Wednesday July 29, 2015

A. Jumping Drill Warm-Ups:

Single Leg Broad Jump, 3 reps/each side x 3 sets, rest as needed between sets.

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B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 2 sets x 1 rep

     - 135 and 145

C. High Bar Back Squat, 6 reps x 2 sets @ 60%, 65% x 5 reps, 70% x 3 reps

     -Worked up to 235. Felt much better than the FS did the other day

D. Strict Press, 4 reps x 4 sets. Build to moderate weight, where last rep of 4 is not difficult.

     - 135#

E. Clean Deadlift, 4 sets x 5 reps @ 90%

     - 255#

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F. 5 Minutes of Airdyne/Assault Warm-Up

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3 Sets of the following

Assault/Airdyne 35 Seconds @ 90% of all out effort

Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 100

     - These were tough. Hit the lactate threshold at around :25 an d had to hold on! Got between 21-25 Cals on each round

Tuesday July 28, 2015

A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 60% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 65% x 2 sets.

     - Worked up to 175

B. Muscle Snatch, 55% x 4 reps, 60% x 4 reps, 65% x 2 reps x 3 sets

 

C. Overhead Squat, 65% x 4 reps x 3 sets.

     - 165

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D. On the Minute, Every Minute x 8 Minutes of the following:

3 Strict Chest to Bar Pull-Ups + 7 Toes to Bar

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E. 9-7-5-3 of the following: 21 reps total of each movement

Power Clean @ 215 lbs/135 lbs

Strict Handstand Push-Ups

     - About 9:33. Failed last rep twice on HSPU's. Power Cleans were tough and of course the strict HSPU.

Monday July 27, 2015

A. Power Snatch(1 rep) + Squat Snatch( 2 reps)  @ 65% of Power Snatch x 4 sets.
     - 135, 145
B. Front Squat, 60% x 8 reps, 65% x 6 reps, 70% x 6 reps, 70% x 6 reps
     - 175, 190, 205, 205
C. Clean Pull, 4 sets of 5 reps @ 85% of best clean.
     - 255
D. Split Jerk, 2 reps x 3 sets @ 60%, 2 reps x 3 sets @ 65%

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E. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: 30 Row
Minute 2: 12 Lateral Burpees
Minute 3: 40 Double Unders
Minute 4:  40 Second 20 Meter Shuttle Run
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F. Power Snatch, on the minute, every minute x 10 minutes x 3 reps @ 135 lbs/95 lbs touch n go repetitions.

Sunday July 26, 2015

Practice for Team Comp

Row Intervals

Synchronized KB Swings, Box Jumps, Thrusters, Burpees

Saturday July 25, 2015

10 sets of

5 Strict Pull-Up
10 Push Ups
15 Leg Raise
30 Double Unders

Thursday July 22, 2015

10 Rounds

Hill Sprint ~ 150M
10 Strict Push-Ups
20 Squats
30 Double unders

Wednesday July 22, 2015

Took a break from regular programming. Instead did some KB Stuff

3 Ladders of

5, 10, 15, 20, 25 - One Hand Swing @ 62#

1-5 Strict Press @ 62 #

1 Ladders of
5-25 One Hand Swing @ 70#
???