Monday November 2, 2015

A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets.
     - 145#
B. Push Jerk, 75% 2 reps touch n go x 10 sets, rest 1 minute between sets.
     - 195#
C. Jerk Dips @ 100% of best Jerk, 2 reps x 4 sets, rest 1 minute between sets.
    - 275#
D. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 300#. Felt heavy but I got them done.

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E. 4 Sets of the following @ Aerobic Effort:
1 Minute Assault/Airdyne Calories
1 Minute Burpees
1 Minute Row
1 Minute Double Unders
Rest 1 minute between sets
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Rest 8 Minutes
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3 Sets of the following:
15 Burpee Box Jumps @ 24/20 inches
10 Kettlebell Swings @ 70/53 lbs
Rest 2 minutes between sets

Sunday November 1, 2015

4 Sets of the following:
30 Seconds of Burpees
rest 10 seconds
30 seconds of Plank Walk-Outs or Planks
rest 10 seconds
30 Seconds of Box Jumps
rest 10 seconds
30 Seconds of Ball Slams or In-Place Lunges
rest 30 seconds
Total Time: 12 Minutes
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Rest 3 Minute
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AMRAP 6 Minutes of the following:
Row 150 Meters or Airdyne 10/8 Calories
10 Wall Balls or Goblet Squats
*Keep track of each round completed*
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Rest 3 Minute
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3 Sets of the following:
30 Seconds of Kettlebell Swings
rest 10 seconds
30 Seconds of Russian Twist
rest 10 seconds
30 Seconds of Sit-Ups
rest 10 seconds
30 Seconds of No Push-Up Burpees
rest 30 seconds
Total Time: 12 Minutes
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Rest 3 Minute
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AMRAP 6 Minutes of the following:
Row 150 Meters or Airdyne 10/8 Calorie Airdyne
10 Wall Balls or Goblet Squats

Saturday October 31, 2015

Teams of Two Complete the following:
AMRAP 11 Minutes of the following:
11 Thrusters @ 115/75 lbs or Shoulder to Overhead or Front Squat @ 135/95 lbs
11 Chest to Bar Pull-Ups or Toes to Bar-Depending on Athlete Choice
11 Lateral Burpees
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Rest 3 Minutes
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AMRAP 15 Minutes of the following:
18 Wall Balls
15 Cal Row
12 Box Jumps @ 24/20 inches
First Workout, you have to do one round before next partner can go, then second workout you can break up as like, so partner 1 does 18 wall balls, and then partner 2 does 15 cal row, and then partner 1 does 12 box jumps.

Friday October 30, 2015

A. Snatch Cluster, 85%, 1.1 x 4 sets, rest as needed.

     - 175#

B. Clean and Jerk, 85%, 1.1 x 4 sets, rest as needed.

     - 215#

C. Pause High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intensity, 2 second pause in bottom for each rep.

     - Worked to 275#.Did only one rep at 280#

D1. Glute Ham Raise, 12 reps x 4 sets, rest 1:30 between sets.

D2. Strict Press, 4-6 reps x 4 sets, rest 1:30 between sets.

     - 130#

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E. 6 Sets of the following:

20/16 Cal Row
25 Sit-Ups
10 Second L-Sit on Parralets

Thursday October 29, 2015

A. Mid Thigh Pause Clean, 65%, 2 reps x 6 sets, rest 1 minute.

     - 175#

B. Clean Deadlift(3 reps) + Hang Clean Pull(3 reps) @ 70% x 5 sets, rest 1 minute.

     - 195#

C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets. Add 40 lbs of chains

     - 165#

D. Overhead Squat, work to 85% of best Overhead Squat, then do 3 reps x 3 sets @ 80% of your Overhead Squat today, rest as needed between sets.

     - Worked up to 215. Then used 175 for 3

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E. AMRAP 12 Minutes of the following:

2 Squat Cleans @ 205 lbs

4 Muscle-Ups

6 Tall Box Jumps @ 30 inches

8 Burpees

     - 5 Rounds. All muscle ups unbroken. Squat Cleans miserable!!

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Rest 4 Minutes

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AMRAP 4 Minutes of the following:

8 Shoulder to Overhead @ 115 lbs

8 Toes thru Rings

     - Just shy of 4 rounds

Wednesday October 28, 2015

10 Rounds of ...

10 Cal Row
10 Double KB Swing @ 35#
10 Double KB Clean
10 Double KB Push Press
10 Burpees

24:Something

Monday October 26, 2015

A. Snatch, 90% x 1 rep x 5 sets, rest as needed.

     - Utter fuckin failure!!! Did not hot 1 rep at 90% (185#)!!!

B. Clean and Jerk, 90% x 1 rep x 5 sets, rest as needed.

     - Total disaster today. Failed at 225# which is well below my Max

C1. Good Morning Barbell( wide stance) x 6-8 reps x 3 sets @ 30-40% of best back squat, rest 1 minute

C2. Strict Chest to Bar Pull-Ups AMRAP 30 Seconds x 3 sets, rest 1 minute.

     - 10-11 reps

C3 Russian Kettlebell Siwngs, 12-15 reps x 3 sets, rest 1 minute.

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D. On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: 4-5 Strict Handstand Push-Ups- break up as see fit

Even Minute: 8 Overhead Squats @ 115 lbs

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On the Minute, Every Minute x 10 Minutes of the following:

Odd Minute: 30 Second Assault

Even Minute: 10 Chest to Bar Pull-Ups