Monday July 13, 2015

A. High Bar Back Squat of the following:

75% x 1 rep x 3 sets     255

80% 1 rep x 2 sets     270

85% x 2 reps x 2 sets    285

B. Snatch of the following:

75% 1 rep x 2 sets     155

80% 1 rep x 2 sets     165

85% 1 rep x 3 sets     175

C. Clean and Jerk, 70% x 1 x 1 set, 75% x 1 x 1 set, 80% x 1 x 1 set, rest as needed between sets.

     185, 205, 215

+

D. For Time of the following:

3 Sets of the following:

30 Cal Row

15 Box Jumps @ 24/20 inches

9 Power Cleans @ 135/95 lbs

Rest 6 minutes between sets

This is aerobic effort, but high effort, cal row, men keep @ 1200 watts or above, women keep above 900 watts or above, box jumps fast, and power cleans unbroken, then rest 6 minutes

    - About 2:00 per round. Row @ about 150-1600

Sunday July 12, 2015

A. Muscle Up Technique Work, Towel In Between Feet, 6 Kipping Swings x 6 sets, rest as needed between sets.

B. Muscle Up Stamina Work, 3 reps, every minute, on the minute x 5 minutes.

C1. Strict Handstand Push-Up Clusters, 5.3.1.3.1 x 3 sets, rest 1:30 between sets.

C2. Toes to Bar, 10 reps unbroken x 3 sets, rest 1:30 between sets.

Saturday July 11, 2015

A. Snatch, Heavy Single, no more than 90% of your best Snatch.

     Hit 185 but it wasn't real pretty

+

C. Snatch Deficit w/ Wood Blocks, 3 reps x 5 sets @ 55% of best snatch, rest as needed between sets.

     - 135

+

D. 30-20-10-20-30 of the following:

Row Calories

Wall Balls @ 20/14 lbs to ten foot target

80-60-40-60-80 of the following:

Double Unders

     - 17:00. Double Unders were tough and didn't get through them unbroken. 

Friday July 10, 2015

A. Split Jerk, 75%, 1 rep x 5 sets, rest as needed between sets.

     - Worked to 245#

B. Push Jerk, touch n go, 2 reps x 3 sets, rest as needed between sets.

     - 205#

C. Power Clean, 75%, 1 rep x 5 sets, rest as needed between sets.

D1. Barbell Good Mornings @ 40-50% of best clean, 8 reps x 3 sets, rest 1-2 minutes between sets.

     - 135#

+

For Time of the following:

5 Power Cleans @ 185 lbs/125 lbs

5 Wall Walk

5 Tall Box Jumps @ 36/30 inches

5 Muscle-Ups

4 Power Cleans @ 205 lbs/145 lbs

4 Wall Walk

4 Tall Box Jumps

4 Muscle-Ups

3 Power Cleans @ 225 lbs/155 lbs

3 Wall Walk

3 Tall Box Jumps

3 Muscle-Ups

2 Power Cleans @ 235 lbs/165 lbs

2 Wall Walk

2 Tall Box Jumps

2 Muscle-Ups

1 Power Clean @ 250 lbs/170 lbs

1 Wall Walk

1 Tall Box Jump

1 Muscle-Up

Supposed to be HS Walking and Squat Cleans but I had to scale today. Taking it easy on the knee so no S/C's.

I finished this in 11:14. Moved through it pretty well except the Wall Walks were tough!

Wednesday July 8, 2015

A. 3 Sets of the following:
A1. Strict L Sit Pull-Ups, 3-5 reps total, rest as needed between sets.
A2. Strict Ring Weighted Dips @ 30x1, 4-5 reps, rest as needed between sets.
    - 35#
A3. Hollow Rocks, 20 reps, rest as needed between sets.
A4. Pistols, 8/each side, rest as needed between sets.
+
B. Muscle Snatch, 80% of best muscle snatch, 2 reps touch n go x 3 sets, rest as needed.
    - 115#
C. Power Snatch, 75%, 1 rep x 5 sets, rest as needed.
    - Worked up to180# (PR). Failed at 185
D. Snatch Deadlift 2reps x 3 sets @ 110% of best snatch, rest as needed between sets.
     - 225#
+
5 Sets of the following:
5 Heavy Deadlifts @ 315-345 lbs/215-235 lbs, 265-285 lbs/185-205 lbs
4 Muscle-Ups
5 Lateral Burpees
4 Strict Handstand Push-Ups- 2 to 3 inches for Men/ Regular Height to1 inch for Women
If Strict Handstand Push-Ups are a struggle, keep these at regular range of motion
Rest 2-3 Minutes between sets, athlete chooses rest time based off of feeling
      - Did most of the HSPU @ no deficit and still had to break into singles. Very tough after all the other stuff. Muscle Ups were unbroken though.

Tuesday July 7, 2015

Make-up of yesterday's WOD

20:00 of

Minute 1: 10 Burpees
Minute 2: 8 Power Snatch @ 115
Minute 3: 18 Cal Row
Minute 4: 8 Thrusters @ 115

Monday July 6, 2015

I decided to abort my regular scheduled programming after my 2nd set of heavy squats. Breaking down mentally and physically a little bit and have to get back on my game.

Instead did 600 Russian Swings @ 53# and 200 Push-Ups

4 Ladders of 10-20-30-40-50 swings and 10 push ups each round

Tough! Was pretty tired by the end