EV Training: 2015

Thursday, December 31, 2015

12-12-15

A. Power Snatch. Build to a max. 110

B. Push Jerk x 2 / Split Jerk x 1. 2 min rest. x4 145, 155, 165, 170

3 rounds for time:

20 Clean & Jerk 95#

20 Burpees

20 Box Jump 24"
18:10

12-11-15

"Jackie"
1000m row

50 Thruster 45# 30/10/10

30 Pull Ups 10s
8:02.. finished row at 3:53, thrusters at 6:45

"Nate"
20 min AMRAP

2 Muscle Ups

4 HSPU

8 KBS 1.5 pood
14 rds +6, all unb, 7rds @10 min, approx 1:30 per round

12-09-15

A. Squat Snatch. 10 singles 105+. Rest as needed. 105x8, 110x2, 115, 120, 125 (drop knee)

B. Squat Clean & Jerk. 20 for time 135#. 7:53

C. OH Walking Lunge. 20 unbroken steps. 2 min rest. x4 95#

Row 2k @ moderate pace

2 min rest

12-08-15

100 double unders - 2:15

50 ring dips - 3:28

50 kbs 1.5 pood

50 box jump over 20"

50 slam ball - 3:31

50 toes to bar - 3:29

50 burpees - 4:56

50 power snatch 55# - 4:25

50 calorie row - 4:07

100 double unders - 3:00

36:34

12-07-15

"Amanda"

9-7-5

Muscle Up

Squat Snatch 95#
12:55

B. HSPU Eccentrics. 30 as slowly as possible.

C. Band Assisted HSPU. AMRAP w/ purple bands. Rest as needed. x5 12, 8, 8, 4, 5

Row 1 min

Rest 30 secs

12-05-15

A. Squat Clean. Build to a tough TnG 2. 160#

B. Front Squat. 3, 2, 1. 175, 185, 200

21 - 15 - 9

FS 125#

BJ 24"

HSPU

13:36

12-4-15

20 min EMOM

odd- 5 TnG Power Snatch 85#

even- 2 Muscle Up
MU 8-12s.. doubles

300m row for time

-1 min rest-

1500m row for time

57.4s (1:35.6 avg); 5:44.6 (1:54.8 avg)

12-02-15

A. Squat Snatch Cluster. 1.1.1. 15 sec rest / 2 min rest. x5 100, 105, 105, 105, 110

5 Squat Clean 110#

3 Squat Clean 140#

1 Squat Clean 160#

Rest as needed

x3
1:42; 1:53; ?

"Fran"
3:20?? PR

12-01-15

A. Strict HSPU. 30 for time. 23:29 switched to 1 abmat after 9 reps

B1. Pike HS Hold on Box. 30 sec unbroken. 1 min rest.

B2. Slam Ball. 20 reps. 1 min rest.

B3. Kipping HSPU. 10 reps. 1 min rest. x5 30s, 30s, 26s, 26s, 35s

10 rounds

500m row

15 Burpees
32:59

11-30-15

AM
For time:

2-4-6-8-10-8-6-4-2

OHS 105#

1-2-3-4-5-4-3-2-1

Muscle Up
19:00, 5th round at 10:30, MUs as 1, 2, 2/1, 2/2, 2/2/1, 2/1/1, 2/1, 1/1, 1

20 min EMOM

odd- 12 GHD Sit Ups

even- 10 Box Jump AFAP 20" 12s, 11s, 11s, 11s, 11s, 10s, 13s, 11s, 15s, 13s

40 sec row sprint

20 sec rest

30 sec row sprint

15 sec rest

20 sec row row sprint

10 sec rest

11-28-15

A. Deadlift. 5, 5. Rest as needed. 225, 245

50 hang power snatch below knee 65#

50 burpees over bar

50 push press 15/15/10/10

100 calorie row - 6:19

50 push press 20/15/15

50 burpees over bar

50 hang power snatch below knee 65#

32:49

11-27-15

20 min EMOM

odd- 5 Thruster 95#

even- 2 Muscle Up

20 min EMOM

odd- 12 Wall Ball

even- 10 [Butterfly] Pull Up AFAP did regular PU

(try the butterfly... hopefully it's workin')

11-25-15

A. Clean Pull. 3x3. 2 min rests. 205, 225, 235

B1. TnG Power Snatch. 5 reps. 10 secs 85, 90, 95, 95

B2. HSPU. 15 reps. 3 min rest. x5

airdyne sprint 5 seconds @100%

airdyne 25 seconds @85%

airdyne 30 seconds easy

x20

AM
5 Squat Clean 105#
3 Squat Clean 135#
1 Squat Clean 155#
Rest as needed (5 min)
x4
58s, 1:24, 1:36, 1:57
+
5 rounds
6 OHS 95#
6 Burpee Box Jump 24"
5:50

PM
30 min Row for max meters
7261 m. musical technical difficulties, paused to change player.

