Wednesday- Gym Warm Up + Cl&J based Int + CP EMOM + Tester
3 sets not for time:
4-5 Deficit HSPU's
10 toes to Bar
40 Unbroken Double Unders
+
A. Clean to Thruster w/ Axle Bar- build to 1RM
+
14 min EMOM
1st- 3 Power Snatch @ 70%, drop each rep
2nd- 3 Muscle Ups
+
8 min AMRAP
8 Thrusters, 115#
8 CTB Pull Ups
8 Burpees over Bar lateral
A. Done
B. Done
C. 4+16
Friday, November 28, 2014
Tuesday 11/25 Training
Tuesday- MAP Cyclical
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 12
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 8
rest 5 min
Row 30 sec @ 90% aerobic
Row 30 sec easy
x 12
rest 5 min
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 12
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 8
rest 5 min
Row 30 sec @ 90% aerobic
Row 30 sec easy
x 12
rest 5 min
Monday 11/1 Training
Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Pause Snatch, build to a 1RM, pause 3 sec just below knee cap and 3 sec on OHS position
B. Front Squat @ 22X1, build to a tough triple
+
20 min EMOM
1st- 10 steps OH Walking Lunges, 135#
2nd- 10 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Pause Snatch, build to a 1RM, pause 3 sec just below knee cap and 3 sec on OHS position
B. Front Squat @ 22X1, build to a tough triple
+
20 min EMOM
1st- 10 steps OH Walking Lunges, 135#
2nd- 10 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice
A. 225#
B. #315
C. Done
Saturday 11/22 Training
Saturday- A.M. Run MAP P.M. MAP Varied
A.M.
Run 400m, rest/walk 100m x 8
P.M.
5 sets @ high effort
Air Dyne 30 Cal
30 KB Swings, 53#
30 Box Jump Overs, 24”
30 Burpees No Jump
rest 5 min b/w sets
*Got married on friday and took Saturday off
A.M.
Run 400m, rest/walk 100m x 8
P.M.
5 sets @ high effort
Air Dyne 30 Cal
30 KB Swings, 53#
30 Box Jump Overs, 24”
30 Burpees No Jump
rest 5 min b/w sets
*Got married on friday and took Saturday off
Friday 11/21 Training
Friday- Oly Int + TnG Oly + Grinder
A. Power Snatch.High Hang Squat Snatch, 1.1, build to max, then 90% for 3 singles
B. 10 min EMOM- 3 Power Cleans TnG, start @ 60% and build slowly as needed
+
5 rounds for time:
3 Thrusters, 185#
3 Ring Muscle Ups
3 Box Jumps, 36"
A. 205#
B. Done
C. 7:01
A. Power Snatch.High Hang Squat Snatch, 1.1, build to max, then 90% for 3 singles
B. 10 min EMOM- 3 Power Cleans TnG, start @ 60% and build slowly as needed
+
5 rounds for time:
3 Thrusters, 185#
3 Ring Muscle Ups
3 Box Jumps, 36"
A. 205#
B. Done
C. 7:01
Thursday, November 20, 2014
Thursday 11/20 Training
Wednesday- Gym Warm Up + Cl&J based Int + CP EMOM + Tester
3 sets not for time:
4-5 Muscle Ups unbroken
10 toes to Bar
40 Unbroken Double Unders
+
A. Power Clean & Push Jerk, 3RM TnG, no pause at the shoulder on the way up
+
14 min EMOM
1st- 3 Dead Lifts @ 75% 1RM
2nd- 3 strict HSPU’s @ tough deficit
+
10 min AMRAP
5 OHS, 135#
10 Toes to Bar
250m Row
A. Done
B. 225#
C. Done
D. 4+ 197m row
Tuesday 11/18 Training
Tuesday- MAP Cyclical
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 10
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 10
rest 5 min
Row 30 sec @ 90% aerobic
Row 30 sec easy
x 10
rest 5 min
All done!
