Thursday October 8, 2015

Hotel Workout

30:00 On the clock
     - Treadmill run @ 8.0
     - Every 3:00 get off and do 15 Hand Release Push Ups, 30 Air Squats

Tuesday October 6, 2015

A. Clean, 75% x 1.1 x 5 sets, rest 1-2 minutes between sets.

     - Worked up to 225

B. Muscle Snatch, 80% x 2 reps x 5 sets, rest 1-2 minutes between sets.

     - 115

C. Push Press, 85% x 3 reps x 3 sets, rest 1-2 minutes between sets.

     - 175

D. Snatch Balance, on the minute, every minute x 8 minutes x 1 rep @ 70-80% of 1RM of Snatch.

     - 165

+

E. Every Minute on the Minute of the following for 20 Minutes of:

Minute 1: 3-4 Power Cleans@ 225 lbs/145 lbs

     - Did 3 each round @ 225

Minute 2: 2-3 Muscle-Ups or 4-5 Muscle-Ups

     - 5 every round

Minute 3: 12 Box Jump Overs @ 24 /20 inches or Wall Balls 12 reps @ 30/20 lbs to ten foot target

     - 12 Jump Overs

Minute 4: 2 Rope Climbs

Minute 5: Rest Minute 

Monday October 5, 2015

A. Snatch, 75%, 1.1 cluster x 5 sets, rest 1-2 minutes between sets.
     - 155#
B.  Front Squat @ 90%, 2 reps x 4 sets, rest as needed.
     - 235, 245, 250, 250 ( 1 rep only)

C. Split Jerk, 84% x 1.1.1 x 5 sets, rest as needed between sets.
      - These were terrible today. Pushing every rep forward and technique just off!!! Had to back weights down to 220# and still sloppy at that weight.
D. Clean Pull, 100%, 3 reps x 4 sets, rest as needed between sets.
     - 2:05
+
E. 4 Rounds for time of the following:
400 Meter Run
10 DB Power Snatch(5/each side) @ 70 lbs/45 lbs
20 Cal Row/16 Cal Row
     - 16:28 Dropped every snatch.

+
Rest 5 Minutes
+
50 Burpees For Time to Target Above- 4-6 inchs
     2:34

Sunday October 4, 2015

Accessory Work


A. Strict Handstand Push-Up Cluster,

4.3.2.1 x 4 sets, rest as needed between sets.

*Total Reps: 40 reps*

Had a few misses last 2 rounds. Shoulders a little fatigued from yesterday

B1. Strict Barbell Press, 4-5 reps x 4 sets, rest 1:30 between sets.
     - Worked up to 125# @ 5 reps

B2. Ring Rows Elevated @ 12 inch box, 4-6 reps, 2 second lowering phase x 4 sets, rest 1:30 between sets.

Saturday October 3, 2015

Teams of Two Complete the following:
AMRAP   30 Minutes of the following:
250 Double Unders
60 Toes to Bar
15 Power Snatch @ 135/95 lbs
30 Lateral Burpees
15 Thrusters @ 135/95 lbs
     - This was tough. Worst part for me was Power Snatches. I just sucked at these for some reason. TTB's also got tough for me once I started to lose kipping rhythm. I actually crushed the thrusters which scared me the most (which they always do). I was doing sets of 8 Thrusters without too much trouble and that was right after the burpees!

I teamed with Jessie R. and we got about 155 Double Unders into 4th round.

Friday October 2, 2015

A. Snatch, 70% x 1.1 x 2 sets, 75% x 1 rep x 3 sets, rest as needed between sets.
     -155, 165
B. Snatch Pull, 80% x 3 reps x 3 sets.
     - 185#
C. Snatch Push Press, 3 reps x 3 sets, rest as needed.
     - 165
D. Romanian Deadlifts, 75% of best clean, 4 reps x 4 sets, rest as needed.
     - 225#
+
E. Every Minute on the Minute x 24 Minutes of the following:
Minute 1: 2 Strict Handstand Push-Ups + 4 Kipping Handstand Push-Ups
     - Did 4 / 5 on all sets except the last. Missed my last HSPU
Minute 2: 15 Cal Row/12 Cal Row
     - Pace > 2,000 Cals
Minute 3: 3 Deadlifts @ 275/205 lbs + 1 Legless Rope Climb

     - Did all legless. Had to use legs a little bit on the very last climb

Thursday October 1, 2015

A. Clean and Jerk, 70%, 1.1 x 2 sets, 75%, 1 rep x 3 sets.
     - 205#
B. High Bar Back Squat, 80% x 3 reps x 3 sets, 80% x 2 reps x 2 sets.
     - 270

C1. Clean Deadlift 103%, 3 reps x 4 sets, rest 2 minutes between sets.
     - 285#
C2. Strict Chest to Bar Pull-Ups( 2 reps) + Strict Pull-Ups(3 reps) + Kipping Pull-Ups(4 reps) + Chest to Bar Kipping or Butterfly( 5 reps) x 4 sets, rest 2 minutes between sets.
     - All unbroken but couldn't butterfly the CTB's
D. Complete the following:
2 x 1,000 Meters Row@ 80%, rest 2-4 minutes between sets.
     - 3:26, 3:28
4 x 500 Meters Row@ 80%, rest 90 seconds-3 minutes between sets.
     - All right around 2:40
6 x 250 Meters Row @ 80%, rest 60-90 seconds between sets.
     - Can't remember times