Friday July 18, 2014

A. High Hang Squat Clean x 1 rep + Hang Squat Clean(Thigh and above) x 4 sets, rest 2 minutes between sets---Work up to weight that is comfortable + no dropping weights—re-grip---
     - 205#
B. Front Squat @ 80%, 2 reps x 5 sets, rest 2-3 minutes between sets.
     - 215#
C. High Bar Back Squat 1 ¼ , 5-4-3-5-4-3—Focus on speed out of bottom, not the weight.
      - 245
D1. Weighted Supinated Pull-Ups Cluster @ 21x1, 1.1.1 x 3 sets, rest 2 minutes between sets.
D2. Pendalay Barbell Row @ 30x1, 6 moderate load, concentrate on tempo x 3 sets, rest 2 minutes between sets.

Thursday July 17, 2014

A. Push Press Cluster, 76%, 1.1.1.1 x 3 sets, rest 2 minutes between sets.
     - 185
B1. Tripod DB Bent Over Row @ 31x1, 3-5 reps x 5 sets/each side, rest 90 seconds.
     - 75#
B2. Romanian Deadlifts @ 85% of best clean, 2 reps x 5 sets, rest 90 seconds between sets.
C. On the Minute, Every Minute x 8 Minutes:
Odd Minute: 15 Kettlebell Swings Unbroken @ 70 lbs/53 lbs
Even Minute: 8 Unbroken Chest to Bar Pull-Ups

+
2-3 Minutes
+
On the Minute, Every Minute x 8 Minutes:
Odd Minute: 18 Unbroken Wall Balls @ 20/14 lbs
Even Minute: Row 200 Meters
+
2-3 Minutes
+
On the Minute, Every Minute x 8 minutes:
Odd Minute:12 Box Jumps Step Down @ 30 inches/24 inches
Even Minute: 15 Calorie Airdyne

Tuesday July 15, 2014

A1. Deadlift Cluster @ 31x1, 75%, 1.1.1.1.1 x 3 sets, rest 1:30 between sets.
     - 315
A2. DB Seated Press @ 30x1, 4-6 reps heavy x 3 sets, rest 1:30 between sets.
     - 55#
A3. Weighted Back Extension Cluster, 5.5.5 x 3, rest 1:30 between sets.
     - 30#
B. Power Clean and Push Jerk touch n go repetitions, 185 lbs/125 lbs x 3 reps x 7 minutes, on the minute, every minute x 7 minutes—Fast Pace
C. 5 Sets for time of the following:
Run 400 Meters
10 Alternating DB Power Snatch @ 80-85 lbs Men/50-55 lbs Women
10 Handstand Push-Ups- Increase Height—4-8 inch height(set of 2 sets of 45 lbs plates)---Kipping is allowed for
Rest 2 minutes between sets
     - Struggled with the HSPU's on this one

Monday July 14, 2014

A. Snatch from above knee @ 75%, 1.1.1 reps x 4 sets, rest 2-3 minutes between sets.
     - Worked to 155 (Power Sn.)

D1. 3 Power Snatches touch n go repetitions @ 155 lbs-165 lbs/95 lbs-115 lbs x 5 sets, rest 60 seconds.
D2. 3-5 Muscle-Ups Unbroken x 5 sets, rest 60 seconds.
     - 5 reps all sets
D3. L-Pull-Ups, 4-6 reps x 5 sets, rest 60 seconds.

D4. 2 Turkish Get-Ups/each side @ 53 lbs/35 lbs x 5 sets, rest 2 minutes.

     

Saturday July 12, 2014

Tester: Keep Track of Time-Courtesy of Milford
200 Wall Balls @ 20/14 lbs
50 Power Cleans @ 135/95
2000 Meter Row

     - 23:52

     - Stuck to strategy of 10 sets of 15 on WB's with :10-:15 rest. Then 5 sets of 10 with same rest. Cleans were a grind and I dropped every rep. Tried to do clusters of 5 and 10 and allow a little of rest in between. The 2K row pretty much sucked and I didn't think it would ever be over. Pace was slow and I barely broke 8:00 but I finished!!

Friday July 11, 2014

A. Clean Grip Deadlift off Risers(Feet on Risers) @ 75% of best clean, 3 reps x 5 sets, rest 2 minutes between sets.
We are using Reebok Step Ups for Risers for Feet
     - 205#
A. Front Squat @ 78%, 3 reps x 5 sets, rest 2-3 minutes between sets.
     -225#
B. High Bar Back Squat @ 23x11 @ 65%, 2 reps x 5 sets, rest as needed between sets.
     -215#
C1. Weighted Pronated Pull-Ups Cluster @ 21x1, 1.1.1 x 3 sets, rest 1:30 between sets.
      -53#
C2. DB Tripod Bent Over Row @ 31x1, 6-8/each arm x 3 sets, rest 1:30 between sets.
     - 75#
D. 10 x 100 Meter Sprints, rest 75 seconds between sets. 80% effort
Find a straight away for running

     - first 5 = :14, last 5 = :13

Thursday July 10, 2014

A. Snatch Push Press Grip, 5 reps x 5 sets, rest 2-3 minutes between sets.
     - 155#
B1. Pendalay Barbell Bent-Over Row Heavy, 2 reps x 6 sets, rest 1 minute.
     - 205#
B2. Barbell Good Mornings @ 50-60% of best clean, 3 reps x 6 sets, rest 1 minute.
     - 155#
C. 24 Minutes on the Clock:
Every 6 Minutes complete the following:
For Time of the following:
Row 200-250 Meters
8 Burpees over Rower
Row 200-250 Meters
8 Burpees over Rower
Row 200-250 Meters
8 Power Snatch @ 115 lbs/75 lbs
Rest with time remaining

     - 4:00, 4:20, 4:25, 4:34