Tuesday, November 18, 2014
Monday 11/17 Training
Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Power Snatch, 5RM TnG, no pausing on the way down
B. Front Squat @ 30X1, build to a tough double
+
20 min EMOM
1st- 12 steps Front Rack Lunges, 145#
2nd- 10 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice
A. 185
B. 315
C. Done
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Power Snatch, 5RM TnG, no pausing on the way down
B. Front Squat @ 30X1, build to a tough double
+
20 min EMOM
1st- 12 steps Front Rack Lunges, 145#
2nd- 10 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice
A. 185
B. 315
C. Done
Saturday 11/15 Training
Saturday- A.M. Run MAP P.M. MAP Varied
A.M.
Run 400m, rest/walk 100m x 8
P.M.
Fittest Games #4
AM - Done
PM - 199reps
A.M.
Run 400m, rest/walk 100m x 8
P.M.
Fittest Games #4
AM - Done
PM - 199reps
Friday 11/14 Training
Friday- Oly Int + TnG Oly + Grinder
Fittest Games Qualifier #3
+
A. Power Snatch.OHS @ 155, 1 set/min for 10 min
B. Power Clean & Push Jerk, 1/min @ 225#
+
Row 30 sec @ 90% aerobic
Row 30 sec @ 50%
x 10
Fittest Games Qualifier #3 - 72
A.Done
B. Done
C. Done
Fittest Games Qualifier #3
+
A. Power Snatch.OHS @ 155, 1 set/min for 10 min
B. Power Clean & Push Jerk, 1/min @ 225#
+
Row 30 sec @ 90% aerobic
Row 30 sec @ 50%
x 10
Fittest Games Qualifier #3 - 72
A.Done
B. Done
C. Done
Wednesday, November 12, 2014
Wednesday 11/12 Training
Wednesday- Gym Warm Up + Cl&J based Int + CP EMOM + Tester
3 sets not for time:
4-5 Muscle Ups unbroken
10 toes to Bar
40 Unbroken Double Unders
+
A. Squat Clean to Thruster- build to 1RM
+
Fittest Games WOD
+
14 min EMOM
1st- 3 Dead Lifts @ 75% 1RM
2nd- 3 strict HSPU’s @ tough deficit
+
10 min AMRAP
5 OHS, 135#
10 Toes to Bar
250m Row
A. Done
B. 255# - Felt good
Fittest Games WOD- This blew me up. My hamstrings were sore from Monday's lunges and my lower back. Didn't feel strong. Hit a 69reps not happy about that. I know I can get a better score. This was probably the wrong day to do this workout. Want to redo this weekend.
C. and D. Skipped went home to rest up.
3 sets not for time:
4-5 Muscle Ups unbroken
10 toes to Bar
40 Unbroken Double Unders
+
A. Squat Clean to Thruster- build to 1RM
+
Fittest Games WOD
14 min EMOM
1st- 3 Dead Lifts @ 75% 1RM
2nd- 3 strict HSPU’s @ tough deficit
+
10 min AMRAP
5 OHS, 135#
10 Toes to Bar
250m Row
A. Done
B. 255# - Felt good
Fittest Games WOD- This blew me up. My hamstrings were sore from Monday's lunges and my lower back. Didn't feel strong. Hit a 69reps not happy about that. I know I can get a better score. This was probably the wrong day to do this workout. Want to redo this weekend.
C. and D. Skipped went home to rest up.
Tuesday, November 11, 2014
Tuesday 11/11 Training
Tuesday- MAP Cyclical
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 8
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 8
rest 5 min
Row 30 sec @ 90% aerobic
Row 30 sec easy
x 8
rest 5 min
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 8
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 8
rest 5 min
Row 30 sec @ 90% aerobic
Row 30 sec easy
x 8
rest 5 min
Monday, November 10, 2014
Monday 11/10 Training
Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Power Snatch.Hang Snatch, 1.3, tough set
B. Front Squat @ 30X1, build to a tough triple
+
20 min EMOM
1st- 10 steps Front Rack Lunges, 155#
2nd- 8 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice
A. 195# Felt heavy
B. 315# also felt heavy
C. Done - all unbroken. This blew me up! My posterior is very sore.
D. Done
3 sets not for time:
1 Legless Rope Climb
10-15 Sec L-sit on Rings, good external rotation of shoulders
4-6 pistols/leg
+
A. Power Snatch.Hang Snatch, 1.3, tough set
B. Front Squat @ 30X1, build to a tough triple
+
20 min EMOM
1st- 10 steps Front Rack Lunges, 155#
2nd- 8 CTB Pull Ups
+
Triple Under Practice
Free Standing HSPU Practice
A. 195# Felt heavy
B. 315# also felt heavy
C. Done - all unbroken. This blew me up! My posterior is very sore.
D. Done
Saturday 11/8 Training
A.M.