11-23-15

AM
A. SS. 30 for time. 8:21

PM
A. 30 Burpee MU for time. 12:33. 2 sets of 3 MU afterwards

11-20-15

A. Strict Muscle Up Practice. 1 triple, 2 doubles, 3 singles, 1 L-hang

B. Hang Power Snatch 95-105#. 2 on the min for 5 min.95x2, 100x2, 105x1

CF 11.4

10 min AMRAP

60 Bar Facing Burpees

30 OHS 90#

10 Muscle Ups
96 reps

up to 60 mins skill work

DB Snatch 55-70#

HS Walk / Shoulder taps w/ feet on box

Butterfly Pull Up

Pistols

11-18-15

AM
A. Sqt C&J Cluster. 1. 1. 1. 30s rest / 2 min rest x5 145, 150, 155, 160, 165 clean only
B. HSS. 5x5. 2 min rest x5 85, 90, 95, 100x3, 100x4
C. Clean Pull 3x5. 215, 220, 225x3

PM
3RFT:
25 PCJ 65#
25 T2B
25 cal Row
18:40. PCJ 15/10, 10/10/5, 10/10/5. T2B 5s, 5s, 5/5/10/5, row 1:32, 1:27, 1:18

11-17-15

A. Split Jerk. 3 TnG triples on the min for 10 mins. Build.

B. Kipping Deficit HSPU 4" @ 41x1. 20 reps not for time.

C. CTB. 20 for time. 4 min rest. x4

Row 1k (5 secs faster)

30 GHD sit ups

30 burpee box jump overs 20"

rest 90 seconds

Row 1k (5 secs faster)

30 GHD sit ups

200 double unders

rest 90 seconds

11-16-15

A. Squat Snatch. 5 singles 110#. rest as needed.

B. Squat Snatch 95#. 30 for time

C. HS Walk Practice

5 rounds for time

30 wall balls

15 hang power snatch 65#
15:34 WBs unb, HPS in 5s

11-14-15

At 0:00-

5-4-3-2-1

Squat Clean 135#

Muscle Up
9:50

At 10:00-

5 rounds

15 Calorie Row

12 CTB Pull Up

9 Ring Dips
started at 11 min, 4 rds + 23, RD in 3s

At 25:00-

2 rounds

30 Kipping HSPU

20 Toes to Bar

10 Burpee Box Jump 24"
started at 26, took 14:42, T2B in 10s , whole thing 40:32

(rest if you're finished... move on to the next if you're not...)

11-13-15

A. 20 HPS. 95# 2:18 5s
B. 20 C&J. 125# 3:13 singles
C. 15 PS 75#. 90s rest. x6 54s, 1:03, 1:02, 1:00, 55s, 56s

+
"Karen"
150 WBs for time
5:50 75@ 2:35

11-11-15

A. SCx1 / HSCx2 / FSx3. x5. 125, 135, 145. SCx1/FSx5 @ 155, 160

B. OHS @33x1. 3 reps x3. 125, 135, 145x2

11-10-15

A. HPC . 5RM. 155#
+
6 DL
6PC
6 PJ
12 cal Row
-3 min rest-
x6

105# and build, BB complex to be unb
23:52 @105 1:13, 1:14, 1:25; @110 1:30, 1:46; @115 1:44

11-09-15

A. Squat Snatch. 110-120. 8 singles/ attempts. Rest as needed. 110x7, 1f, 105x1.

B. Back Squat 185. 30 for time. 7:50. 6, 3s.... 15 just under 4 min

C1. OHS 95# (from floor). 7 reps. 30 sec rest. 20s, 20s, 25s, 26s, 21s.

