Monday September 7, 2015

A. Power Snatch, 70% x 1.1.1 x 5 sets, rest as needed between sets.
     - 145
B. Good Mornings, 30% of best back squat, 5 reps x 3 sets, rest as needed between sets.
C. Split Jerk, 75% x 1.1.1 Cluster x 2 sets, 75% x 1.1 Cluster x 2 sets, rest as needed.
     - Worked up to 225
D. Clean Pull, 90% x 3 reps x 4 sets, rest as needed.
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E. Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 35 Second Hard Pace Airdyne/Assault- Men Above 400/350 + Women Above 300/250 Watts
Even Minute: 3 Touch n Go Power Snatches @ 140 lbs + 6 Lateral Burpees
     - Got through this OK

Sunday September 6, 2015

A. Snatch, 75% x 1 rep x 2 sets, 80% x 1 rep, 85% x 1 x 2 sets, 90% x 1 rep.
     - Worked up to 185#. Missed at 195 and 200
B. Clean and Jerk, 75% x 1 rep x 2 sets, 80% x 1 rep, 85% x 1 x 2 sets, 90% x 1 rep.
     - Worked up to 235
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C. Complete the following for time:
0:00-10:00 minute of:
15-12-9 of:
Hang Power Clean @ 135/95 lbs
Burpees
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10:00-20:00 minute of:
12-9-6 of:
Power Cleans @ 155/105 lbs
Lateral Burpees
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20:00-30:00 minute of:
9-6-3 of:
Squat Cleans @ 185/125 lbs
Burpee Pull-Ups

     - Did OK on first 2 sections of this. Wheels fell off on the last part. Just mentally broke down and wanted to just pack it in. I did finish but Squat Cleans were miserable.

Friday September 4, 2015

A. 2 Position Clean, 78%, 1 rep x 3 sets, 80% x 1 rep x 2 sets, rest as needed between sets.
B. Front Squat, 85% x 4 reps x 5 sets, rest as needed between sets.
     - Still struggling horribly on these. I think I only workled up to 230
C. Push Jerk @ 78% of 1RM, 1.1 x 3 sets, 80% x 1.1 x 2 sets, rest as needed between sets.
D1. Strict Handstand Push-Ups, 6-8 reps + Kipping Handstand Push-Ups, 4-6 reps x 4 sets, rest 1:30-2:00between sets.
     - Did 6 and 4 first round. Switched up to clusters on the strict after that


People can do clusters of 3.3 for strict handstand push-ups
D2. Barbell Good Mornings, 35% of best back squat, 6 reps x 3 sets, rest 1:30-2:00 between sets. 4 Second Lower Phase, 1 Second Hold @ Bottom.
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E. 4 Sets of the following:
12 Snatch Deadlifts @ 135 lbs/95 lbs
9 Overhead Squats @ 135/95 lbs
6 Hang Power Snatches @ 135/95 lbs
Rest 2 Minutes-2:30 between sets
Go Unbroken on Every Set
     - Did with 115 and went unbroken on all sets. Tried first set with 135 and failed on first Hang Power Snatch

Wednesday September 2, 2015

1. Broad Jumps x 10 reps, pause @ every jump for 1 second

2. Ball Slams, 10 reps

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B. 2 Position Snatch, 78% x 1 rep x 3 sets, 80% x 1 rep x 2 sets rest as needed.

     - 165#

Positions are High Hang + Ground

C. High Bar Back Squat, 4 reps x 5 sets @ 86%, rest as needed between sets.

     - Worked up to 265. Tried 275 and bailed after 1 rep. Absolutely pathetic

D1. Romanian Deadlifts @ 40% of best clean x 6 reps x 4sets, rest 1:30 between sets

D2. Chest to Bar Pull-Ups Unbroken and Fast, 8-10 reps x 4 sets, rest 1:30 between sets.

E. Complete the following of Rowing:

1000 Meters x 2 sets, rest 4-5 minutes between sets, aerobic pace

     - Rowed between 1:42 - 1:45 pace

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Rest 8-10 Minutes

500 Meters x 4 sets, rest 2-3 minutes between sets, aerobic pace 

     - Rowed at 1:40 or below pace. Last row @ 1:36

Tuesday September 1, 2015

A. Mid Thigh Clean Cluster, 75% x 1.1 x 4 sets, rest as needed.
You can take from blocks from mid thigh if you want
     - 195.
B. Muscle Snatch, 70% x 5 reps, 75% x 4 reps x 2 sets, 80% x 3 reps x 3 sets
     - 95, 105, 115

C. Push Press, 85% x 3 reps x 5 sets, rest as needed between sets.
     - 185#


D. Farmer’s Carry x 50 Meters, rest 15 seconds, 50 Meters x 4 sets, rest 1 minute between sets.
     - 2 x 88# KB

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E.  10-8-6-4-2 of the following:
Power Cleans @ 165-185-205-225-245 lbs
8-6-3-2-1 of the following:
Muscle-Ups
     - 11:21. Unbroken on first 10 cleans. Then 5/5, then singles the rest of the way. Missed ugly several times at 245. Muscle ups - 5/3, 3/3, 3,2,1

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F. Pull-Up Work:
Complete 20 L-Sit Pull-Ups, do one at a time with perfect form.

Monday August 31, 2015

A. Mid Thigh Snatch Cluster, Power or Squat, 70% x 1.1.1 x 4 sets, rest as needed.
You can use blocks as well for this from mid thigh position
     - 145#
B. Front Squat, 85% x 4 reps x 5 sets, rest as needed between sets.
     - Still feeling wayy off on these. Did 205 for 4, 225 for 4, 230 for 2(!!), 205 for 4 and 215 for 4

C. Split Jerk, 82% x 1.1.1 Cluster x 2 sets, 85% x 1.1 Cluster x 2 sets, rest as needed.
     - 225 and 235

D. Clean Pull, 100% x 3 reps x 4 sets, rest as needed.
     - 275#

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E. 6 Rounds of the following:
15 Cal Row
15 Burpees
15 Wall Balls @ 25/16 lbs to Ten Foot Target
     - 16:44. Unbroken on wall balls. Slow but steady through burpees and rowing


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F.  Complete 7 sets of the following:
Snatch(2 rep) + Overhead Squat(2 reps) @ 65% of Best Snatch, rest 30 seconds between sets.

     - Done with 135#

Exhausting session that took me almost 2 hours. Front Squat is shit right now but Snatch technique is feeling decent. Aerobic capacity also feeling pretty good. Think that the weight loss has cost me some strength.

Saturday August 29,2015

A. Snatch, 70% x 1.1.1, 75% x 1.1, 80% x 1, 70% x 1, 75% x 1, 80% x 1 x 3 sets

     185

B. Clean and Jerk, 70% x 1.1.1, 75% x 1.1, 80% x 1, 70% x 1, 75% x 1, 80% x 1 x 3 sets

225

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C. AMRAP 22 Minutes of the following:

5 Power Cleans @ 155 lbs

10 Toes to Bar

15 Box jumps Overs @ 24 inches

200 Meter Run

7+14