04-06-16

(me and Tara doing this)

A. Hang squat snatch X1/ OHS x1. (hold ohs deep for 2 secs). Rest as needed. X6. 
115, 120, 125x2, 130x2, 135, 140  PR
+
Assault bike 90 secs @ 300 watts
15 power snatch 55#
10 wall ball 20# to 10ft
2 min rest
X2
2:41, 2:48 all unb
-right into-
Assault bike 90 secs @ 300 watts
15 deadlift 155
10 wall ball 20# to 10ft
2 min rest
X2
2:52, 2:44 all unb

03-22-16

A. Hang squat snatch. 10 singles. 2 min rest. 105x3, 110x2, 115x2, 120x2, 125x1

B. OHS. 333. 2 min rest. 135, 140, 145

+

8 sec assault bike 100%

52 sec easy

X10

+

20 sec assault bike 100%

3:40 easy

X3

+

MU drills and homework

03-19-16

A. 8 CTB pullups. 8 OTMx 5 min 165#
B. HSC. 3x3. 2 min rest. 145, 155, 160
C. HSS. 75#. 5 OTM x 6 min

+
20 min EMOM:
odd: 8 ghd
even 40 DU

02-06-16

A. HSS. 3 OTM x 10 min approx 95#.  went beautifully. failed 3rd rep 5th set.
B. Strict HSPU. AMRAP 10 min. 13 reps
+
AMRAP unb kipping HSPU
15 unb OHS 65#
9 cal AB AFAP >300w
-3 min rest-
x6

14 reps 2:23, 10 reps 2:17, 13 reps 2:25, 9 reps 2:10, 8 reps 2:10, 9 reps 2:10

01-25-16

AM

A. Hang Snatch. 3 singles @ 110++. 115#

B. Squat Snatch 110#. AMRAP in 5 mins. 4

C. Front Squat. 50 for time 135# (no rack). 10 burpee box jumps 24" every break. 12:10 15/10/10/15

PM

14 min AMRAP:
14 Thruster 55#

10 Cal Assault Bike

14 Toes to Bar
5 rds +7 all unb

01-11-16

A. Squat Snatch x 1 / Hang Squat Snatch x 1 / OHS x1. 5 sets. Rest as needed. 95, 95, 100, 100

B. Strict HSPU. 20 reps not for time.  all singles. approx 14 min

+

30 min EMOM

min1- 10 thruster 55# 17s, 17s, 19s, 19s, 20s, 28s, 28s, 28s, 

min2- 10 power snatch 55# 20s, 19s, 21s, 20s, 20s, 35s, 35s, 24s

min3- 5 Burpee Box Jump 24" 19s, 20s, 19s, 22s, 28s, 28s, 30s

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

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

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

11-15-14

A. Squat Clean x 1 / Hang Squat Clean x 5. Build to a max. 135#

B. OHS @ 33x1. 3-4 reps. 3 min rest. x4 (get deep) (65, 75, 80, 85)

C. Hang Squat Snatch 85#. AMRAP sets of 3 unbroken in 12 minutes. (back really sore and setup postition for these did not feel right...  skipped this)

10-15-14

AM
A. Squat Snatch 95#+. 5 singles / attempts. 2 min rest. (95, 100f, 95, 95f, 95)

B. TnG HSS. 3 reps. x5 90s rest (75, 80, 85, 90, 95x2)

C. OHS @ 22x1. 6-8 reps.2 min rest. x5 (deep) (from floor) (65, 70, 75, 80, 85)

PM
A. PS. 3-4 reps OTM x10. 85#

B. DL. 125#. 20 for time. 90s rest. (27s, 26s, 26s)

+
30s AD @ 100% (approx 80-90 pedals)
2:30 rest
x5

09-15-14

AM

A. Triple Under Practice. 5 min

 

B. HS Walk Practice. 10 min

 

C. Single Arm Hang From Rings. AMSAP. 1 min rest between arms. x5 per arm

(R: 30s, 20s, 20s, 20s, 15s L: 20s, 20s, 15s, 15s, 22s)

 

D. Russian Dips. 30 reps.

 

E1. Hollow Rock. AMSAP unbroken. 30s rest (32s, 22s, 28s, 25s, 25s)

E2. Arch Rock. AMSAP unbroken. 30s rest (20s, 25s, 25s, 25s, 28s, 20s)

x6

PM

A. Hang Power Clean.  1 every 20 seconds x 10 min. let go of bar every rep... fast elbows. (125#)

 

B. Hang Squat Snatch. 5 reps. 2 min rest. x4 (75, 80, 85, 90x4, 90x4)

 

C. Thruster 45#. 50 for time. 4 min rest. x3 (2:07; 2:44; 2:45)

09-01-14

AM
A. Hang Squat Snatch x 1 / OHS x 3. Build to a max. (100#) *PR*

B. Reverse Front Rack Walking Lunge. 20 continuous steps. 2 min rest. x5 (55, 60, 65, 65, 65)

+
Airdyne 15 min easy

PM
A. Russian Dip Transition. 3 sets of 5-7 AFAP. rest as needed.

