Sunday July 5, 2015

A. Muscle-Up Stamina Work, every minute, on the minute, complete 2 reps x 10 minutes.

B1. Strict Handstand Push-Up Deficit Negative Clusters @ 4 seconds negative, 1.1.1 x 4 sets, rest 2 minutes between sets.

You can put Weight Vest on for this one.

B2. DB Bent Over Row, 5 reps heavy/each side x 4 sets, rest 2 minutes between sets.

     - 100#

Saturday July 4, 2015

A. 10 Minutes of Handstand Walk Practice-Total 100-200 Feet of Walking
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B. Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Touch N Go Snatches @ 50-60%
Even Minute: 1 Legless Rope Climb
     - Snatches @ 115. Only did 2 legless climbs. Elbow was killing me. Did 2 rounds of pulley system
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Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Touch N Go Push Jerk @ 50-60% of best Jerk
Even Minute: Weighted Pistols, 4/each side @ kettebell in front rack position-Athlete Chooses Weight
     - 185 and pistols with just the 25# KB.
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C. 4 Rounds for time of the following:
400 Meter Run
15 Toes to Bar
350 Meter Row
15 Wall Balls @ 20/14 to Ten Feet for Women/Men
     - 19:14. Everything unbroken which I was happy about. TTB's felt smooth today!

Friday July 3, 2015

A. Split Jerk, heavy single, no max out, 95% of best single, no more than 6 sets.

     - Worked up to 260#

B. Power Clean, 1 rep x 2 sets @ 75%, 1 rep x 2 sets @ 78%, 1 rep x 2 sets @ 80%, rest as needed between sets.

     - 205, 215, 225

C1. Heavy Russian Kettlebell Swings, 12 reps x 3 sets, rest 1 minute.

     - Heaviest one

 

C2. GHD Raises @ 30x1, 8-10 reps x 3 sets, rest 1 minute.

C3. Strict Handstand Push-Ups, Accumulate 15 reps in total x 3 sets, rest 1 minute.

People can scale up to Depth Handstand Push-Ups-Athlete Choice on Depth

     - Did clusters of 5.5.5 with minute rest in between. Last round had to break up a little more

+

E. For Time of the following:

Row 750 Meters 

20 Strict Pull-Ups

Row 500 Meters

15 Squat Cleans @ 205 lbs/135 lbs

Row 750 Meters

20 Strict Pull-Ups

Row 500 Meters

10 Squat Cleans @ 225 lbs/145 lbs

Row 750 Meters

10 Strict Pull-Ups

Row 500 Meters

5 Squat Cleans @ 235 lbs/155 lbs 

     - Fuck this was awful. Wanted to just walk away after my 2nd or 3rd Squat Clean at 205. Whole thing took me 34:18. Squat Cleans were just brutal.

Thursday July 2, 2015

A. Close Grip Bench Press, 3-5 reps x 4 sets, rest 2 minutes between sets.
     - 215#

B1. Triangle Pull-Up Clusters, 3.1.3.1 x 3 sets, rest 1:30 between sets.

B2. DB Curls @ 30x1, 8-12 reps x 3 sets, rest 1:30 between sets.
     - 30#

Wednesday July 1, 2015

A. Front Squat, 2 reps x 6 sets @ 80%, rest 1-2 minutes between sets.

     - 235#

B. Clean Pull, 3 reps x 3 sets, 100% of best 1RM Clean, rest 1-2 minutes between sets.

     - 275#

C. Clean Deadlift, 3 reps x 3 sets, 110% of best 1RM Clean, rest 1-2 minutes between sets.

     - 305#

D. Snatch Push Press, 5 reps x 4 sets @ 80% of 1 Rep Max Snatch, rest 1-2 minutes between sets.

     - 165# 

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E. Complete the following:

Every 3 Minutes for 21 Minutes complete the following:

2 Muscle-Ups

4 Handstand Push-Ups Deficit- Kipping Allowed-Athlete Chooses Depth of Handstand Push-Ups

6 Burpees

8 Kettlebell Swings @ 70/44 lbs 

     - Got through everything unbroken. Each round took about 1:40

Tuesday June 30, 2015

A. 3 Sets of the following:
A1. Strict Weighted Pull-Ups, 4-5 reps total, rest as needed between sets.
A2. L-Sit on Parallets, accumulate 30 seconds, rest as needed between sets.
A3. Strict Bar Dips, 12 reps @ 30x2, rest as needed between sets.

+
B. Muscle Snatch, 75% of best muscle snatch, 3 reps x 3 sets, rest as needed.
     - 115#
C. Power Snatch, 75%, 1.1 x 2 sets, 80% x 3 sets, rest as needed.
     - 165#
D. Snatch Balance, 80% 1 rep x 2 sets, 85% 1 rep x 1 sets, 90% 1 rep x 1 set.
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E. 1 Set of the following:
AMRAP 75 Seconds @ Clean and Jerk @ 135/95 lbs
     - 15
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Rest 90 Seconds
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AMRAP 75 Seconds @ Clean and Jerk @ 185/115 lbs
     - 8
+
Rest 90 Seconds
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AMRAP 75 Seconds @ Clean and Jerk @ 215 lbs/135 lbs

     - 5

Monday June 29, 2015

A. High Bar Back Squat, 2 reps x 8 sets @ 86%, rest as needed between sets.
     - 290#
B. Snatch Pull, 3 reps x 3 sets, no dropping weights, 100% of best 1RM, rest as needed between sets.
     - 205#
C. Snatch Deadlift, 3 reps x 3 sets @ 110%, rest as needed between sets.
     - 225#
+
D. 3 Sets of the following:
21 Lateral Burpees
21 Thrusters @ 95/65 lbs
15 Toes to Bar
Rest 5 Minutes between sets
     - This was a kick in the balls. Not so much first round but last 2 rounds were awful. Cheated the rest and still could not recover. First round was unbroken and finished in about 2:15. 2nd round was very broken and finished in 3:30-something. Last round over 4:00!!!....Awful!!