09-30-15

AM

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

PM

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

AM

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

PM

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

AM

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.

PM

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

AM

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.

PM

"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

AM

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

PM

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

x3

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

x2

4:50, 7:10

09-11-15

AM

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#

PM

3 rounds for time

100 Double Unders

30 Toes to Bar

15 Burpees

18:49, rd 1 82 DUs unb

09-09-15

AM

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

PM

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

x6

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

20 pistols 

20 box jumps 20")

09-07-15

AM

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

PM

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

AM

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

x5

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'