C2. Muscle Up. AMRAP in 1 min. 3 min rest. x5 3, 3, 2/1/1, 2, 1, 1.

PM
A. Strict HSPU. start every 90s. 1 every 45s x 2 reps. x7-10sets
B. HS Walk Practice. 10-14' avg

11-07-15

20 min AMRAP:

5 PC 100#

10 TTB

15 WB (9 ft.)

focus on speed off the floor for PC and making each rep of ttb and wb "quick" during every contraction.
all unb, T2B~15s, WBs~28s
9 rds+8 reps, 5 rds @ 10 min

11-06-15

AM
A. MU doubles. 10 min practice
B. strict HSPU. 1 every 30s x 30. (if you miss one, take a minute break and continue... if you miss two, move on)
C. Band assisted HSPU. 5 unb AFAP x6 blue to red ~15s
D1. single arm DB PP @31x2. 5-6 reps. 1 min btwn arms/ before C2. 35, 40, 50
D2. strict pullups. 10 reps AFAP. 1 min rest x3 5/3/2 34s, 5/3/2 35s, 5/3/2 30s

PM
A. Power Snatch. Work on getting comfortable with 95+. 120 # PR
+
"Grace"
30 C&J 95# for time
(speed off the floor for all of this... and speed everywhere really)
2:11. PR. 10 in 33s, 15 in 50s, 10/5/3/2/???1s

11-04-15

AM
A. HSS. Build to 2RM. 115x2, 120x1
B. SC&J. 10 singles. 145-165# "pretty". 145x4, 150x2, 155x4.
C. PJ. 5 reps OTM x 10 min. 125#. did not do

PM
5-50-5 unbroken DU ladder. 15 min TC, increase by 5s
11:31. failed 35 on way up and 45 on way down

11-03-15

A. Deadlift. Build to a tough 1. 280

B1. Weighted Pull Up. 5 reps. 30 sec rest. 15#

B2. Feet Elevated Ring Rows. 15 reps. 3 min rest. x4

C. Parallette HSPU Practice. Work doubles and triples from different depths. 45sx2+10+abmat

2k row for time
7:27.9 11s PR

11-02-15

A. Squat Snatch 105# - 115#. 10 singles. Rest as needed. 105x3, 110x2, 115x3, 105, 110, 115, 120x2

B. OHS. 2, 2, 2, 1, 1, 1. 2-3 min rests. 135, 140, 145, 150, 155, 160, 165 PR

C. Muscle Up Practice. no false grip

"Elizabeth"
21-15-9

Squat Clean 95

Ring Dips
8:43

Sunday, December 20, 2015

10-30-15

A. Strict HSPU. 30 for time.

B. Kipping HSPU. 70 for time.

3 rounds

15 KBS 1.5

45 Double Unders

3 rounds

200m Farmers Walk 1.5 pood per hand

15 ft. HS Walk

10-28-15

A. SSx1/HSSx2/OHSx3. build to 1RM of complex. 110#
B. Build to 1 RM SJ. 195# PR

C. FSx1/SJx1@90% of 1 B. x5. tried 175, no luck, could barely FS.... completed 5 reps at 155.

10-27-15

AM
A. 20 MU for time. 7:40. 4 doubles, 12 singles
B. CG Def DL. 5, 3, 1, 5, 3, 1. 3 min rest. 175, 205, 240, 205, 240, 260, 270.
C. Sn Grip RDL. 8-10. 2 min rest x4. 125, 145, 155, 155

PM
Build from last week??? 1000m Rows....3:58.0, 4:02.7, 4:07.6, 4:16.8

10-24-15

For Time:

1600m run

50 CTB

800m Run

50 pullups

400m run

50 T2B

1st mile around 8... CTB 10, 10, 5s.... 10s, pullups mostly 10s, T2B 10, 10, 5s, ...10s. Lost power on clock so not sure exact finish time but was hauling a**.

10-26-15

A. Thruster. Build to a tough 2. 140#

2 Squat Snatch 95#

2 OHS 95#

4 Deficit HSPU 2"

2 min rest

x5
36s, 30s, 32s, 34s, 31s all unb

4 Front Squat 135# (bar taken from floor)

8 HSPU

2 min rest

x5
38s, 32s, 44s, 45s, 46s. all unb, rep 8 save in 3rd round

10-23-15

A1. Deadlift 155. 10 reps AFAP. 30 sec rest.

