A. Muscle Snatch, build to a heavy single or max for the day, 12-15 minutes of work on this.
- Failed hard on these today!!! Missed twice at 125# which is 15# below my max!! Gave up after 2 failed attempts
B. Squat Snatch, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
- 165#
C. Clean and Push Press, 70%, 1.1 x 4 sets, rest 1-2 minutes between sets.
- 165#
D1. Overhead Squat, 85% of best 1RM Snatch, 3 reps x 4 sets, rest 2 minutes between sets.
- 215#. Continue to feel pretty strong on these.
D2. Bar Muscle-Up(1 rep) + Strict Chest to Bar Pull-Ups(3 reps) + Chest to Bar Pull-Ups(4 reps) + Toes to Bar(8 reps) x 4 sets, rest 2 minutes between sets.
- Every set smooth and unbroken!!! Very happy with this!!!
+
E. 12 Rounds for time of the following:
5 Box Jumps @ 30/24 inches
3 Strict Handstand Push-Ups
1 Power Clean @ 205 lbs
- 9:17. Only one broken set (the last one of course) on the HSPU!!!
Tuesday, December 1, 2015
Tuesday November 30, 2015
A. Power Snatch, 75%, 1 rep x 6 sets, rest 90 seconds between sets.
- 145#
B. Push Jerk, 75%, 1 reps x 6 sets, rest 1 minute between sets.
- 185#
C. Snatch Deadlift, 100% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
- 205#
D. Front Squats, 75% x 3 reps x 5 sets, rest 1-2 minutes between sets.
- 215#
+
E. 4 Rounds for time of the following:
21 Burpees
18 Cal Row
15 Wall Balls @ 20/14 lbs
12 Kettlebell Swings @ 70/53 lbs
- 15:00 on the dot. Steady pace throughout. A little slow on the burpees but did the WB and KBS unbroken with little pause in transitions.
- 145#
B. Push Jerk, 75%, 1 reps x 6 sets, rest 1 minute between sets.
- 185#
C. Snatch Deadlift, 100% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
- 205#
D. Front Squats, 75% x 3 reps x 5 sets, rest 1-2 minutes between sets.
- 215#
+
E. 4 Rounds for time of the following:
21 Burpees
18 Cal Row
15 Wall Balls @ 20/14 lbs
12 Kettlebell Swings @ 70/53 lbs
- 15:00 on the dot. Steady pace throughout. A little slow on the burpees but did the WB and KBS unbroken with little pause in transitions.
Saturday November 28, 2015
“ECC Qualifier Workout 3”
For Time:
50 Overhead Squats @ 135/95 lbs
50 Chest to Bar Pull-Ups
50 Box Jumps @ 24/20 inches
- 10:30. Did OK on the OHS. Did 17 the first set and pretty much at least 10 reps every set after that. CTB's were terrible. First set was 6. then about 4-5. Then it felt like mostly doubles, triples and singles after that! Box jumps were a steady slow grind.
+
Rest 15 Minutes
+
3 Rounds of the following:
25/20 Cal Row
100 Double Unders
25 Burpees
- Time was 14:00. Did Ok on this.
For Time:
50 Overhead Squats @ 135/95 lbs
50 Chest to Bar Pull-Ups
50 Box Jumps @ 24/20 inches
- 10:30. Did OK on the OHS. Did 17 the first set and pretty much at least 10 reps every set after that. CTB's were terrible. First set was 6. then about 4-5. Then it felt like mostly doubles, triples and singles after that! Box jumps were a steady slow grind.
+
Rest 15 Minutes
+
3 Rounds of the following:
25/20 Cal Row
100 Double Unders
25 Burpees
- Time was 14:00. Did Ok on this.
Friday November 27, 2015
A. Snatch Squat, heavy single for the day, go by feeling.
- Again, only got up to 185
B. Clean and Jerk, heavy single for the day, go by feeling.
C. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
D1. Stiff Leg Deadlift, 50% of best back squat, 6 reps x 4 sets, rest 1:30 between sets.
D2. Bar Muscle-Up, 5 reps x 4 sets, rest 1:30 between sets.
