Tuesday February 17, 2015

A. Jerk Off Block, every 90 seconds, 70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1
     - 225#
B.  Snatch Deadlift @ 100%, 5 reps x 3 sets, rest 1:30 between sets.
     - 215#
+
C. For Time of the following:
Row 500 Meters
15 Deadlifts @ 225 lbs/155 lbs unbroken
30 Chest to Bar Pull-Ups
15 Deadlifts @ 225/155 lbs unbroken
Row 500 Meters
     - 7:13. Failed hard on the CTB's. Got through D/L's unbroken and did OK on the rows.
+
Rest 12 Minutes
+
AMRAP 6 Minutes of the following:
Double Unders x 40 repetitions
Power Cleans x 6 repetitions @ 135 lbs/95 lbs

     - This sucked! Double unders were so brutal. I got 5 rounds + about 30 D/U's.

Monday February 16, 2015

A. Snatch, 85% x 1.1 x 3 sets, 90% x 1 rep x 3 sets, rest as needed between sets.
     - 155, 165, 175 then 185 for 1 rep. 1 missed attempt at 185.
B. Squat Clean, touch n go, 2 reps x 8 minutes, on the minute, every minute @ 80%
     - 210#
C. High Bar Back Squat, 80% x 3 reps x 3 sets, rest as needed between sets.
     - 275#
+
D. 4 Sets of the following @ Opens Pace of:
20 Calorie Airdyne
20 Burpees
20 Box Jumps Step Down or Repetitive @ 24/20 inches
Rest 1:1 Interval

     - 2:13 in round 1. Then around 2:30 rounds 2 and 3. Somewhere in between 2:15 and 2:30 in last round.

Saturday February 14, 2015

15 Minutes on the Clock:
3-6-9-12-15-18-21-24….
Clean and Jerk @ 135 lbs/95 lbs
Toes to Bar
Bar Facing Burpees

     - Got through the round of 15 + 18 C&J and did 2 TTB before time ran out. This was tough. I think the only opportunity to improve would be to just get back on the bar quicker in the later rounds. Really needed to push harder in the round of 18. Final score was 155

Friday February 13, 2015

A. Front Squat, work to a 1 rep max with 1 second pause.
     - Worked to 255#. Failed at 265#
B. Front Squat, 3 reps x 3 sets @ 75% of the above-no pause @ 20x1.
     - 205#
C. Clean and Jerk, 60% x 1.1 x 2 sets, 65% x 1.1 x 2 sets, 70% x 1.1 x 2 sets, rest as needed between sets.
     - Worked to 185#

+
D. 3 Sets of the following:
20 Second amrap Box Jumps @ 24/20 inches-repetitive
20 Second Thrusters @ 115 lbs/75 lbs
20 Second Airdyne Sprint
Rest 5 Minutes between sets

     - Don't remember how many reps I got. Just remember I did 9 thrusters in each round

Wednesday February 11, 2015

A. Overhead Squat, work to moderate set of 10, 15 minute time limit.

     - 155#

B. 3 Position Clean(High Hang-Mid-Thigh-Below Knee), 65%-70% x 4 sets, rest as needed between sets.

     - 185#

+

12 Minute AMRAP of the following:

15 Chest to Bar Pull-Ups

5 Thrusters @ 165 lbs/115 lbs

20 Cal Row

 Didn't do the above. Felt crushed from ;last night's workout. Neck super stiff and sore and back is tight. Not feeling the 165# thrusters or the CTB's!!!

5 rounds of

15 Cal Row

15 Box Jumps

15 Russian Swings @ 70#

Tuesday February 10, 2014

A. Jerk Off Block, 71% x 1 rep, 75% x 1 rep, 80% x 1 rep, 83% x 1 rep, 87% x 1 rep, 93% x 1 rep, rest as needed between sets.

     - Worked up to 255#

B.  Snatch Pull @ 100%, 3 reps x 5 sets, rest 1:30 between sets.

     - 205#

C. Push Press, 3 reps x 4 sets @ 85%, rest 2 minutes between sets.

     - 185#

+

D. For Time of the following:

5-4-3-2-1 of the following:

Hang Power Cleans @ 225 lbs/135 lbs

Muscle-Ups

     - 4:21 (Scaled cleans to 205#)

+

Rest 12 Minutes

+

20-15-10-5 of the following:

Shoulder 2 Overhead(Press, Push Press, Push Jerk, or Split Jerk) @ 155 lbs/105 lbs

4-2-1 of the following:

Rope Climbs-You can Use Legs

     - 8:20 (Scaled STP to 155#)

Sunday February 8, 2015

A. Snatch, 70% x 1.1 x 1 set, 75% x 1.1 x 1 set, 80% x 1.1 x 1 set, 85% 1 x 1 x 1 set, rest as needed between sets.
     - 145#, 155, 165, 175. No misses
B. Squat Clean, on the minute, every minute x 10 minutes x 1 rep—Following Weights:
60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%
     - 155, 185, 195, 215, 225, 235
C. High Bar Back Squat, 75% x 5 reps x 3 sets, rest as needed between sets.
     - 255#
+
D. 25 Minutes of the following @ 85% effort:
Row 500 Meters
10 Hang Power Snatches @ 115 lbs/75 lbs
10 Lateral Burpees

     - About 7 rounds. Hang Snatches were tough and I had to break into 6/4 pretty much the whole way through.