A2. Deadlift 205. 7 reps AFAP. 30 sec rest.

A3. Deadlift 235. 4 reps AFAP. 4 min rest. x3

5 rounds

10 Burpees

10 Box Jumps 20"
5:03

2k row

50 pistols

30 hpc 135#
16:32 . row in 8:09.3 (2:02.3 avg), 4:03 for pistols, 4:20 for HPC done in sets of 5

10-22-15

170 SC&J PR.
175 SC PR

10-20-15

A. Muscle Up Practice. (just get a few good ones... if they're not happening today, move on)

B. Deficit Clean Grip Deadlift (2.25 inch). 6, 4, 2, 6, 4, 2. 3 min rests. (reset each rep) 155, 175, 205, 175, 205, 235

C1. Hang Power Snatch 75#. 10 reps (try unbroken). 2 min rest.

C2. Toes to Bar. 15 reps (try unbroken). 2 min rest. x4

Row 1k @2:04 ish pace

20 GHD sit ups

20 burpee box jump overs 20"

rest 90 seconds

Row 1k @2:04 ish pace

20 GHD sit ups

100 double unders

rest 90 seconds

x2

6:53 (2:01.2 avg), 7:10 (2:01.5 avg), 6:26 (2:02.7 avg), 6:50 (2:03.9 avg)

10-19-15

AM
Wodapalooza event 5
150x3, 155x2
760 lbs. 285th place

Wodapalooza Event 6
21 reps. 249th place.

PM
A. BS. 3x3. 3 min rest. not maximal. 165, 175, 185.
+
5 TnG SC 115-125#
7HSPU
-2 min rest-
x10
120#, 50s, 50s, 51s, 50s, 42s, 46s, 51s, 57s, 1:11, 1:41....1st 9 rds unb... 6/1 HSPU last set (slipped off wall)

10-16-15

30 min Row for Max Meters
7286m 2:03.5 avg pace

10-14-15

A. Strict Muscle Up. 15 not for time.

B. Kipping Muscle Up. 4 for time. 2 min rest. x5 58s, 2:37, 3f, 2:29, 1f.... stuck with just 3 sets

C. OHS 135#. 3 reps from floor. Rest 2 min. x5 3rd set only 1 rep, 4th set only 2 reps

D. Back Squat 160#. 3 AFAP on the min for 10 mins. 12-15s each set

A. Deadlift. 3x3. 3 min rest. 245, 265, 285x1

10 rounds

10 Deadlift 125#

10 Burpees
13:00

10-13-15

7 Rounds

5 HPC 135#

15 ft. HS Walk

35 Double Unders

50m Farmers Walk 62# per hand
56:45

PM
AD 30s mod / 30s easy x15
+
1,000m mod row
-2 min rest-
x3

4:02.8 (2:01.4), 4:00.7 (2:00.3), 3:58.1 (1:59.0)

10-12-15

7 min AMRAP

21-15-9

HSPU

CTB

95 reps

A. Front Squat. 5, 4, 3, 2, 1. 2 min rest. 155, 165, 175, 185, 195. PR

5 TnG Squat Clean 115-125#

5 Burpee Box Jump 20" AFAP

2 min rest

x10
44s, 45s, 45s, 48s, 50s, 51s, 51s, 48s, 59s, 56s

Tuesday, December 15, 2015

10-10-15

WZA WOD 4:

30 Cal Row

30 Wall Balls (10ft)

30 Toes to Bar

30 Deadlifts (135)

30 Burpee Box Jump Over 20"

30 Deadlifts (135)

30 Toes to Bar

30 Wall Balls (10ft)

30 Cal Row

16:52 94th place. 1:33 1st 30 cal row, finished 1st set of DL around 6:30, done with BBJ sub 10, T2B in sets of 10, 5... 1st round.. all 5s second round , DLs in sets of 15s, WBs unb, 2nd row 1:37.