If hands are a little messed up, and we have 50 chest to bars on Saturday, then perform 15 Fast GHD Sit-Ups x 4 sets, rest 1:30 between sets
+
E. For Movement Quality + Breathing Work:
2 Sets of the following:
Row 1500 Meters
Rest 1:1 Interval-How Long It Took You Above
Assault Bike 75 Calories/Assault Bike 60 Calories(Women)
Rest 10 minute between sets
- Again, only got up to 185
B. Clean and Jerk, heavy single for the day, go by feeling.
C. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
D1. Stiff Leg Deadlift, 50% of best back squat, 6 reps x 4 sets, rest 1:30 between sets.
D2. Bar Muscle-Up, 5 reps x 4 sets, rest 1:30 between sets.
If hands are a little messed up, and we have 50 chest to bars on Saturday, then perform 15 Fast GHD Sit-Ups x 4 sets, rest 1:30 between sets
+
E. For Movement Quality + Breathing Work:
2 Sets of the following:
Row 1500 Meters
Rest 1:1 Interval-How Long It Took You Above
Assault Bike 75 Calories/Assault Bike 60 Calories(Women)
Rest 10 minute between sets
Wednesday November 25, 2015
A. Power Clean, 2 touch n go reps @ 75% x 10 sets, rest 45 seconds between sets.
B. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Front Squat, 80% x 1 rep x 5 sets, rest 1:30 between sets.
D. Overhead Squat, 80% of best 1RM, 3 reps x 4 sets, rest 1:30 between sets.
+
E. 2 Sets of the following:
500 Meter Row
Rest 1 Minute
8 Muscle Ups
Rest 1 Minute
500 Meter Row
Rest 1 Minute
150 Double Unders
Rest 1 Minute
Row 500 Meters
Rest 3 Minutes between Sets
B. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Front Squat, 80% x 1 rep x 5 sets, rest 1:30 between sets.
D. Overhead Squat, 80% of best 1RM, 3 reps x 4 sets, rest 1:30 between sets.
+
E. 2 Sets of the following:
500 Meter Row
Rest 1 Minute
8 Muscle Ups
Rest 1 Minute
500 Meter Row
Rest 1 Minute
150 Double Unders
Rest 1 Minute
Row 500 Meters
Rest 3 Minutes between Sets
Tuesday November 24, 2015
A. Snatch Squat, heavy single for the day, does not have to be a max, go by feeling, no more than 7 attempts above 80%, rest as needed between sets.
- Worked up to 185 but failed at 195 and 200. Very frustrated.
B. Squat Snatch, 75% of above weight, 1 rep x 3 sets, rest 1 minute between sets.
- 155
C. Clean and Jerk, heavy single for the day, does not have to be a max, go by feeling, no more than 7 attempts above 80%, rest as needed between sets.
- Worked up to only 235
D. Clean and Jerk, 75% of above weight, 1 rep x 3 sets, rest 1 minute between sets.
E. Strict Pull-Up(3 reps) + Strict Chest to Bar Pull-Ups( 2 reps) + Chest to Bar Pull-Ups(5 reps) + Toes to Bar(8 reps) x 3 sets, rest 1-2 minutes between sets.
+
F. Every Minute on the Minute x 14 Minutes of the following:
Odd Minute: 7 Deadlifts @ 255 lbs
Even Minute: 5 Strict Handstand Push-Ups- Clusters of 2.2.1
- Worked up to 185 but failed at 195 and 200. Very frustrated.
B. Squat Snatch, 75% of above weight, 1 rep x 3 sets, rest 1 minute between sets.
- 155
C. Clean and Jerk, heavy single for the day, does not have to be a max, go by feeling, no more than 7 attempts above 80%, rest as needed between sets.
- Worked up to only 235
D. Clean and Jerk, 75% of above weight, 1 rep x 3 sets, rest 1 minute between sets.
E. Strict Pull-Up(3 reps) + Strict Chest to Bar Pull-Ups( 2 reps) + Chest to Bar Pull-Ups(5 reps) + Toes to Bar(8 reps) x 3 sets, rest 1-2 minutes between sets.
+
F. Every Minute on the Minute x 14 Minutes of the following:
Odd Minute: 7 Deadlifts @ 255 lbs
Even Minute: 5 Strict Handstand Push-Ups- Clusters of 2.2.1
Monday November 23, 2015
A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets.
- 145#
B. Push Jerk, 2 reps touch n go @ 75% x 10 sets, rest 1 minute between sets.
C. Snatch Pull, 95% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
D. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
- Worked up to 305
+
E. 15 Rounds for time of the following:
10 Wall Balls
5 Burpees
1 Power Snatch @ 135 lbs
- 155#. Don't remember the time
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