Teams of 2 complete 12 rounds of...
250M Row
12 Hang Power Clean @ 135#
6 Front Squats
12 Bar Burpees
Took us about 29:00 and this was hell. Felt awful afterwards and could not feel my legs for about an hour
Sunday, November 22, 2015
Friday November 20, 2015
A. Snatch, 90%, 1 x 3 sets, rest as needed.
- Worked up to 185 but hit only 1 of 3 attempts
B. Clean and Jerk, 90%, 1 x 3 sets, rest as needed.
- 225
C. High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intense. 0 second pause in bottom for both reps.
- Worked up to 285 and stopped there. Just not feeling it today
D1. Romanian Deadlifts, 50% of best clean, 8-10 reps x 4 sets, rest 1 minute between sets,
D2. Strict Supinated Pull-Ups, AMRAP 25 Seconds x 4 sets, rest 2 minutes between sets.
- 12 - 15 reps each round
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E. 4 Rounds Not For Time, For Quality and Movement:
Run 400 Meters
20 Calorie Assault Bike Row
15 Toes to Bar 30# Ball Slams
5-4-3-2 of Rope Climbs after every round 70# KB Snatch each hand
Wednesday November 18, 2015
A. Power Clean, work to 90% of your best Power Clean for the Day, then do clusters of 1.1 @ 75% of todays work x 3 sets, rest as needed between sets.
B. Hang High Clean Pull, 70%, 3 reps x 4 sets, rest 1 minute between sets.
C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets.
D. Snatch Balance, 80% of best Snatch Balance, 3 reps x 3 sets, rest 1-2 minutes between sets.
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E. 5 Sets of the following:
6 Deadlifts @ 255
25 Air Squats
25 calorie assault
5 Strict Handstand Push-Ups (or 6)
Rest 2 Minutes between sets
- Did 6 HSPU unbroken every round!
- Did 6 HSPU unbroken every round!
Tuesday, November 17, 2015
Tuesday November 17, 2015
A. Snatch Cluster, 80% x 1 x 3 sets, rest as needed.
- 165#. A couple misses
B. Clean and Jerk, 80% x 1 x 3 sets, rest as needed.
- 225#
C1. Pendalay Barbell Bent Over Row, 6-8 reps x 4 sets, rest 1 minute.
- 135#
C2. Weighted Back Extensions, 10-12 reps x 4 sets, rest 1 minute.
- 45#
+
D. Complete the following of: These can be power snatches
Row 500 Meters
15 Snatches @ 115 lbs
7 Muscle-Ups
Row 500 Meters
10 Snatches @ 135 lbs
7 Muscle-Ups
Row 500 Meters
5 Snatches @ 155 lbs
7 Muscle-Ups
- 16:00. Did first round of snatches u/b. Second round at 5-2-1-1-1, third round all singles. Muscles ups were 4-3 the whole way through.
- 165#. A couple misses
B. Clean and Jerk, 80% x 1 x 3 sets, rest as needed.
- 225#
C1. Pendalay Barbell Bent Over Row, 6-8 reps x 4 sets, rest 1 minute.
- 135#
C2. Weighted Back Extensions, 10-12 reps x 4 sets, rest 1 minute.
- 45#
+
D. Complete the following of: These can be power snatches
Row 500 Meters
15 Snatches @ 115 lbs
7 Muscle-Ups
Row 500 Meters
10 Snatches @ 135 lbs
7 Muscle-Ups
Row 500 Meters
5 Snatches @ 155 lbs
7 Muscle-Ups
- 16:00. Did first round of snatches u/b. Second round at 5-2-1-1-1, third round all singles. Muscles ups were 4-3 the whole way through.
Monday November 16, 2016
A. Power Snatch, work to a heavy single for the day, then 75% of the heavy single for the day, 1.1 x 3 sets, rest as needed between sets.
- Worked up to 175. Then did 135# for clusters
B. Push Jerk, work to a heavy single for the day, then 75% of the heavy single for the day, 1.1 x 3 sets, rest as needed between sets.
- Worked up to 235 (missed @ 240). Then used 185 for clusters
C. Jerk Dip, 100% of Best Jerk, 3 reps x 3 sets, rest 1 minute between sets.
- 275#
D. High Bar Back Squat, 75% x 3 reps x 3 sets, rest 1-2 minutes between sets.
- 255#
+
E. Every Minute on the Minute x 16 Minutes of the following:
Minute 1: 16 Calorie Row
Minute 2: 12 Thrusters @ 115 lbs
Minute 3: 10-Bar Facing Burpees
Minute 4: Rest for the Minute
- Did well on this. Each round took about :30 consistently or just under
- Worked up to 175. Then did 135# for clusters
B. Push Jerk, work to a heavy single for the day, then 75% of the heavy single for the day, 1.1 x 3 sets, rest as needed between sets.
- Worked up to 235 (missed @ 240). Then used 185 for clusters
C. Jerk Dip, 100% of Best Jerk, 3 reps x 3 sets, rest 1 minute between sets.
- 275#
D. High Bar Back Squat, 75% x 3 reps x 3 sets, rest 1-2 minutes between sets.
- 255#
+
E. Every Minute on the Minute x 16 Minutes of the following:
Minute 1: 16 Calorie Row
Minute 2: 12 Thrusters @ 115 lbs
Minute 3: 10-Bar Facing Burpees
Minute 4: Rest for the Minute
- Did well on this. Each round took about :30 consistently or just under
Saturday November 14, 2015
5 Rounds for time of the following:
30/25 Cal Row
5-4-3-2-1 of:
Rope Climbs Every Round
30-20-15-10-5 of:
Overhead Squats @ 105/75 lbs
- 19:00. Did really well on this workout. Broke only once in OHS's and it was only because I forgot to pull my Knee Sleeve up and my right knee was killing!! I broke first set into 15/15. Everything after that was u/b. Did pretty well with Rope Climbs too but they did get tough towards the end and it was taking more than 2 pulls to get up.
30/25 Cal Row
5-4-3-2-1 of:
Rope Climbs Every Round
30-20-15-10-5 of:
Overhead Squats @ 105/75 lbs
- 19:00. Did really well on this workout. Broke only once in OHS's and it was only because I forgot to pull my Knee Sleeve up and my right knee was killing!! I broke first set into 15/15. Everything after that was u/b. Did pretty well with Rope Climbs too but they did get tough towards the end and it was taking more than 2 pulls to get up.
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