EV Training: June 2015

Thursday, June 25, 2015

05-13-15

A. Segmented Snatch DL. 2 sec pause above knee, 2 sec pause at mid/high thigh. 2 reps. rest as needed x 5. 125, 135, 145, 155, 165

B. TnG Squat Snatch 85#ish. 3 on the min for 10 min.

40 calorie row

60 unbroken wall balls

5 min rest

4:59, 5:24

EMOM x16
even: 2-4 HSPU 4 reps....16s, 12s, 10s, 10s, 12s, 10s, 13s, 11s
odd: 1-2 MU 1 rep

+
Butterfly practice
+
20 KBS 1.5 pood
20 pullups
4 min rest
x3
1:29, 2:05 (grip slipped), 2:52 (started to rip)

05-11-15

A. Box Jump 20". 15 for time. 60 sec rest. x4 did x6 27s, 26s, 24s, 23s, 2s, 22s

B. Split Jerk. Build to a max. 180 # PR

12 DL 155#

100m shuttle sprint

6 DL 155#

50m shuttle sprint

4 min rest

1:20, 1:18, 1:18

05-09-15

A. MU Practice. 15 singles
B. FSx3 / PJx2/ SJx1. 90s rest x6 115, 125, 130, 135, 140, 145
C1. Thruster 75#. 10 for time. 20s rest 23s, 18s, 20s
C2. Pullup. 15 for time. 2 min rest. 28s, 23s, 26s
x3

05-08-15

A1. Power Clean 135#. 3 reps. 10 sec rest.

A2. Ring Push Up. 10 reps. 10 sec rest.

A3. Deadlift 135#. 10 reps. 30 sec rest.

A4. Box Jump 20". 10 for time. 3 min rest. x4

B. Slamball. 100 for time.

05-06-15

with a 12 min Time Cap:
40 cal row
150 WB
*200m penalty run for every WB break
10:53. 2:24 row, then 58 WB run, 42 WB run, 50 WB

05-05-15

A. Muscle Up. 2 every 75 secs x 5

B. Push Jerk x 3 / Split Jerk x 1. 2 min rest. x5 125, 130, 135, 140, 145

EMOM x 6

5 Ring Push Ups

10 KBS 1.5 pood

approx 30s

EMOM x 6

10 Wall Ball 20#

5 CTB Pull Up

approx 32s

AMRAP Thrusters 65# in 2 min

37. 15, 5, 5, 4.........

05-04-15

A. Power Clean 150#+. 6 singles. 90 sec rest. 145x5, f@150

B1. Walking Deadlift. 10m for time. 30 sec rest. 38s, 40s, 40s, 36s

B2. Slamball. 12 for time. 10 sec rest. 24s, 24s, 22s, 21s

B3. Box Jump. 12 for time. 3 min rest. 26s, 25s, 23s, 24s

05-02-15

AM
9 min AMRAP:
30 DU
25 KBS 53#
20 Thrusters 65#
15 pullup
10 ring pushup

1 rd +91 reps. 4:13 at end of rd 1

PM
20 WB
20 cal row
200m run
40 WB
20 cal row
400m run
80 WB
20 cal row
800m run
18:25

05-01-15

AM
Speed Triplet 4-3-2-1 of PC/FS/S2O at 95/115/135/155 5 min TC
into 2 min to find 1RM of Complex

4:3?
160 PR. hit 162.5 after time cap

PM
Walking Deads
3:23?
@5:01 into 21-15-9 of Slam Ball 20#, BJ 20"
9:09 total

Thursday, June 4, 2015

04-29-15

For time:

2 Power Clean 135#

2 Front Squat 135#

2 Shoulder To Overhead 135#

2 min rest

x4
24s, 26s, 23s, 22s... all unb

airdyne 30 sec hard

airdyne 30 sec easy

x20
20 pedals per 10s

04-28-15

A. 75 HSPU for time. 21:25.... 45 at 11:50, 55 at 14:52, 65 at 18:33.. 8 failed reps. tried 3/2 pattern with 10s count between sets
+
300m Row
300m Run
300m Row
3:34, run took 1:16

04-27-15

A. Squat Snatch. 7 singles 92#-97#. 90 sec rest. 92, think wider feet at finish, stomp thru heels

B. OHS @ 33x1. 6-8. 2 min rest. x3 75, 80, 85 all 8 reps, focus upright body position

C1. Burpee Box Jump Overs 24". 12 reps. 60 sec rest. 1:17, 1:25, 1:14, 1:14, 1:20

C2. Double Unders. 30 unbroken. 60 sec rest. 18s, 18s, 18s, 18s, 18s

Fran
4:12, all thrusters unb, 21 pullups unb..... wasted 16s chalking hands on first round

04-25-15

15 RFT:

2 MU

2 C&J 135#
47:40. 2 failed MU, 1 failed CJ

04-24-15

A. Front Squat. 7 on the min for 7 min 115#. From floor

3 rounds

20 front rack walking lunge 95#

20 Burpees
10:52, 5:50 1/2 way thru

04-22-15

AM
10 min AMSAP of 3 UNB HPC 125
17 sets + 51 reps
+
60 HSPU for time
20:01, 12 failed reps, first 30 reps completed around 5:30ish

PM
5 DL 185
10 GHD
60s rest
X10
37s, 38s, 38s, 42s, 38s, 43s, 46s, 49s, 46s, 45s

04-21-15

A. No false grip MU practice. 7 reps as singles, set of 5 unb w/ JZ assist

B. Weighted Ring Dip. 2-3. 2 min rest. x5 15, 20, 25, 30, ?

75 CTB Pull Ups for time

*3 burpees at the top of each minute

9:31

04-20-15

A. Squat Snatch. 10 singles 90#. 90 sec rest.

B1. Wall Ball 20# to 10 feet. 15 reps. 10 sec rest.

B2. Thruster 65#. 12 reps. 20 sec rest.

B3. Thruster 110#. 5 reps. 3 min rest.
x5
1:48, 1:52, 2:55, 3:03, 3+

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

Power Snatch 75#

Burpee Box Jump 20"
13:24

04-18-15

30 Muscle Ups for time. 13:45, first 10 on 3:30, first 6 sets as doubles

Handstand Practice

04-17-15

A. Front Squat. 5, 4, 3, 2, 1. 2-3 min rests. 155, 165, 180, 185, 190 PR

B. Rear Foot Elevated Split Squat Jumps. 35#-40# per hand. 6-8 per leg. 90 sec rest between legs x 4 per leg. 35#

50m prowler push + 30#