Friday May 15, 2015

A. High Bar Back Squat, 4 reps @ 70%, 4 reps @ 80%, 4 reps @ 80%, 4 reps @ 80%, rest 2-3 minutes between sets.
     - 235, 270
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
     - 185, 205
C. Push Press(+2 reps) + Push Jerk(+2 reps) x 4 sets, rest as needed between sets.
     - 185
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D. 4 Rounds for time of the following:
7 Kipping Handstand Push-Ups
5 Hang Power Cleans @ 185/115 lbs
50 Double Unders

     - 9:47. Totally blew up on last round of HSPU. First 2 rounds unbroken. 3rd round did 4/3. Last round all singles!!! Dubs were a major issue too. Missed a bunch and was getting totally gassed the last round.


*** Accessory Work

A. Handstand Holds, 45 seconds, rest 60 seconds

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B1. Strict Handstand Push-Ups, Hands close, regional standard, 3.3.2 Clusters x 3 sets, rest 1:30 between sets.

B2. Strict Pull-Up Cluster Pronated, 5.5 x 3 sets, rest 1:30 between sets.

Wednesday May 13, 2015

A. Power Snatch @ 85%, 1.1 x 3 sets, rest as needed between sets.
    - Worked to 165 but failed last rep of my last set. Pushing bar out in front!!
B. Squat Clean @ 85% 1.1 x 3 sets, rest as needed between sets.
     - Worked to 225 but again failed my second rep of last set
C. Halting Clean Deadlift @ 90% of best 1RM Clean, pause for 2 seconds @ mid thigh, 3 reps x 3 sets, rest as needed between sets.
     - 245#
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D. 3 Rounds for time of the following:
400 Meter Run
21 Kettlebell Swings
12 Burpee Box Jumps
     - Time was 11:04. Moved at a moderate but steady pace

Tuesday May 12, 2015

A. Push Press Touch N Go Repetitions, 3 reps x 5 sets, rest as needed between sets.
     - 185, 195, 200 (f)
B1. Deadlift, 3,2,1,2,1 rest 1;30 between sets.
     - 365 x 3, 385 x 2, 405 x 1, 405 x 2 (f), 425 x 1 (f)
     - First time I have heavy Deadlifted in a loooong time. Thought I had more in me than I actually did. 405 didn't feel all that hard so I really thought I could pull 425. It just was not to be today!
B2. Strict Handstand Push-Ups, 6-10 reps or Clusters of 3.3.2, rest 1:30 between sets.
People can scale up to 3 inch depth for Men, 6-8 reps

C. On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Sprint @ Airdyne
Even: 10-12 Chest to Bar Pull-Ups
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Rest 2 Minutes
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On the Minute, Every Minute x 10 Minutes of the following:
Odd: 30 Second Row Sprint @ Airdyne
Even: 10-12 Toes to Bar
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Rest 2 Minutes
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On the Minute, Every Minute x 10 Minutes of the following:
Odd: Run 100 Meters
Even: 2-3 Muscle-Ups or 8-10 Dips or Assisted Muscle-Ups
     - Got through all of this unbroken and unscathed until last f%^%^*^ round of Muscle Ups. hit my first rep then failed the second. Pissed me off!!! I think by that time my shoulders and grip were just fried. Feel very fortunate to have survived this workout without tearing my hands. This is the best I've felt on CTB's in quite a while!!

Monday May 11, 2015

A. High Bar Back Squat, 6 reps @ 70%, 6 reps @ 80%, 90% x 3 reps, 95% x 2 reps, rest 2-3 minutes between sets.
     - 235, 265, 300, 305
     - These still felt pretty shitty due to my upper back/neck pain
B. Front Squat, 5 reps x 65%, 4 reps x 70%, 4 reps x 80%, 4 reps x 85%, rest 2-3 minutes between sets.
     - 185, 205, 225, 235
C. Squat Snatch, 1.1.1 x 2 sets @ 75%, Squat Snatch, 1.1 x 2 sets @ 80%, Squat Snatch, 1 rep x 2 sets @ 85%, rest as needed between sets.
     - These were a total joke today. Had trouble just hitting 155! A lot of it had to do with my neck pain. Also was outside on pavement which screwed me up a bit. Technique overall just awful!!
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D. AMRAP 20 Minutes of the following:
100 Meter Sandbag Carry
5 Power Cleans @ 185/135 lbs, 165/115 lbs
200 Meter Run
5 Front Squats @ 185/135 lbs, 165/115 lbs
250 Meter Row

     - 4 1/2 rounds

Saturday May 9, 2015

A. Squat Clean Clusters, 1.1.1 x 5 sets, rest as needed between sets.

     - Worked up to 215
B. Overhead Squats, 3 reps x 5 sets, rest as needed between sets.
     - Worked up to 215. These felt better today than they have lately

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C. 4 Rounds for time of the following:
25 Calorie Row
16 Kettlebell Swings @ 70/44 lbs
16 Box Jump Overs @ 24/20 inches
16 Burpees

     - 15:25. Moved pretty well through this at a steady pace.

Friday May 8, 2015

A. High Bar Back Squat, 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90%, rest 2-3 minutes between sets.B. Front Squat, 5 reps @ 70%, 4 reps @ 80%, 3 reps @ 85%, 3 reps @ 90%, rest 2-3 minutes between sets.
     - 205, 215, 235, 255 (2 reps only). Then did 2 more sets of 3 @ 215
C1. Hang Squat Clean, 3 reps x 5 sets, rest 2 minutes between sets.
Hang onto barbell whole time for all 3 reps
     - 205#. 3rd rep was tough
C2. Strict Handstand Push-Ups, 6-10 reps or Clusters of 3.3.2 x 5 sets, rest 2 minutes between sets.
     - Didn't do so good with these today. Needed long rests in between and only got 2 reps on some of the clusters of 3. Did at least 30 reps total
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D. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: Run 200 Meters
Minute 2: 5 Thrusters @ 145/95 lbs
Minute 3: 10 Lateral Burpees
Minute 4: 10 Toes to Bar
     - This was tough! My runs were pretty slow. Got done with just enough time to walk up to babrbell and start the thrusters! Thrusters were not easy!!

Wednesday May 6, 2015

A. Power Snatch @ 90%, 1 rep, every minute on the minute x 10 minutes.
     - Worked with 165#
B. Power Clean @ 90%, 1 rep, every minute, on the minute x 10 minutes.
     - 235#. Technique started off rough. Better as I got warmed up.
C1. Strict Press, 3-4 reps x 4 sets, rest 2 minutes between sets.
    - Worked up to 135#
C2. Weighted Mix Grip Pull-Ups, 3-4 reps x 4 sets, rest 2 minutes between sets.
People can scale down to clusters, 1.1.1 x 4 sets
     - 4 reps with 35# KB
D. 3 Rounds for time of the following:
15 Kettlebell Swings @ 70
Run 400 Meters
15 Wall Balls

     - Time: 9:30