Friday December 11, 2015

5K Run @ light pace

Wednesday December 9, 2015

A. Clean and Jerk, 80%, 1 rep x 5 sets, rest 1-2 minutes between sets.
B. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Clean Deadlift, 103% of best clean, 3 reps x 3 sets, rest 90 seconds between sets.
D1. High Bar Back Squat, 78%, 3 reps x 5 sets, rest 2 minutes between sets.
D2. 2 Fast Rope Climbs x 5 sets, rest 2 minutes between sets.
Tap N Go on Rope Climbs, work on Speed, only 1 second on ground, then right back up
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Did my own thing here...
KB Snatches
Box Jumps
Double Unders

Tuesday December 8, 2015

A. Muscle Snatch, build to a heavy single or max for the day, 12-15 minutes of work on this.
     -125
B. Power Snatch, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
     - 155
C. Power Clean and Push Jerk, 80%, 1 rep x 6 sets, rest 1-2 minutes between sets.
     - 205#
D. Overhead Squat, 85% x 1 rep x 3 sets, 70% x 5 reps x 3 sets, rest 2 minutes between sets.
     - 215
E. Muscle-Up + Dip Complex + Toes to Ring Complex:
3 Ring Muscle-Ups + 5 Ring Dips + 10 Toes thru Rings x 4 Sets, rest 1-2 minutes between sets.
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F. For Time of the following
12-9-6 of:
Power Cleans @ 210 lba
25-20-15 of:
Chest to Bar Pull-Ups
     - Not sure what time was. Definitely under 10:00. Power Cleans were awful

Monday December 7, 2015

A. Squat Snatch, 75%, 1 rep x 3 sets, rest 90 seconds between sets.
     - 155#
B. Snatch Pull, 95%, 3 reps x 3 sets, rest 1 minute between sets.
C. Snatch Deadlift, 105% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
D. Front Squats, 78% x 3 reps x 5 sets, rest 1-2 minutes between sets.
     - 225#
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E. 10 Rounds of the following:
10 Cal Assault Bike
5 Hang Power Cleans @ 115/75 lbs
5 Lateral Burpees
No Holding Back, Just Get At It
     - 12:01. Assault Bike was real tough. Everything else, not that bad

Saturday December 5, 2015

A. For Time of the following:
30 Cal Row
30 Toes to Bar
60 Wall Balls @ 20/14 lbs
30 Cal Row
30 Chest to Bar Pull-Ups
60 Wall Balls @ 20/14 lbs
30 Cal Row
30 Toes to Bar
     - 11:54. Did shitty on the CTB but did manage to grind through them in sets of 3-5. Abandoned the butterfly pretty early because I just wasn't feeling it. TTB's went pretty well. Last round I finished with about 15 fast singles. Wall Balls were 30/30 and then 20/20/10/10

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Rest 10-15 Minutes
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5 Sets of the following Recovery Work:
3 Minute Airdyne/Assault @ Moderate Pace
50 Double Unders
15 Burpees

Friday December 4, 2015

A. Power Snatch, build to heavy single for the day or go by feeling, you can either go heavy or go by percentage, if not feeling it today, use clusters of 1.1.1 @ 75-80% x 4-5 sets, if not feeling for a heavy single for the day, rest as needed between sets.
     - Worked up to 175. Failed at 180
B. Clean and Jerk, build to heavy single for the day or go by feeling, you can either go heavy or go by percentage, if not feeling it today, use clusters of 1.1.1 @ 75-80% x 4-5 sets, if not feeling for a heavy single for the day, rest as needed between sets.
     - Worked up to 235
C. Front Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 260#
D1. Romanian Deadlifts, 60% of best back squat, 5 reps x 4 sets, rest 2:00 minutes between sets.
D2. 1 Legless Rope Climb + 1 Rope Climb w/ Legs x 4 sets, rest 2:00 minutes between sets.
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E. Assault Bike Intervals of the following:
35/30 Calories x 3 sets, rest 2 minutes and 30 seconds between sets
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Rest 5 Minutes between sets
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25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets
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Rest 5 Minutes
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35/30 Calories x 3 sets, rest 2 minutes and 30 seconds between sets
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Rest 5 Minutes between sets
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25/20 Calories x 3 sets, rest 1 minute and 30 seconds between sets

Wednesday December 2, 2015

A. Clean and Jerk, 75%, 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 205#
B. Clean Pull, 90% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
     - 255#
C. Clean Deadlift, 100% of best clean, 3 reps x 3 sets, rest 90 seconds between sets.
     - 275#
D1. High Bar Back Squat, 75%, 3 reps x 5 sets, rest 2 minutes between sets.
     - 255#
D2. Handstand Taps, 5 taps each side x 5 sets, rest 2 minutes between sets.
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E. 7 Sets of the following:
7 Power Snatches @ 95/65 lbs
7 Overhead Squats @ 95/65 lbs
7 Shoulder to Overhead @ 95/65 lbs
7 Front Squats @ 95/65 lbs
14 Cal Row
Rest 2 Minutes between sets + Goal is Consistency + Sustainability through all 7 Sets

     - This was brutal. I did 4 sets and then just tapped out in the middle of the 5th. Don't know what happened. I was in the middle of the snatches and just gave in to the moment! Went pretty fast on my first few sets.