Tuesday December 30, 2014

A. 3 Rounds for quality of movement:

1. Strict Handstand Push-Ups Depth(25-45 lbs Men)(Women Regular Depth), 4-6 reps or Clusters @ 2.2.2.1, rest as needed between sets.

     - Not strict. Did with slight kip. 6 per round

2. Muscle-Ups, 3-5 reps or Clusters of 1.1.1.1, rest as needed between sets.

     - 5 unbroken per round

3.  Hollow Holds, 30 seconds, rest as needed between sets.

B.  Clean Deadlift(+1) + Clean Pull(+1) x 4 sets @ 105%, rest 1:30 between sets.

     - 295#

C. Snatch Complex: Power Snatch(+1 rep) + Squat Snatch(+1 rep) + Overhead Squat(+1 rep) x 4 sets, rest 1:30 between sets—Use between 70%-80% for Complex

     - 155#

D1. DB Seated Press @ 5-6 reps heavy @ 31x1, 3 sets, rest 1:30 between sets.

     - 50#

D2. Romanian Deadlift @ 90% of best clean, 5 reps x 3 sets, rest 1:30 between sets.

     - 245#

Monday December 29,2014

AM Session:

A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.

     - 275#

+

Rest 12 Minutes

+

B. High Bar Back Squat @ 115% of 1 rep max, rack on back, hold for 15 seconds, rack, rest 2 minutes, then go for 5 rep max in High Bar Back Squat, then perform 2 reps x 5 sets @ 90% of 5RM.

     - 305# for 5 reps. Then 275# x 2

Look at weight from last week for 5 rep max, and go by feeling

Keep sets at low volume, and high intense

C. Snatch, 50% x 3 reps @ above knee, 70% x 1 from ground, 80% x 1 from ground, 85% x 1 from ground, 50% x 3 reps above knee, rest 1:30 between sets.

     - 135, 145, 165, 175

D. Clean and Jerk, complete one rep every 30 seconds x 5 minute @ 75%-78%.

     - 195#

+

PM Session:

10 Minute AMRAP @ 80%:

Run 200 Meters

5 Toes to Bar

30 Double Unders

     - 5 Rounds + 200

+

Rest 3 Minutes

+

10 Minute AMRAP @ 80%:

Row 250 Meters

5 Burpees

10 Box Jumps @ 24/20 inches

     - Don't remember. Definitely more than 5 rounds

+

Rest 3 Minutes

+

10 Minute AMRAP @ 80%:

Run 200 Meters

6 Chest to Bar Pull-Ups

10 Hang Power Cleans @ 135 lbs/85 lbs

     - 4 Rounds + Run, 6 CTB, 4 HPC

Sunday December 28, 2014

A. Kipping Swings, 10 reps, rest 1 minute, 5 reps x 3 sets, rest as needed.

B. On the Minute, Every Minute x 18 Minutes

Complete 1 Muscle Up!

C1. Plate Pike Handstand Push-Ups, 4-6 reps x 4 sets, rest as needed between sets.

C2.  Ring Pull-Ups, 4-6 reps x 4 sets, rest as needed between sets.

Saturday December 27, 2014

20 Minute AMRAP of the following:
Row 500 Meters
50 Wall Balls
40 Kettlebell Swings @ 55/35 lbs
30 Burpees
20 Toes to Bar
10 Overhead Squats @ 135 lbs/95 lbs
     - Got 1 Round + Row, WB, Swings and Burpees. Went unbroken on everything except TTB in round 1. Broke TTB into 7,7,65

Friday December 26, 2014

A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 24 Seconds, rest as needed.
     - Did these with a small kip. Got about 11 per round
2. Ring Pull-Ups x 4-6 reps, rest as needed.
3. Yoga Push-Ups, 10-12 reps, rest as needed.
B. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
     - 275#
+
Rest 12 Minutes
+
B. High Bar Back Squat 1 rep max in High Bar Back Squat with 2 second pause, work to heavy or max. No more than 3-4 working sets for this.
     - 305#C. Snatch Pull @ 115%, 3 reps x 3 sets, rest 1:30 between sets.
     - 225#
D.  On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 45 Double Unders
Even Minute: 3 Heavy Hang Power Cleans-Athlete Chooses
     - 205#
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 5 Muscle-Ups
Even Minute: 3 Heavy Deadlifts-Athlete Chooses
     - 315#

Wednesday, December 24, 2014

A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
     - 235#
+
Rest 12 minutes
+
B. Front Squat, work to heavy or max 3RM, no pauses in bottom.
     - 255#, New PR!!
C.  1 Squat Snatch, on the minute, every minute x 10 minutes @ 75%.
     - 145#
D. Clean Pulls @ 100%, 3 reps x 3 sets, rest 1 minute between sets.
     - 275#
+
PM Session:
Team Workout
Team of 3 complete
10 Minute AMRAP
3 Squat Clean @ 185#
6 Lateral Burpee

+

125 Power Snatch @ 115#
175CTB Pull Up
260 Wall Ball

Tuesday December 23, 2014

A. 3 Rounds for quality of movement:
1. Muscle-Ups, 3-5 reps or Clusters of 2.2.1.
     - Got 5 reps every set! Technique is coming along.
2. L-Sit AMRAP 20 seconds, you may come down during this time period.
3.  Practice Free Handstand Holds, 30 seconds on clock.
B.  2 Power Clean from mid-thigh position, on the minute, every minute x 12 minutes @ 70%-75%
C. Power Snatch(+1) + Snatch Balance(+1) x 3 sets @ 65%-70%, rest as needed between sets.
D1. Close Grip Bench Press @ 30x1, 3-5 reps x 4 sets, rest 2 minutes between sets.
Compare to December 9^th, 2014
     - 185#D2. Heavy DB Tripod Bent Over Row @ 31x1, 6 reps/each side x 4 sets, rest 2 minutes between sets.
     - 75#