10-08-15

A. OH WL. 20 continuous steps. x3 105, 105x18, 95

+
10 thrusters 65# AFAP
5 BBJ 20" AFAP
25 DUs
-2 min rest-
x10

59s, 1:04, 1:06, 1:07, 1:02, 1:04, 1:10 BJ miss, 1:09, 1:09, 1:06

+
10 FG l-hang MU from Low rings

10-07-15

A. Push Press @ 42x4. 2-3 reps. 2 min rest. x5 115, 125, 130, 135, 140

B. Hang Power Clean 135#. 5 AFAP on the min for 6 mins. 21s, 16s, 17s, 16s, 14s, 14s

10 Deadlift 185#

10 HSPU

10 CTB Pull Up

3 min rest

x5

1:25 10 unb HSPU, 1:35 8/2 HSPU, 1:51 6/2/2 HSPU, 1:59 5/3/2 HSPU, 2:00 5/3/2

10-06-15

Skill practice / Rest Day

10' HS Walk unb

10-05-15

WOD 1: 105 #. 10 reps OHS tiebreaker 403rd place

WOD 2: 6 rds + 5 reps.. 287 reps. 234th place (thruster weight 55, 65, 75, 85, 95, 105, 115....)

10-04-15

Coaching under load - CFL2 evaluation

Max BB complex involving 3 position snatch - 110#

10-03-15

9 min AMRAP:
3 PC 135/95
3 HSC
3 Thruster
9 box jump overs 24/20

*all of BB complex must be unbroken

7 rds + 5

Thursday, November 5, 2015

09-30-15

A. Squat Clean 135#. 30 for time. 6:37 6, 5, 4, 3, 4, 5, 3 (breakdown per minute), all singles

B. BB Walking Lunge. 20 continuous steps 95#. 2 min rest. x4 front rack

C. Pistol. 12 AFAP on the min for 5 mins.
21s, 23s, 34s, 1 min rest.. left knee started to give out, 41s, 45s

D1. Sumo Deadlift @ 1010 (95#). 15 reps. 1 min rest

D2. Feet in Low Ring Hamstring Curl. 10 reps. 2 min rest. x3

30 Muscle Ups for time
14:19 all singles... boo

09-29-15

A1. HS Walk Practice 5 mins. 1 min rest.

A2. Seated Farmers Hold (62-70 / hand) (shoulders down & back, head to ceiling). 1 min unbroken. 1 min rest.

A3. Planche Lean 30 sec hold. 30 sec rest.

A4. Bridge / Wheel Pose. AMSAP in 1 min. 2 min rest. x5

B. Jerk Grip OH Carry 125-135#. 25m unbroken. Rest as needed. x6 125, 135x2, 140x3

09-28-15

A. Power Clean x 1 / Push Jerk x 2 / Front Squat x3 / Thruster x 2 / Split Jerk x1. 3 min rest. x4
125, 125, 130, 135.. combo out of order on last set.

B. OHS @ 25x1. 5 reps (all 125#). 3 min rest. x5 2nd set only 3 reps

C. Deadlift 205#. 10 AFAP. 3 min rest. x5 17s, 19s, 19s, 19s, 20s

A1. Archer Pull Up. 4 per Arm Alternating. 1 min rest.

A2. Single Arm Z Arnold Press. 6-8 reps. 1 min between arms. x5 20# x 3, 25#x2

B. Toes to Bar. 30 for time. 3 min rest. x3 1:14 15/9/6, 1:35 15/7/2/4/2, 1:35 15/6/3/3/3

15 min easy row
3206m

09-26-15

A. Squat Snatch. Build to a max. 120 PR

15.3... MU/WB/DU
318 reps, rd 1: MU singles 2 min, WBs 10s, DUs 50/50.. 6 min ish; rd 2: DUs 50/35/15 7 min ish

09-25-15

A. Split Jerk. Build to a max. 190 PR

8 rounds for time

1 Legless Rope Climb

4 Push Jerk 125#
13:34. PJ unb and TnG

C. KB Windmills. 5 per side. 1 min between sides. x4 per side.

15.4... HSPU/PC workout
76 reps. PC were beautiful

09-23-15

A. Squat snatch. One attempt every 30 secs for 10 mins. 95-100#. 95x14, 100x6

3 rounds

30 wall balls

30 box jumps 20"
8:24.. all WBs unb

09-22-15

A. Strict HSPU. 7 doubles. did 10 doubles approx 75s rest
B. HS Walk Practice. 15-20 min
+
20 min AMRAP:
5 HSPU
5 HPC&J 95#
5 burpees
5 T2B
10rds +5 all unb

