08-25-15

AM

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. 

x5

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

PM

8 rounds

200m run

8 DB Snatch 55#

4 Kipping HSPU

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

08-24-15

AM

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

x5

PM

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

x5

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

AM

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

x8

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

PM

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

AM

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

x5

PM

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

08-11-15

AM

A. Hang Power Clean. 12 Doubles in 3 waves. Rest 2 mins or less. 
120, 125, 130, 135 / 130, 135, 140, 145 / 140, 145, 150, 155 PR

+

AFAP

3 Deadlift 250#

20 Sec Row Sprint

3 min rest

x6

PM

Run 1 mile @tough aerobic pace
rest 30 seconds
x3
7:56, 8:12, 7:42

08-10-15

AM
A. Kipping 3-4" Deficit HSPU.... pause 1/3 of the way down, 2/3 of the way down, and 1 cm over ground. 20 reps  2 failures after 16 reps

B. Incline Bench with Chains. 10 sets of 3 AFAP. 60 sec rest.

C. Strict Pull Up. 50 for time. 9:12, 4 sets of 5, 6 sets of 3/2

PM
A. Thuster. build to tough 3. 140x3, 145x1.
B. Thruster. 3 OTM x 12 from floor. build every other set 5#. 115-130. 135x1 for 4 sets
+ 
20-15-10-5 
PS 55#
7-7-7-7
BBJ 20# 
5:21  all unb, muscle snatch 

 + 
20 min locomotion/mobility
+
 17:43 run (1.84 mi) 

08-08-15

A. MU practice. 3 doubles, 4 singles, no FG.

+
20 min AMRAP:
20 HPC 125#
20 GHD
20 BUrpees
20 DUs
2 rds + 29

08-07-15

A. Squat Snatch. Build to a max. 112#

B. Back Squat @ 5050. 3-4 reps. 2 min rest. x5 115, 135, 150

+

5 Power Clean 135#

5 Wall Ball 12 ft.

5 Deadlift 225#

5 OHS 95#

3 min rest

x5

2:05, 2:03, 2:17, 2:00, 2:30

08-05-15

A. Muscle Up. 9 for time. 3 min rest. x2 4:30, then practiced no FG doubles and singles.  Beautiful

B. Kipping Deficit HSPU 3". 15 for time. 3:54, 1 double, 7 at 1:45

C1. Strict Press 72#. AMRAP unbroken. 10 sec rest. 10, 9, 7, 7

C2. Push Press 85#. AMRAP unbroken. 20 sec rest. 10, 15, 12, 7

C3. Push Jerk 105#. AMRAP unbroken. 5 min rest. 5, 5, 7, 5

x4

08-03-15

AM
A1. Strict HSPU. 3 reps. 15s rest
A2. Kipping HSPU. 9 reps. rest as needed. 5/4, 5/4, 5/4, 5/4, 5/3/1
x5
B. Incline BP. 4-6 reps. 2 min rest. x5 75, 80, 85, 90, 95x3
C1. Strict pullup. 7 reps. 30s rest
C2. Ft elev Ring Rows. 14 reps. 2-3 min rest
x5

PM
1 mile run 7:45.. ran 1.2 mi
40 PS 55#  20s
40 BBJ 20"
40 T2B 10s
40 PS 55# 10s
1 mile run 8:20
33:42

08-01-15

A. 15 MU for time. 5:30 3, 2, 2, 2, 2, 2, 1, 1.
+
30 min AMRAP:
12 CTB
30s FR Walk 215#
9 CTB
30s OH Walk 125# from floor
6 CTB
30s FW 2 pood each
3 CTB
30s L sit

3 rds +9

07-31-15

A. Squat Snatch 100#. 10 singles. Rest as needed. (hit these with confidence & aggression) 
add'l reps at 102, 105, 107, 110, 112, 115 PR

B. Back Squat @ 5050. 5 reps. 2 min rest. x5 85, 105, 120, 135, 155

+

5 Deadlift 215#

5 Burpees Over Bar

5 Power Clean 125# (do your best to get lower vs. wider)

10 Box Jump Overs 20"

2-3 min rest

x5
1:59; 2:09; 2:05; 2:10; 1:45

07-29-15

A. Muscle Ups. 7 doubles for time. 5:59

B. Kipping Deficit HSPU .1-2 ". AMRAP unbroken. 2ish min rest. x5 6, 5, 2, 4, 3

C1. Strict Press 65#. AMRAP unbroken. 10 sec rest. 12, 13, 11, 10

C2. Push Press 75#. AMRAP unbroken. 20 sec rest. 10, 17, 14, 14

C3. Push Jerk 95#. AMRAP unbroken. 3-4 min rest. 8, 10, 10, 8

x4

08-04-15

A. Front Squat. 15 sets of 3 in 3 waves. Rest 60 secs between sets.   Build 3 times.  

(e.g. 100-110-120-130-140.....120-130-140-150-160-....140-150-160-170-180)

115, 125, 135, 145, 155 / 140, 150, 160, 170, 170 / 155, 160, 165, 165, 165

B. Hang Power Clean. 5 triples. Rest as needed between sets. Catch 2nd deeper than 1st, 3rd rep can be squat clean if necessary. 125, 130, 135, 140, 145

+

10-8-6-4-2

DL 185#

Thruster 95#

5:29 all unb, finished 8's at 3 min

07-28-15

AM

A. Front Squat @ 12x0. 6x6. 2 min rest 105, 105, 115, 115, 120, 120

B. Hang Power Clean. 6 heavy doubles. Catch 2nd rep lower than first. rest as needed. 
125, 130, 130, 130, 130, 135

+

10 min AMRAP

10 OHS 100#

10 Toes to Bar

10 Thrusters 100#

10 Toes to Bar
2 rds + 5 reps.  SS 1st OHS rep, T2B unb, thrusters in sets of 5