Wednesday September 16, 2015

A. Jumping Drill Warm-Ups: 3 sets of the following
Hurdle Hops, Jump as High as Possible, 5 times, pause 2 seconds before jumping
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B. Clean and Jerk @ 75%, 1.1 x 2 sets, 80% x 1.1 x 2 sets, rest as needed.
     - 205#
C. High Bar Back Squat, 88% x 2 reps x 5 sets, rest as needed.
D1. Snatch Deadlift 105% x 4 reps x 5 sets, rest 1:30 between sets.
     - 215

D2. Strict Chest to Bar Pull-Up(3 reps) + Toes to Bar(7 reps) x 5 sets, rest 1:30 between sets.
E.  5 Sets of the following:
Assault/Airdyne x 20 Seconds @ 95% all out effort, rest 2-3 minutes between sets @ Hard Effort
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Rest 8-10 Minutes
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5 Sets of the following:
Assault/Airdyne x 20 seconds @ 95% all out effort, rest 2-3 minutes between sets @ Hard Effort

       - Kept the Watts at or above 1,000 each set

Monday September 14, 2015

A. Mid Thigh Snatch or Block Snatch, 73% x 3 reps x 2 sets, 73% x 2 reps x 3 sets, rest as needed between sets.
     - Worked up to 150#
B.  Front Squat @ 87%, 4 reps x 3 sets, 87% x 3 reps x 2 sets, rest as needed.
     - 215, 220, 225, 230 x 3, 235 x 3

C. Split Jerk, 82% x 1.1 x 5 sets, rest as needed between sets.
     - 225#
D. Clean Pull, 80% x 5 reps x 3 sets @ off Risers @ below knee close to as possible, rest as needed.
     - 225

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E. 4 Rounds of the following:
21/18 Cal Assault Bike or 25/20 Cal Airdyne
15 Wall Balls @ 30/20 lbs to Ten Foot Target
9 Box Jumps @ 30/24 inches

     - 11:26. Unbroken on wall balls

Sunday September 13, 2015

A. Handstand Walking practice
     - brutal today. Just not even close

B. 30:00 of Assault Bike
     - Every 3:00 get off and do...
     - 2 Muscle Ups, 4 HSPU, 6 Box Jump Overs

Saturday September 12, 2015

A. Snatch, 65% x 1 rep x 2 sets, 70% x 1 rep, 75% x 1 x 2 sets, 80% x 1 rep.
     - Worked up to 165

B. Clean and Jerk, 65% x 1 rep x 2 sets, 70% x 1 rep, 75% x 1 x 2 sets, 80% x 1 rep.
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C. 4 Rounds for time of the following:
Row 500 Meters
10 Overhead Squats @ 145/105 lbs
5 Power Cleans @ 145/105 lbs
10 Box Jumps @ 30/24 inches

     - 17:05. Unbroken on everything

Friday September 11, 2015

A. Squat Clean, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 80% x 1.1, rest as needed between sets.
     - Worked to 205
B. Front Squat, 70% x 3 reps x 2 sets, 75% x 3 reps x 3 sets, rest as needed between sets.
     - Worked up to 215

C. Snatch Deadlift, 95% x 3 reps x 4 sets, rest as needed between sets.
     - 195#
D1. Strict Chest to Bar Pull-Ups(1 rep) + Strict Pull-Ups(3 reps) + Toes to Bar(5 reps) x 4 sets, rest 1 minute between sets.
D2. Romanian Deadlifts, 55% of best clean, 4-6 reps x 4 sets, rest 1 minute between sets.
     - 155#

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E. 5 Rounds for time of the following:
200 Meter Run w/Med Ball @ 25/16 lbs
12 Burpees
9 Chest to Bar Pull-Ups
6 Kettlebell Swings @ 70/53 lbs

      - 14:30

Wednesday September 9, 2015

A. Plyo Drill Warm-Ups: 3 sets of the following
1. Hurdle Jumps x 4 reps, repetitive.
2. Scoop Rotational Tosses, 8.each side-Use Med Balls
3. Agility Ladder, Scissors, up and back
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B. Snatch, 70% x 1.1, 75% x 1.1, 80% x 1 x 3 sets, rest as needed between sets.
     - 145, 155, 165
C. High Bar Back Squat, 75% x 3 reps x 2 sets, 80% x 3 reps x 3 sets, rest as needed.
     - Worked up to 265#. Felt much heavier than it should have. Knee felt clunky as hell.
D1. Snatch Pull, 90% x 3 reps x 4 sets, rest 1:30 between sets.
     - 185#
D2. Strict Handstand Depth Push-Ups, Athlete Chooses Depth, 2.1.2.1 x 4 sets, rest as needed between sets. Work Strength.
     - Did with 2 boards as deficit. Felt great!!!
 
E. Every Minute on the Minute x 30 Minutes of the following:
Odd: 200 Meter Run or 250 Meter Row-Athlete Choice
Even: Rest
This is an aerobic effort, keep heart rate below 160 BPM if possible

     - Kept up a nice pace on these and got faster throughout. Most runs were at about :40 seconds

Tuesday September 8, 2015

A. Power Clean, 70%, 1.1.1 x 5 sets, rest as needed between sets.
     - 195#
B. Muscle Snatch, 70% x 5 reps, 75% x 43reps x 2 sets, 78% x 3 reps x 32 sets
      - 115#
C. Push Press, 75% x 4 reps x 4 sets, rest as needed between sets.
     - 165#
D. KB Double Front Rack Carry x 30 Meters, rest 15 seconds, 30 Meters x 4 sets, rest 1 minute between sets.
     - @ 2 53# KB's
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E.  Upper Body Pull Work:
Every 1 Minute and 15 Seconds Complete for 7 Minutes and 30 Seconds”
Complete 1 Legless Rope Climb(6 Total Reps)
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F. AMRAP 14 Minutes of the following:
3 Muscle-Ups
6 Hang Power Clean + Shoulder to Overhead @ 155/105 lbs
12 Cal Row
15 Wall Balls @ 25/16 lbs Ten Foot Target
     - 4 rounds + 15 reps. Clean and S2) was the toughest part of this. Unbroken first 3 rounds but got very tough after that.