09-21-15

A. Muscle Up. 2 on the minute for 10 minutes.

B. Hang Squat Snatch. 5x5. 2 min rests.

C. Snatch Deadlift 145-165# @3030. 5 reps. 2 min rest. x6

20 Thruster 125#

20 OHS 95#

all OHS unb

09-19-15

A. Squat Snatch Cluster (TnG). 2.2.2. 20 sec / 2 min rest. x5 95, 95, 100, 100, 105

B. OHS. 6x6. Rest as needed. 115, 120, 125, 130, 132, 135

"Diane"
6:52 HSPU 16/5 1st set, all DL unb, finished 21s at 2:30 (39s DL), 15s at 5:30ish

09-18-15

A. Push Press. 2, 2, 2, 1, 1, 1. 2 min rest. 135, 145, 152, 162, 165

B. Muscle Up. 1 every 40 secs x 16. 1 double for set 16

C. Legless Rope Climb. 4 for time. 4 min rest. x3 2:40, 6:22, 3:27

D. KB Windmills. 5 per side. 1 min between sides. x4 per side.

"Fran"
3:26

09-16-15

A. Squat Snatch From Blocks. 15 singles 110+. Rest as needed. 7 at 110#, 7 at 105#. Left shoulder tight and had difficulty settling in overhead.

B. OH Walking Lunge. 12 steps. 2 min rest. x5 105#. Very difficult to step thru on lunge

6 sets

6 Hang Power Snatch 85#+

12 Calorie Row AFAP

3 min rest
1:24 4/2, 1:35 3/3, 1:28 4/2, 1:32 3/3, 1:12 3/3, 1:05 6 unb

09-15-15

A. Strict HSPU. 25 reps not for time. 1, 2x4, 1x13

B. HS Walk Practice.

C. Deadlift 205#. 20 for time. 5 min rest. x3 60s 10/5/5, 1:21 10/5/5, 1:30 10/3/3/4

20 min AMRAP

10 Burpees

5 HSPU

13 rds +3 reps all HSPU unb

09-14-15

A. Muscle Up. 1 every 50 secs x 12. perfect reps. 1 double after

B. Squat Snatch w/ 2 sec pause above knee. 2 on the min for 10 mins. 85-100#. 5 sets @90, 5 sets at 95, 1 failed rep at min 7

C. Snatch Deadlift 135-155# @ 3030. 5 reps. 2 min rest. x6. (keep good snatch pulling mechanics and not just a wide grip DL)135x3, 145x3

D. Behind the neck Split Jerk. Build to a max. 170

A. Squat Clean. 6 singles. 145-155#. 145x1, 150x2, 160, 165, 170, 172 PR

6 sets

3 Thruster 125#

9 CTB Pull Up

12 Burpees AFAP
all unb, 1:15, 1:18, ....

09-12-15

A. Squat Snatch. Build to a max. 115 hang, 110 from floor

B1. FS. 2 reps. 2 min rest. 165, 185, 180

B2. BS. 2 reps. 2 min rest. 180, 200, 200

C. OHS @ 3333. 4-5 reps. 3 min rest. x4 115, 120, 125, 130, 135... rep 4 really really tough

5-4-3-2-1

DL 205#

HSPU 4"

5 min rest

4:50, 7:10

Tuesday, November 3, 2015

09-11-15

A. Push Press. 3, 2, 1, 3, 2, 1. 2 min rest. 135, 145, 155, 140, 150, 160

B. Muscle Up. 1 on the min for 12 mins. perfect reps

C. Legless Rope Climb. 3 for time. 3 min rest. x3 1:51, 1:51, 1:48

D. KB Windmills. 5 per side. 1 min between sides. x3 per side. 35#

3 rounds for time

100 Double Unders

30 Toes to Bar

15 Burpees

18:49, rd 1 82 DUs unb

09-09-15

A. Squat Clean Cluster from Blocks. 2.2.2. 20 sec rest / 2 min rest. x5 125, 135, 145, 150 (failed rep 2 of 2nd cluster, 150

