Wednesday September 23, 2015

A. Plyo Drill Warm-Ups: 3 sets of the following
Agility Ladder-Shuffle Up and Back
Depth Jumps-Box Jumps
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B. Clean and Jerk @ 80%, 1.1 x 2 sets, 85% x 1 x 3 sets, rest as needed.
     - Worked up to 225
C. High Bar Back Squat, 87% x 4 reps, 87% x 3 reps x 2 sets, 90% x 2 reps x 2 sets, rest as needed between sets.
     - 285, 290 for 3 and 300 for 2 x 2 sets
D1. Clean Deadlift 110% x 5 reps x 3 sets, rest 1:30 between sets.
     - 295
D2. Strict Handstand Push-Ups Depth, 3.2.1.2. x 3 sets, rest 1:30 between sets.
Athlete Chooses Depth on These Ones-Last time we did 6 reps, so be smart on depth you choose
     - Used 2 boards. No misses baby!!! Felt great!!!

E. Complete the following:
3 x 400 Meter Run, rest 3-4 minutes between sets.
6 X 200 Meter Run, rest 2-3 minutes between sets.
9 x 100 Meter Run, rest 1 minute between sets.

Tuesday September 22, 2015

A. Mid Thigh Clean(Power or Squat), 75% x 2 reps x 5 sets, rest as needed.
     - 195
B. Muscle Snatch, 76% x 3 reps x 2 sets, 79% x 2 reps x 2 sets
     - 110

C. Push Press, 87% x 3 reps x 3 sets, 90% x 3 reps x 2 sets, rest as needed.
     - 185# and 190#

D. Overhead Squat, 5 reps x 3 sets, work to heavy set of 5, based off how you are feeling, rest as need between sets.
     - Worked up to 185#

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E.  Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 3-5 Muscle-Ups
Minute 2: 15 Thrusters @ 95/65 lbs @ Fast Pace
Minute 3: 25 Second Max Cal Row-Men Above 1300 Cals/hr and Women Above 1000 Cals/hr
Minute 4: 40-50 Double Unders
Minute 5: Rest/Walk
     - Did this at home so no access to muscle ups. Everything else went fine. Rows at about 1,700 cals/hr, Double unders all unbroken

Monday September 21.2015

A. Strict Handstand Push-Up Cluster, 3.1.3.1.3 x 4 sets, rest as needed between sets.
     - Felt awesome on these today. No missed reps!!

B1. Barbell Strict Press @ 31x1, 5 reps x 4 sets, rest 1:30 between sets.
     - 120#
B2. DB Row 5 reps/each x 4 sets, rest 1:30 between sets.

      - 80#

Sunday September 20, 2015

A. Mid Thigh Snatch or Block Snatch, 75% x 1.1 x 5 sets, rest as needed.
     - 155#. A few misses and was catching everything forward
B.  Front Squat @ 89%, 4 reps x 5 sets, rest as needed.
     - Did these with chains. Worked up to 200# (+ 40# of chains). Got only 2 reps at 245
C. Split Jerk, 84% x 1.1 x 5 sets, rest as needed between sets.
     - Worked up to 235#
D. Clean Pull, 85% x 4 reps x 5 sets @ off Risers @ above knee close to as possible, rest as needed.
     - 235#
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E. 50-40-30-20-10 of the following:
Cals on Assault Bike
Cals on Rower
Run 400 meter after every round

     - 30:20

Saturday September 19, 2015

20 Minute AMRAP of....

     - 400M Run
     - 3 Power Clean @ 225#
     - 6 Box Jump @ 30"
     - 9 Chest to Bar Pull-ups

     - 5 full rounds + 400M Run. Struggled with the Power Cleans

Friday September 18, 2015

A. Snatch, 75% x 1.1 x 2 sets, 80% x 1.1 x 3 sets.
     - 155 and 165
B. Front Squat, 85% x 3 reps x 5 sets, rest as needed between sets.
     - Worked up to 235 for a triple. Failed at 240
C. Snatch Pull, 80% x 5 reps x 5 set, rest as needed between sets.
You can take off risers, so from 3 inch boards of below knee height
     - 165#
D1. Strict Handstand Push-Ups(5-7 reps) + Kipping Handstand Push-Ups(8-10 reps) x 4 sets, rest 1-2 minutes between sets.
     - First set got 7 strict, 5 Kip, then 5 strict, 7 kip, 4 strict 7 kip, 1 strict, 7 kip

D2. Romanian Deadlifts, 65% of best clean, 5 reps x 4 sets, rest 1 minute between sets.
     - 165#
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E. For Time of the following:
100 Double Unders
20 GHD Sit-Ups
Row 500 Meters
75 Double Unders
20 GHD Sit-Ups
Row 500 Meters
50 Double Unders
20 GHD Sit-Ups
Row 500 Meters

     - 13:04. Messed up a lot of 1st set of double unders. Did second round as 45-30 then went unbroken last round.

Thursday September 17, 2015

A. Mid Thigh Clean(Power or Squat), 73% x 3 reps x 2 sets, 73% x 2 reps x 3 sets
     - 185 and 195. Did all full Squat Cleans (not from the hang)
B. Muscle Snatch, 70% x 5 reps, 75% x 3 reps x 2 sets, 78% x 3 reps
     - 100, 105, 110
C. Push Press, 85% x 4 reps x 2 sets, 87% x 3 reps x 3 sets, rest as needed.
     - 175 and 185
+
D.  5 Rounds of the following:
6 Thrusters @ 145/105 lbs
3 Muscle-Ups
6 Power Cleans @ 145/105 lbs
400 Meter Run

     - 17:55. Unbroken on everything