last time I did this.

Friday October 9, 2015

A. Snatch, 80% x 1, 85% x 1 rep x 3 sets, 80% x 1 rep, rest 2 minutes between sets.

     - 165, 175, 165. Ni misses but technique was shit. Stepping forward every time

B. Snatch Pull, 90% x 3 reps x 3 sets.

     - 185

C. High Bar Back Squat, 87% x 2 reps x 4 sets, rest 2 minutes between sets.

     - 275. Managed only 1 rep @ 295. Just didn't have it today

D1. Good Mornings, 35% x 5 reps x 4 sets of best back squat 1rm %, rest 1:30 between sets.

    - 135

D2. 10-15 Unbroken Chest to Bar Pull-Ups x 4 sets, rest 1:30 between sets.

+

E. For Time of the following:

50 Cal Row

50 Shoulder to Overhead @ 115/75 lbs

30 GHD Sit-Ups

30 Cal Row

30 Shoulder to Overhead @ 115/75 lbs

20 GHD Sit-Ups

20 Cal Row

20 Shoulder to Overhead @ 11/75 lbs

10 GHD Sit-Ups 

     - 18:45

Thursday October 8, 2015

Hotel Workout

30:00 On the clock
     - Treadmill run @ 8.0
     - Every 3:00 get off and do 15 Hand Release Push Ups, 30 Air Squats

Tuesday October 6, 2015

A. Clean, 75% x 1.1 x 5 sets, rest 1-2 minutes between sets.

     - Worked up to 225

B. Muscle Snatch, 80% x 2 reps x 5 sets, rest 1-2 minutes between sets.

     - 115

C. Push Press, 85% x 3 reps x 3 sets, rest 1-2 minutes between sets.

     - 175

D. Snatch Balance, on the minute, every minute x 8 minutes x 1 rep @ 70-80% of 1RM of Snatch.

     - 165

+

E. Every Minute on the Minute of the following for 20 Minutes of:

Minute 1: 3-4 Power Cleans@ 225 lbs/145 lbs

     - Did 3 each round @ 225

Minute 2: 2-3 Muscle-Ups or 4-5 Muscle-Ups

     - 5 every round

Minute 3: 12 Box Jump Overs @ 24 /20 inches or Wall Balls 12 reps @ 30/20 lbs to ten foot target

     - 12 Jump Overs

Minute 4: 2 Rope Climbs

Minute 5: Rest Minute 

Monday October 5, 2015

A. Snatch, 75%, 1.1 cluster x 5 sets, rest 1-2 minutes between sets.
     - 155#
B.  Front Squat @ 90%, 2 reps x 4 sets, rest as needed.
     - 235, 245, 250, 250 ( 1 rep only)

C. Split Jerk, 84% x 1.1.1 x 5 sets, rest as needed between sets.
      - These were terrible today. Pushing every rep forward and technique just off!!! Had to back weights down to 220# and still sloppy at that weight.
D. Clean Pull, 100%, 3 reps x 4 sets, rest as needed between sets.
     - 2:05
+
E. 4 Rounds for time of the following:
400 Meter Run
10 DB Power Snatch(5/each side) @ 70 lbs/45 lbs
20 Cal Row/16 Cal Row
     - 16:28 Dropped every snatch.

+
Rest 5 Minutes
+
50 Burpees For Time to Target Above- 4-6 inchs
     2:34

Sunday October 4, 2015

Accessory Work


A. Strict Handstand Push-Up Cluster,

4.3.2.1 x 4 sets, rest as needed between sets.

*Total Reps: 40 reps*

Had a few misses last 2 rounds. Shoulders a little fatigued from yesterday

B1. Strict Barbell Press, 4-5 reps x 4 sets, rest 1:30 between sets.
     - Worked up to 125# @ 5 reps

B2. Ring Rows Elevated @ 12 inch box, 4-6 reps, 2 second lowering phase x 4 sets, rest 1:30 between sets.

Saturday October 3, 2015

Teams of Two Complete the following:
AMRAP   30 Minutes of the following:
250 Double Unders
60 Toes to Bar
15 Power Snatch @ 135/95 lbs
30 Lateral Burpees
15 Thrusters @ 135/95 lbs
     - This was tough. Worst part for me was Power Snatches. I just sucked at these for some reason. TTB's also got tough for me once I started to lose kipping rhythm. I actually crushed the thrusters which scared me the most (which they always do). I was doing sets of 8 Thrusters without too much trouble and that was right after the burpees!

I teamed with Jessie R. and we got about 155 Double Unders into 4th round.

Friday October 2, 2015

A. Snatch, 70% x 1.1 x 2 sets, 75% x 1 rep x 3 sets, rest as needed between sets.
     -155, 165
B. Snatch Pull, 80% x 3 reps x 3 sets.
     - 185#
C. Snatch Push Press, 3 reps x 3 sets, rest as needed.
     - 165
D. Romanian Deadlifts, 75% of best clean, 4 reps x 4 sets, rest as needed.
     - 225#
+
E. Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 2 Strict Handstand Push-Ups + 4 Kipping Handstand Push-Ups
     - Did 4 / 5 on all sets except the last. Missed my last HSPU
Minute 2: 15 Cal Row/12 Cal Row
     - Pace > 2,000 Cals
Minute 3: 3 Deadlifts @ 275/205 lbs + 1 Legless Rope Climb

     - Did all legless. Had to use legs a little bit on the very last climb

Thursday October 1, 2015

A. Clean and Jerk, 70%, 1.1 x 2 sets, 75%, 1 rep x 3 sets.
     - 205#
B. High Bar Back Squat, 80% x 3 reps x 3 sets, 80% x 2 reps x 2 sets.
     - 270

C1. Clean Deadlift 103%, 3 reps x 4 sets, rest 2 minutes between sets.
     - 285#
C2. Strict Chest to Bar Pull-Ups( 2 reps) + Strict Pull-Ups(3 reps) + Kipping Pull-Ups(4 reps) + Chest to Bar Kipping or Butterfly( 5 reps) x 4 sets, rest 2 minutes between sets.
     - All unbroken but couldn't butterfly the CTB's
D. Complete the following:
2 x 1,000 Meters Row@ 80%, rest 2-4 minutes between sets.
     - 3:26, 3:28
4 x 500 Meters Row@ 80%, rest 90 seconds-3 minutes between sets.
     - All right around 2:40
6 x 250 Meters Row @ 80%, rest 60-90 seconds between sets.
     - Can't remember times