Tuesday July 8, 2014

A. Power Clean + Split Jerk @ 83% Cluster, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
     - 215#
B. Deadlift @ 70%, 2 reps x 8 sets, rest 30 seconds between sets @ 32x1
Concentrate on speed of pull movement
     - 295#
C. KB Strict Press @ 32x1, 4-6 reps x 4 sets, rest 1:30 between sets.
     - Worked with 62# bell. 3-4 reps each set. Didn't have it today
D. 10-9-8-7-6-5-4-3-2-1- of the following:
Russian Kettlebell Swings @ 96-108 lbs for men/70 lbs for women
Squat Clean @ 165 lbs/105 lbs for 10-9-8/185/115 lbs for 7-6-5/205/135 lbs for 4-3-2-1
Box Jumps @ 30/24 inches Step Down
     - 24:25. Rough workout. Really wanted to tap out in the second round!!! Thing's just got tougher with each round. Obviously, this was all about the squat cleans. Used a 108# KB and swings were still easy. Sq. Cleans were really tough at 185 and then miserable at 205. I failed 2-3 reps and had to take :30 between attempts by end of the workout.

Monday July 7, 2014

A. Snatch from below the knee @ 70%, 2 reps x 5 sets, rest 2-3 minutes between sets.
Do not drop weight, re-grip in hang position
     - Worked up to 135. These felt awkward as hell. Not used to below the knee unless it's from the deck!
B. High Bar Back Squat @ 78%, 3 reps x 6 sets, rest 2-3 minutes between sets.
     - Worked up to 265#
C. Front Squat @ 65%, 32×2, x 3 reps x 5 sets, rest 2 minutes between sets.
2 Second Iso Hold in the Bottom
     - All sets at 175#
D. For Time of the following:
75 Double Unders
30 Strict Pull-Ups-Anyway
75 Double Unders
30 Ring Dips-Kipping or Strict
75 Double Unders
7 Rope Climbs with Legs
75 Double Unders
30 Strict Chest to Bar Pull-Ups-Anyway
     - Time was 15:40. Didn't get through any of the sets of dubs unbroken but I tackled them in manageable sets. First 30 pull-ups mostly sets of 3. Last 30 were essentially one looong cluster of single reps with short rest! Ring dips were sets of 6 the whole way through. Rope climbs were very tough and I had to take about :15 between reps!

Saturday July 5, 2014

30:00 Run, moderate pace

Friday July 4, 2014

4 Sets of the following @ 85%:
Run 400 Meters
3-5 Muscle Ups
8 Thrusters @ 115/75
12 Toes to Bar
8 Push Press @ 115/75
25 Airdyne Calories or 5 Assault Bike Calorie
Rest 4 minutes between sets

     - Awww, crap!! I just realized that I completely failed to do the last part of this workout in every round -didn't do the Airdyne!

     - Without the A/D my times were 3:24, 3:46, 4:27, 4:30. The reason for the variance was the TTB's in rounds 3 and 4. Was unable to go unbroken and had to do singles towards the end.

Thursday July 3, 2014

A. Push Press @ 73%, 3 reps x 5 sets, rest 2 minutes between sets.
     - 155#. Pretty easy
B1. Pendalay Barbell Bent Over Row @ 31x1, 3-5 reps x 4 sets, rest 1:30 between sets
Heavier than last week, go up in weight
     - 185#
B2. GHD Raises @ 30x1, 8-12 reps x 4 sets, rest 1:30 between sets.
     - 12 reps each set
C. AMRAP 15 Minutes of the following:
5 Deadlifts @ 315-335 lbs/225 lbs-235 lbs
10 P-Bar Push-Ups- Deficit(Use Black P-Bars)
100 KB Meter Farmer Carries @ 88 lbs/53 lbs

     - This was as bad as it sounded. Form really broke down on the D/L. Farmer carries also very tough. I got 6 rounds + 5 D/L + 10 Push-Ups 

Tuesday July 1, 2014

A. Split Jerk @ 75%, 2 reps x 8 sets, rest 2 minutes between sets.
     - 205#
B. Deadlift @ 65%, 3 reps x 10 sets, rest 30 seconds between sets.
Concentrate on speed of pull movement
     - 275#
C. Strict Press, 85%, 2 reps x 5 sets, rest as needed between sets.
     - 140#
D. 4 Sets of the following:
50 Double Unders
12 Chest to Bar Pull-Ups
8 Burpee Box Jumps
Run 400 Meters
Rest two minutes between sets

     - First set 3:20. The rest were between 3:20 and 3:30. Pretty consistent. The run was the only thing where I fell off a bit. All CTB unbroken

Monday June 30, 2014

A. Tall Snatch x 2 reps + Muscle Snatch x 2 reps x 4 sets, rest 2 minutes.
Focus is getting under barbell on the Tall Snatch + Muscle Snatch Turnover
     - 95#
B. High Bar Back Squat @ 75%, 4 reps x 5 sets, rest 2-3 minutes between sets.
     - 245#
C. Front Squat 1 and ¼  @ 60%, 2 reps, on the minute, every minute x 6 minutes.
     - 155#
D1. AMRAP 45 second Strict Pull-Ups Pronated or Supinated x 3 sets, rest 60 seconds.
     - 17, 16, 14
D2. AMRAP 45 seconds Ring Dip or Bar Dip Strict x 3sets, rest 60 seconds.
     - I forget. Something like 25, 23, 21
D3.  Tripod DB Bent Over Row @ 30x1, 6/each arm heavyx 3 sets, rest 2 minutes between sets.

     -70# all sets