Friday May 22, 2015

A. High Bar Back Squat, 5 reps @ 70%, 5 reps @ 80%, 2 reps @ 85%, 3 reps @ 90%, 1 rep @ 100%, rest 2-3 minutes between sets.
     - 235#, 265#, 285#, 305#, 335#
     - 335# felt tough but not as awful as I pictured

B. Front Squat, 5 reps @ 60%, 4 reps @ 70%, 4 reps @ 75%, 4 reps @ 80%, rest 2-3 minutes between sets.
     - 175, 205, 215, 235
C. Clean and Jerk Cluster, 75% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, 85% x 1.1 x 2 sets, rest as needed between sets.
     - 195, 205, 215
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D. 10 Sets of the following:
30 Second Burpees
Rest 30 Seconds
30 Second Airdyne
Rest 30 Seconds
30 Second Box Jumps @ 30/24 inches
Rest 30 Seconds
   

Thursday May 21, 2015

B. For Time of the following:
Run 800 Meters
100 Abmat Sit-Ups
50 Kettlebell Swings @ 70/44 lbs
Run 800 Meters
75 Air Squats
25 Power Cleans @ 95 lbs/65 lbs
Run 400 Meters
25 Handstand Push-Ups (Pike HSPU on Box)
Run 200 Meters

     - Can't remember time. Didn't exactly blaze through this. This was a deliberate 80% kind of day because I was feeling pretty worn down. Runs were pretty slow. KB Swings did 30/20. Pwr Cleans unbroken.

Wednesday May 20, 2015

A. Snatch Pull @ 95%, 3 x 5 sets, rest as needed between sets.
     - 195#
B. Power Clean, on the minute, every minute x 8 minutes @ 90%, 1.1 Cluster.
     - 235#....one miss
C. Chest to Bar Pull-Ups, on the minute, every minute x 6 reps x 8 minutes.
     - Done

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D. AMRAP 5 Minutes of the following:
5 Front Squats @ 155 lbs/110 lbs
5 Lateral Burpees
     - I think 4 rounds even(?)
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
25 Double Unders
5 Toes to Bar
     - Didn't do a good job keeping track of rounds. It was a lot. No misses on Double Unders!
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
30 Meter DB Farmer’s Walk @ 70 lbs/53 lbs
8 Box Jump-Overs
     - Not sure on the rounds bu kept moving the whole time

Tuesday May 19, 2015

A. Jerk Dip(+1 rep) + Push Jerk(+1 rep) + Split Jerk(+1 rep) x 5 sets, rest as needed between sets.
     - Worked with 205
B1. Clean Deadlift @ 95% of 1RM Clean, 3 reps x 5 sets, rest 1:30 between sets.
     - 255
B2. KB Standing Strict Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.
     2 53# KB's

C. For Time of the following:
50 Wall Balls @ 20/14 lbs-10 Foot Target for Women/Men
250 Meter Row
15 Power Cleans @ 115/75 lbs
500 Meter Row
15 Power Cleans /@ 115/75 lbs
250 Meter Row
50 Wall Balls @ 20/14 lbs
     - 9:47. Everything unbroken!!

Monday May 18, 2015

A. High Bar Back Squat, 5 reps @ 70%, 5 reps @ 80%, 85% x 2 reps, 90% x 3 reps, 100% x 1 rep, rest 2-3 minutes between sets.
     - 235 x 5, 265 x 5, 285 x 2, 305 x 1, 315 x 1
B. Front Squat, 5 reps x 60%, 4 reps x 70%, 4 reps x 75%, 4 reps x 80%, rest 2-3 minutes between sets.
     - 185, 205, 215, 225
C. Power Clean, 1.1.1 x 2 sets @ 75%, Power Clean, 1.1 x 2 sets @ 80%, Power Clean, 1 rep x 2 sets @ 85%, rest as needed between sets.
     - Worked up to 225. Technique felt horrible and technique just off
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D. “Randy”
75 Power Snatches for Time @ 75/55 lbs
     - 3:52. Did big set of 35, then sets of 5 except for the last 10 unbroken. Next time will try to do 40 and then 5 sets of 7.

Sunday May 17, 2015

4 sets of the following:
A1. Muscle-Ups, 2.2.2 Clusters, rest 1 minute
A2. DB Seated Press @ 30x1, 6-8 reps, rest 1 minute.
     - 45#
A3. Toes to Bar Kipping, 10 reps, rest 2 Minutes.
 Tight Hollow Body Position

Saturday May 16, 2015

A. Snatch of the following:
1.1.1 x 2 sets @ 75% = 155#
1.1 x 2 sets @ 80%  = 165#
1 x 1 set @ 85%  = 175#
1.1 x 2 sets @ 80% = 165#
1.1.1 x 2 sets @ 75% = 155#
     - No misses! Did much better on these today.

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B. For Time of the following:
Row 500 Meters
20 Power Snatches @ 115/75 lbs
Row 500 Meters
15 Power Snatches @ 125/85 lbs
Row 500 Meters
10 Power Snatches @ 135/95 lbs
Row 500 Meters
5 Power Snatches @ 155/110 lbs

     - 16:09. 5/5/5/5, 3/3/3/3/3, 2/2/2/2/2, 1/1/1/1/1 on the snatches. Rows were all over the place.

4 sets of the following:
A1. Muscle-Ups, 2.2.2 Clusters, rest 1 minute
A2. DB Seated Press @ 30x1, 6-8 reps, rest 1 minute.
A3. Toes to Bar Kipping, 10 reps, rest 2 Minutes.