B. Squat Snatch Cluster from Blocks. 1.1.1. 20 sec rest / 2 min rest. x5 105, 110, 115, 120, 125

A. Archer Pull Ups. 20 reps per side not for time.

4 rounds for time

1000m row

15 HSPU
25:55... 3:54.4, 4:03.9, 4:13.0, 4:13.1... HSPU 15, 13/2, 7/5/3..?

09-08-15

A. HS Walk Practice.

10 TnG DL 185# AFAP

50m Sled Sprint (+40#) AFAP

3 min rest

(take 10 mins between 3 and 4 and do 3 rounds)

20 pistols

20 box jumps 20")

09-07-15

A. Strict HSPU Practice. 20 reps, 2 doubles, 18 singles

B. Muscle up practice. 10 singles

C. Defict HSPU 3-4". 10 doubles not for time. to 4", 14 doubles, 1 triple, 1 single

10-8-6-4-2

Squat Snatch 85#

2-2-2-2-2

Rope Climb
9:22 TnG multiples for SS

A. Hang squat clean; 3 reps on the min for 10 min 130#

6 sets:

4 PC 125#

8 CTB

12 Burpees AFAP

2 min rest
1:35, 1:29, 1:28, 1:35, 1:40

C1. Single leg good mornings; 10-12x5; rest 1 min (maintain knees

touching through the entire range of motion and don't allow any lumbar

rounding) 35#

C2. barbell hip thrusts; 12-15x5; rest 2 min 105#

09-05-15

A. Squat Snatch 100-110#. 12 reps not for time. 100x2, 95x10

B1. FS. 3 reps. 2 min rest. 145, 160, 175

B2. BS. 3 reps. 2 min rest. 155, 175, 190
x3

C. OHS @ 3333. 5-6 reps. 3 min rest. x3 (try 110+) 110, 115, 120

30-20-10

DL 155

GHD sit up

Cal Row
11:03 unb

09-04-15

AM
A. Push press; 5, 4, 3, 2, 1; rest 2 min

120, 135, 145, 150, 155 PR

B. Wide grip eccentric only pull ups @51a1; 2-3 x5; rest 2 min

5, 10, 15, 20, 25

C1. Decline bench press; 8-10x5; rest 2 min 115#

C2. Legless rope climbs; 2 reps to 12' AFAP x5; rest 2 min

D. Hollow body holds; 30 seconds x6; rest 2 min

PM
2 MU
12 TTB
12 Burpes
6 deficit 2" HSPU kipping
-rest 3 min-
x5
2:15 JZ assist MU, 3:04, 4:06, 4:24 JZ assist MU, 3:56

09-02-15

45 min AMRAP:
25 cal Row
50m OH carry 125#
30s Hollow Hold
50m 1 arm FW
35 Double Unders

4 rds + OH carry

08-31-15

A. Muscle Up Practice. 1s and 2s... whatever you have today. , 10 sets, 2 doubles, 8 singles

B1. Deficit HSPU 2" Deficit. 5 reps. 20 sec rest.

B2. Band Assisted HSPU. 10 reps. 2-4 min rest. x4

C. CTB. 12 sets of 5 for time. 6:15

PM (with JZ)

A. Hang squat clean; 3 reps on the min for 10 min 125#.

B. 10 power snatch 65#

15 burpees

rest 3 min bw sets

C1. Single leg good mornings; 10-12x4; rest 1 min (maintain knees

touching through the entire range of motion and don't allow any lumbar

rounding) 15#

C2. barbell hip thrusts; 12-15x4; rest 2 min. 85#

15 min easy run/walk cool down

08-29-15

A. TnG Split Jerk. 5 doubles. 2 min rest. 135, 140, 145, 155, 165

20 min AMRAP

10 Push Jerk 125#

10 Box Jump 24"

10 GHD Sit Up

10 Back Extension

20 Double Unders

5 rds + 7 reps. 3 rounds complete at 10 min. PJ 10, 10, 10, 6/4, 5/1/4, 3/3/1

08-28-15

A. Squat Snatch 100-110#. 10 reps not for time. 100x4, 102x4, 105x1

B1. OHS. 5 reps. 2 min rest. 105, 115, 125

B2. FS. 5 reps. 2 min rest. 135, 150, 165

B3. BS. 5 reps. 2 min rest. 145, 165, 180
x3

15 min easy row
3270m

08-26-15

Up to 90 min:
15 MU
150' FR carry 265#
250m OH carry 125#
500m Heavy sled drag
5 min hollow body

did 265 for 4x15' then 245 for 6x15'

Sunday, September 13, 2015

08-25-15

A. Deadlift. Build to a tough 2. 235... huh???

B1. Deadlift TnG 215#. 5 reps. 10 sec rest. did DL at 175#

B2. Power Clean TnG 125#. 5 reps. 20 sec rest.

