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Thursday, July 23, 2015

06-30-15

A. Squat Snatch. Build to a max. 107# PR
B. Thruster 65#. 15 reps AFAP. 60 sec rest. x5 30s, 29s, 29s, 29s, 30s
C1. Pistols. 14 alternating reps. 1 min rest.
C2. Deadlift 195#. 10 reps. 1 min rest
C3. Rear Foot Elevated Split Squat Jumps. 7 per leg. 1 min between legs. 65# BB
x5

06-29-15

AM
A. Kipping HSPU deficit. 8 for time. 90 sec rest. x5 1:53; 4:50; 3:57; 5:16; 5:00
B1. Strict Press. 3, 3, 2, 2, 1, 1. 2 min rest.  75, 85, 87.5, 90, 92, 87.   92# PR
B2. Weghted eccentric only pull up @ 41A1. 2-3. 2 min rest. 30, 37.5, 47.5, 55, 60, 65
x6
C. Strict Press 65#. AMRAP in 10 min. 60 reps

PM
15 min AMRAP:
15 KBS 1.5 pood
15 Burpees
7 rds +19

06-27-15

A.  Power Clean. Build to a tough 3.  145 for 3, 150 for 2
B. Squat Snatch. 6 tough doubles. rest as needed. 90, 95, 97, 97, 100, 102x1, 100
+
50-35-20
Row Calorie 3:06, 2:20, 1:15
Wall Ball all unb
Double Under
16:13

06-26-15

A. Split Jerk. Build to a max. 175#
B. MU Practice. 12-20 reps. 12 reps
+
20 min AMRAP
2 Deficit HSPU 1-2"
4 Front Squat 135# (from floor)
6 CTB Pull Up
all HSPU unb, all CTB unb. 9 rounds total.  approx 2 min per rd, first 5 rds

06-24-15

AM
A. Legless RC. 7 for time 5:36 top of 45s pace, extra rest after 4 reps
B1. Wtd RD eccentric @33A1. 2-3 reps. 2 min rest 20, 25, 30, 35, 37, 40
B2. Pendlay Row. 3-4 reps. 2 min rest 115, 120, 120, 125, 125, 130
x6
C. Burpees. 15 AFAP. 60s rest x5 36s, 34s, 36s, 34s, 34s

PM
1000m row @ 2:00 pace
30s rest
x3 
avgs 2:00.4; 2:00.2; 1:59.0

06-23-15

A. Hang Squat Snatch. Build to a 4 rm. 95#
B. Front Squat. 4 on the min for 10 min 135# (from floor).  2 sets then 115 from rack.... Top of back very tight... Squats felt heavy 
C1. Deadlift 135#. 15 unbroken fast. 1 min rest
C2. DB/KB Rear Foot Elevated Split Squat Jump. 7 reps. 1 min between legs. 25# each arm
x4

06-22-15

AM
A. Kipping HSPU deficit. 8 for time. 90 sec rest. x5 1:24, 1:30, 2:16, 2:15, 4:18
B1. Push Jerk x 2 / Split Jerk x 1. 2 min rest. 105, 115, 125, 135, 140
B2. Weghted eccentric only pull up @ 41A1. 2-3. 2 min rest. 15, 25, 35, 45, 55
x5

PM
12 - 8 - 4
Power Clean 95#
CTB pull up
Rest 6 min
x3
2:52, 3:45, too long... bad grip tried someone's hand grips and totally didnt work, couldnt pull

06-20-15

A. Squat Snatch. 7 reps. 100#. rest as needed. 100x4, 97x3, 100x1. 3 failed reps
B. Power Clean Cluster TnG. 5.5.5. 1 min rest / 2 min rest. x4 95, 105, 115, 120
C. Push Press @ 41x1. 2-3. 2 min rest. x6 105, 115, 120, 125, 130, 135x4
+
30 calorie row 1:43
30 power snatch 55#  1:43 15/15 MS
30 calorie row 1:51
5:25

felt a little better than yesterday, but still not 100%

06-19-15

A. Split Jerk. Build to a max.
B. MU Practice. 12-20 reps
+
20 min AMRAP
2 Deficit HSPU 1-2"
4 Front Squat 135# (from floor)
6 CTB Pull Up

didn't feel well, really hot, not sweating....  started to warm up to split jerk max, but difficulty putting 135 above head..  stopped training