B. Muscle Up Practice on bar and rings. Work on both arms flipping. 5 reps max if doing the left elbow thing. (5 rings, 2 bar)

C. CTB. 15 for time. 3 min rest. x3 (42s / 10UB, 59s / 9UB, 61s / 8UB)

D1. L-Sit. Accumulate 1 min with best form poss. 1 min rest.
D2. FLR on rings w/ External rotation. Accumulate 1 min. 1 min rest. x3

08-25-14

AM
A. Sq Sn x1 / HSS x3. 2 min rest. x5 (75, 80, 85, 90, 95x3)
worked on jumping feet out wider to fit hips between knees, solid base, technique felt solid, eyes open, feels a whole helluva lot different than when i was doing it incorrectly.  coach said some pretty nice adjectives as well.

B. Sq Sn  85#. 1 every 30s. x 20 (fail @ 18)
thought shoulders were going to feel more smoked and was concerned that these were going to be difficult going up, but such was NOT the case.  most went up pretty easy.  was able to reset quickly and ensure i was starting the moment at the top of the minute / 30s mark.  just didnt put enough hip into the rep i failed.

C. BB russian stepup. 20. 90s rest. x5 (55#)
little wobbly.  right knee still not feeling 100% with some movements.


PM

A1. PP. 5, 4, 3, 2, 1. 2 min rest (115, 120, 125, 130, 135)  *145# PR
A2. Bent over row. sup grip w fat bar. 3-4 reps. 2 min rest
x5
found the sweet spot pretty quickly with Push Press .  all reps TnG.  started on lighter side since as of last week i hadnt really been able to do multiple reps at 125.  135 went up super easy.  attempted 2 more lifts at 140, and 145 for PR.  145 was really tough so i stopped there.

B1. Russian Dips. 12 for time. 1 min rest. (3:14; 5:27; 9:51; 15:30)
B2. GHD situps. 25 for time. 1 min rest (56s; 1:05; 1:19; 1:15)
x4
Russian Dips got really tough almost impossible going into 3rd set.  very difficult to keep toe off ground and thighs from bracing on the blocks during dip press out.  first set was nice... definitely aggressive and attacked like i didnt have additional sets after that one.

07-26-14

A. Squat Sn x1 / HSS x1 / OHS x1. 2 min rest x4 (80, 85, 90, 95) *HSS PR @95#

B. TtB. 8 for time. 45s rest. x4 (13s, 13s, 14s, 13s)

C. WL. 100 steps. slow / steady

D. Airdyne. 20 min easy

E. HS Walk Practice

07-19-14

A. Squat Clean 130#. 1 every 30s x 20. (11 reps completed before fail.. 2 min break...  right knee little unstable....stopped at 11)

B. Squat Snatch x1 / HSS x2 / OHS x3.  build to max (up to 90#)

C1. HSPU wtd Neg. 5 reps. (2 rds w vest, 2 rds very slow/controlled)
C2. Kipping wtd Pullup. 6-9 reps. (vest)
x4

07-12-14

A. Squat Clean 135#. 1 every 45s. x15 (rest 2 min if fail.  stop if fail twice)

B. HSS. build to tough 4RM. TnG. (85#)

C1. Wtd Neg Pullup. 15s Neg. 1-2 reps. 90s rest.(20, 25, 20, 35, 40)
C2. Kipping HSPU from deficit. 3+ reps PP. 90s rest (105x5, 115x3, 125x2, 125x1, 125x1)
x5

06-06-14

A. Hang Squat Snatch. 5 TnG unbroken less than 20s per 5. x6. rest as needed (60, 65, 70, 75, 80)

B1. Strict Pullup. AMRAP in 15s. 45s rest. (6, 5, 5, 4, 4, 4, 4, 4, 4, 4)
B2. Strict Press 55#. AMRAP in 15s. 45s rest. x 6-10 (8, 8, 8, 7, 8, 8, 7, 7, 7, 7)

C. HPC&J. 95#. AMRAP 1-3 ladders in 6 min. (5 rds+3)

05-21-14

A. Hang Squat Snatch 5 RM. (85#)

B. 1 1/4 FS. 6, 6, 6, 4, 4, 4. 2 min rest (95, 105, 125, 130, 135, 140x3)

C. Back Squat w Chains 45-75# + chains. 3 OTM x 12 (65#)

D. 350m row for time. 1:08.0 (1:37.1 500m split pace)

05-06-14

Squat Snatch x1 / HSS x 3 / Squat Snatch x1. rest 2 min. x6 (65, 70, 75x3, 70, 70, 75x3)

+
For Time - 11:59
30 HPC 125#
50 Pistols
1000m row