B3. Power Snatch TnG 85#. 5 reps. 3 min rest.

1:17, 1:23, 1:20, 1:17, 1:25

8 rounds

200m run

8 DB Snatch 55#

4 Kipping HSPU

21:52.. approx 2:30 per round first 4 rds

08-24-15

A. Seated Strict Press. 5x5. 2 min rest. 65, 70, 75, 77, 80

B. Bench Press with Chains. 15 sets of 3. 60 sec rest. +15#

C1. Weighted Pull Up (+10#). 6 reps. 30 sec rest.

C2. Band Assisted HSPU. 8 reps. 2 min rest. purple to red bands

10-8-6-4-2

Unbroken Hang Squat Clean 115#

Unbroken Toes to Bar

*100ft bear crawl after every round

9:10

08-22-15

A. Muscle Up Practice. 1 double, 5 singles. no FG. beautiful

B. TnG Split Jerk. 7 Triples. 90 sec rest. 115, 120, 125, 130, 135, 140, 145

15 Deadlift 155#

10 Push Jerk 125#

5 HSPU 2" Deficit

3 min rest

4:38, 3:19, 4:01, 4:16, 4:45

08-21-15

A. Squat Snatch 95#. 20 reps not for time. also did reps at 100, 105, 107

B. Hang Power Clean 95#. 15 AFAP. 2 min rest. x4 24s, 24s, 24s, 27s

4 rounds

25 Calorie Row

25 Wall Ball 12 ft.

18:06

08-19-15

16 min EMOM

min1- 1-2 MU

min2- 6 Box Jump 30"

3s for MU w/ JZ assist

16 min EMOM

min1- 8 CTB

min2- 12 Box Jump 24"

16 min EMOM

min1- 12 Pull Ups

min2- 6 Burpee Box Jump 20"

subbed GHD for pullups since hands ripped

08-18-15

A. Power Clean. 15 singles in 3 waves. Rest 60-90 secs between each.

125, 130, 135, 140, 145 / 135, 140, 145, 150, f, 155 / 145, 150, 152, 155, 157f

3 TnG Clean Pull 185#

20 sec row sprint

3 min rest

195#, felt heavy... lowest 500m/avg 1:31, 1:28, 1:31, 1:29, 1:30, 1:29, 1:32, 1:31

4 rounds

400m run

50 double unders

10:19... 2:45/5:05/7:55/10:19. 29/19 1st rd DUs, unb sets 2-4

08-17-15

A. Kipping 4-5" Deficit HSPU. 3 pauses like last week. 22 reps.

12, 1f, 2, 1f, 2f then switched to no pause

B. Incline Bench Press with Chains. 12 sets of 3. 60 sec rest between. (+5-10# more than last week.)

C1. Strict Pull Up. 8 reps. 30 sec rest. 4s

C2. Band Assisted HSPU. 6 reps. 2 min rest. blue to purple

A. Thruster. Tough double. 150x2 PR

21 - 15 - 9

Thruster 115

No Push Up Bar Facing Burpee

11:03

20 min loco

15 min easy jog

08-15-15

800m run
10 unb Thrusters 95#
15 pullups
4-5 min rest / AD
x4
5:09, 5:34, 5:38, 5:19, all thrusters and pullups unb

08-14-15

A. Squat Clean. Build to a max.

3 rounds for time

10 Power Clean 135#

10 OHS 95#

30 Wall Ball 12 ft.

not completed, wasn't feeling well

08-12-15

A. Kipping HSPU 3". 20 for time. 6:13

"Nate"

20 min AMRAP:

2 muscle up

4 hspu

8 kbs 53#

5 rds + 3, HSPU unb, 3 rds at 5 min

Cover Image

Thursday, December 31, 2015

Sunday, December 20, 2015

Tuesday, December 15, 2015

Thursday, November 5, 2015

Tuesday, November 3, 2015

Sunday, September 13, 2015