06-17-15

A. Legless Rope Climb. 6 for time. 4:52
B1. Weighted Ring Dip Eccentrics @ 33A1. 3-4. 2 min rest. 5, 10, 15, 20, 25, 30
B2. Pendlay Row. 4-6. 2 min rest. 105, 115, 125, 130, 130, 130
x6
C. Power Clean 135#. 20 for time. 4:03....  1st 10 in 1:15, 3 failed reps

06-16-15

A. Squat Snatch x 1 / Hang Squat Snatch x 1. 2 min rest. x7 85, 90, 95x1, 90, 90, 92, 95
B. Back Squat. 5 rep max. 185x5, 190x2 PR
+
20 min EMOM
ODD-10 Wall Ball 20" AFAP
EVEN- 5 Burpee Box Jump 24" AFAP

06-15-15

AM
A. Kipping HSPU. 30 for time. 1-2" deficit. at 2" deficit 13:51...... 15 reps @ 6:28, 3 failed reps
B1. Push Jerk. 5, 5, 5, 3, 3, 3. 1 min rest. 110, 120, 130, 135, 135, 135
B2. Weighted Lean Away Pull Ups. 2-3. 2 min rest.   7.5 x3, 10x2, 12.5
x6
C. Deadlift. 3, 2, 1. 3 min rest. 265, 295, 310 PR

PM
12 - 9 - 6
power clean and jerk 75#
TTB
rest 8 min
3:12; 3:46

Wednesday, July 8, 2015

06-13-15

A. Squat Snatch. 10 reps 95#... drop to 90 or 85 if not getting under nicely. @95#
B. Power Clean Cluster. 3.3.3. 30 sec rest / 3 min rest. x5 115, 120, 125, 125, 130
C. Push Press @ 41x1. 3-4. 2 min rest. x5 105, 115, 120, 125, 125
+
20 Burpees
400m row
20 burpees
3:33  1:27 for row at 1:47.8 avg pace

06-12-15

A. HSPU practice.
B. MU Practice.
+
6 RFT:
10 CTB pullups
15 PP 95/65
30 DUs
12:52

06-10-15

A. Squat Clean. 7 singles 140#+. rest as needed. 140, 142x2, 145, 147, 150, 152, 157, 160 PR "easy"
B. 1 1/4 Front Squat. 6-8. 2-3 min rest. x5 115, 120, 125, 125, 125
C. Clean Pull. 3, 3, 2, 2, 1, 1. 2 min rests. 145, 155, 165, 175, 185, 195
D. OHS 95#. 30 for time. (from floor) 3:29 18 unb, 7, 5

06-09-15

A. Hang Power Snatch. 3, 3, 3, 2, 2, 2. 2 min rest.  
Fast underneath and more hips than feet...  if you're jumping wide and not getting your head through, just work technique with moderate weights .... and no feet with fast powerful hips/butt
get head in front of the bar
get butt back
pull elbows high and press fast
85, 90, 95, 100, 105, 110x1.  head thru but weight fwd at 110
+
10 rounds
5 toes to bar
5 ring dips
5 hang power clean 95#-ish
5 box jump 28"

14:16 all T2B unb, all HPC unb, slipped rd 9 on RD

06-08-15

A. Strict HSPU. 10+ reps to one abmat or less. 4 to 10s on side, 6 to 1 abmat
B1. Push Jerk. 5 reps 1 min rest 105, 115, 125, 135, 140x1, 135x4
B2. Weighted Lean Away Pull Ups. 3-4. 2 min rest. 5# on rings
x5
C. Deadlift. 3x3. 3 min rest. 215, 265, 295x2
+
10-8-6-4-2
Deadlift 185
Burpees over bar
3:20, 1:30ish at end of 8s

