Friday January 30, 2015

A. Front Squat, work to a 1 rep max with 3 second pause.
     - 265#. Didn't have much more in me!
B. Front Squat, 3 reps x 3 sets @ 75% of the above-no pause @ 20x1.
5% lighter from last week
     - 205#
C. Clean and Jerk, 73% x 1.1.1, 78% x 1.1, 83% x 1, 88% x 1, 73% x 1, 78% x 1.1, rest 1-2 minutes between sets.
     - 185, 195, 215, 225, 185, 195
+
D. 6 Sets of the following:
30 Second 90% Airdyne/Assault, rest 3 minutes and 30 seconds between sets.
     - Kept watts between 800-900

Thursday January 29, 2015

45 Minutes on the Clock:
3 Minute Airdyne @ 85%
Rest 1 Minute
30 Second Double Unders
Rest 1 Minute
3 Minute Row @ 85%
Rest 30 Seconds

     - Did 4 Muscle Ups after each round of Dubs. Missed the 4th rep on 2 of the rounds.

Wednesday January 28, 2015

A. Overhead Squat, work to a tough set of 7 for Oh Squat, 15 minute time limit. No more than 3-4 working sets.
     - 225#. Felt much better on these today.
B. Muscle Snatch, 75% x 3 reps x 3 sets, rest as needed between sets.
This weight is best of your best Muscle Snatch
     - 105#
C. Clean Pull, 105% x 5 reps x 5 sets, rest 1:30 between sets.
     - 275#. These felt HEAVY!
+
12 Minute AMRAP of the following:
12 Chest to Bar Pull-Ups
10 Overhead Squats @ 115 lbs/75 lbs
8 Lateral Burpees
     - 5 Rds + 12 reps. OHS's all unbroken. CTB's were the weak link. Technique really inconsistent.

Monday, January 26, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.

Compare to last week, and go off of feeling

     - Felt lousy today. Only worked up to 295

B. High Bar Back Squat, 2 reps x 3 sets @ 80% of the above 3RM, rest 2 minutes between sets.

This is 5% lighter from last week

C. Jerk off Blocks, 75% x 1 rep x 3 sets, 78% x 1 rep x 3 sets, 81% x 1 rep x 2 sets, rest as needed between sets.

     - Worked up to 225

+

D.  9 Minute AMRAP @ 85% effort:

9 Push Press @ 115 lbs/75 lbs

7 Toes to Bar

9 Box Jump Overs @ 24/20 inches

+

Rest 4 Minutes

+

9 Minute AMRAP @ 85% effort:

30 Walking Lunges(15/each side)

15 Kettlebell Swings @ 53/35 lbs

10 Burpees

+

Rest 4 Minutes

+

9 Minute AMRAP @ 85% effort:

5 Deadlifts @ 275 lbs/185 lbs

10 Ring Dips

15 Wall Balls @ 30/16 lbs

Sunday January 25, 2015

Teams of Two complete the following:

5 Rounds each of:

5 Handstand Push-Ups

10 Chest to Bar Pull-Ups

15 Power Cleans @ 135/95 lbs

20 Lateral Burpees

25 Wall Balls @ 30/14 lbs to ten foot target

Did only 3 rounds. This was horrible. Worst part was the burpees!

Friday January 23, 2015

Got back from a solid week of travel and body feels ravaged! Back messed up from too much sitting. Right knee stiff from too much driving. I knew this would be a rough day of training!!

A. 3 RM OHS
     - Wow! I was terrible at these today. Got only 2 reps of a weight I did for 7 reps 2 weeks ago! (205#)

B. 4 Rounds of 5 Minute AMRAP of

10 Box Jump
30 Double Unders
10 TTB

Monday January 19, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.

Compare to last week, and go off of feeling

     - 315

B. High Bar Back Squat, 2 reps x 3 sets @ 90% of the above 3RM, rest 2 minutes between sets.

This is 5% heavier from last week

     - 265#

C. Power Snatch(+1) + Squat Snatch(+2) x 2 sets @ 70%, x 73% x 2 sets, rest 1:30 between sets.

These are not touch n go reps, so rest 10-15 seconds between sets

D. Jerk off Blocks, 78% 1.1.1 x 3 sets, rest as needed between sets.

+

E.  Complete the following of:

5 Sets of the following:

Row 500 Meters @ moderate pace, rest 90 seconds between sets

Think 8-10 plus seconds off of best 500 meter row time trial

     - Rows between 1:35 and 1:38

+

Rest 3 Minutes

+

2 Rounds of the following:

50 Double Unders

10 Deadlifts @ 225 lbs/135 lbs

     - 1:37

+

Rest 3 Minutes

+

2 Rounds of the following:

12 Burpees Box Jumps @ 24/20 inches

8 Deadlifts @ 255 lbs/155 lbs

     - 2:30-something

+

Rest 3 Minutes

+

2 Rounds of the following:

50 Double Unders

6 Deadlifts @ 325-335 lbs/195-205 lbs 305

     - 2:05