06-05-15

A. MU 1 every 40s x15
B. Kipping HSPU @41x1. AMRAP. 2 min rest x5 8, 6, 4, 4, 3
C1. Wtd Ring Dip. 4-5 reps 2 min rest 10, 15, 20, 25, 25
C2. Bent Over Rows. 5-6 reps. 2 min rest 95, 115, 120, 125, 130
x 5

06-03-15

A. Squat Clean. tough 1. 150#
B. Squat Clean @85-90%. 7 singles. 135#
C. 1 1/4 FS. 10 reps. 3 min rest x4 110, 115, 125, 130
D. Clean Pull. 5, 5, 3, 3. 2 min rest. all 100%+ clean max 155, 160, 165, 170

05-30-15 thru 05-31-15

Salt Games Competition

100 unb WBs, 2nd place finish event #1, 1st place finish event #4, 3rd place podium finish

05-27-15

A. Power Clean / FS / Jerk. 5ish "reps" 125-135+-ish... rest as needed between 125, 130, 135x2, 140
+
Any skill work or "polishing" you want for confidence... nothing "fatiguing" and no "failures"
+
airdyne 30 @ 85%
airdyne 30 @ 50%
x20

05-26-15

A. Thrusters 75#. 20 for time. 45 sec rest. x2 40s, 48s
B. Pull ups. 15 for time. 2 min rest. x3 29s, 28s, 27s
+
40 calorie row
50 unbroken wall balls
200m run
30 unbroken wall balls
60 double unders
7:51

05-25-15

A. Deadlift Cluster 155#. 5.5.5. 10 sec rest with bar at top / 2 min rest. x3
B1. Slam Ball. 12 as fast as possible. 10 sec rest. 20s, 25s, 20s
B2. Box Jump 20". 12 as fast as possible. 60 sec rest. 20s, 30s, 20s
x3
+
75m shuttle sprint
90 sec rest
x3
30s, 31s, 31s
+
10 min easy row
1900m

05-23-15

A. Thruster 65#. 15 reps as fast as possible. 45 secs rest. x3 30s, 30s, 29s
B. Pull Up. 5 sets of 10 unbroken for time. 2:25, 1:13 for first 3sets
+
30 double unders
25 kbs unbroken 1.5
10 ring push up
2-3 min rest
x3
1:43, 2:06, 1:43....  might have done 30 KBS in 2nd set

05-22-15

A. PC x 2 / FS x 2 / Jerk x 2. 90 sec rest. x5.   125, 135, 140, 145, 150x1, 140
+
60m shuttle run
10m walking DL 165
60m shuttle run
3 min rest
x3
1:00, 1:02, 1:13
+
12 slam ball
12 box jump
60 sec rest
x4
38s, 43s, 43s, 48s

05-20-15

4 Rounds:
20 Burpees
30 DU
40 unb WBs

20:46  DUs 27/3, 30, 30, 18/12; 3:10, 4:13, 6:48, 6:35

05-19-15

EMOM x 20
odd- 1-2 mu
even- 2-4 hspu
HSPU 4 reps , @ 6 min then 3/1, @ 16 min hard, @18 min 3/1, MU 2 singles x 3 rds, then 1s
+
EMOM x 20
odd- 8-10 ring push up afap
even- 10 slam ball afap

05-18-15

AM
Salt Games Wod 1
27s / 1:28 / ? / 3:38  150# 155#f
+
Randy
5:40 all muscle snatch except reps 15-35.  1st 25 in 1:38, 3rd 25 in 1:40

PM
10 min amrap
10 box jump 20"
10 pull up
10 thruster 65#
30 double under
4 rounds +1