Run 400m @ 80%
rest/walk 200m
x 8
P.M.
5 sets @ high effort
Row 30 Cal
30 Box Jump Overs, 24”
30 Wall Ball, 20#
30 Double Unders Unbroken x 3
rest 5 min
*mix order each set
AM - Done
PM- Done
Run 400m @ 80%
rest/walk 200m
x 8
P.M.
5 sets @ high effort
Row 30 Cal
30 Box Jump Overs, 24”
30 Wall Ball, 20#
30 Double Unders Unbroken x 3
rest 5 min
*mix order each set
AM - Done
PM- Done
Wednesday, November 5, 2014
Wednesday 11/5 Training
Wednesday- Oly EMOM + MAP Musc End
12 min AMRAP
150 Wall Ball, 20#-10ft
90 Double Unders
30 Muscle Ups
Score: 250
Finished the wall balls around 6min. They took a lot out of me. The DUs killed me though. Took me 3min to get the 90. By the time I got to the MUs I felt a little defeated. Improved from last time I did this. Last time I finished the DUs with a few seconds to spare and didn't get any MUs.
12 min AMRAP
150 Wall Ball, 20#-10ft
90 Double Unders
30 Muscle Ups
Score: 250
Finished the wall balls around 6min. They took a lot out of me. The DUs killed me though. Took me 3min to get the 90. By the time I got to the MUs I felt a little defeated. Improved from last time I did this. Last time I finished the DUs with a few seconds to spare and didn't get any MUs.
Tuesday, November 4, 2014
Tuesday 11/4 Training
Tuesday- IGT
3 rounds for time:
Run 400m
5 Muscle Ups
+
rest as needed
+
3 sets @ high effort
Row 500m
15 GH Sit Ups
rest 2 min b/w sets
+
5 min AMRAP
Double Unders
A. 8:00
B. 2:42/2:41/2:45
C. 311
3 rounds for time:
Run 400m
5 Muscle Ups
+
rest as needed
+
3 sets @ high effort
Row 500m
15 GH Sit Ups
rest 2 min b/w sets
+
5 min AMRAP
Double Unders
A. 8:00
B. 2:42/2:41/2:45
C. 311
Monday, November 3, 2014
Monday 11/3 Training
Monday- Oly Int Power + Bending Vol + LP
A. Power Snatch, build to 1RM
B. Power Clean, 1RM **don’t spend too much time here unless you just fill awesome. More concerned with DL test than this
C. Dead Lift, 1RM perfect form
+
Air Assault Bike
3 min ALL OUT for Cal
A. 225#
B. 265#
C. 475# PR
D. 82 Cal
A. Power Snatch, build to 1RM
B. Power Clean, 1RM **don’t spend too much time here unless you just fill awesome. More concerned with DL test than this
C. Dead Lift, 1RM perfect form
+
Air Assault Bike
3 min ALL OUT for Cal
A. 225#
B. 265#
C. 475# PR
D. 82 Cal
Saturday, November 1, 2014
Saturday 11/1 Training
Saturday- MAP Varied
5 sets for time:
Row 1000m
15 Pull Ups
15 Thrusters, 75#
15 Burpees
Time: 37:00
5 sets for time:
Row 1000m
15 Pull Ups
15 Thrusters, 75#
15 Burpees
Time: 37:00
Friday 10/31 Training
Friday- Oly Int + Bending/Pressing EMOM + Aerobic Test
A. Snatch, build to 1RM
+
Diane
21-15-9
Dead Lift, 225
HSPU's
+
rest as needed
+
Row 1000m for time:
A. Snatch, build to 1RM
+
Diane
21-15-9
Dead Lift, 225
HSPU's
+
rest as needed
+
Row 1000m for time:
A. Hit 250# Felt good
B. Deads felt great. HSPUs were the limiter. Thought I could go strict, but HSPUs went quick. Disappointed with this time.
Time: 3:43
Time: 3:43
http://youtu.be/0MQI2CSHR4U
C. 3:32 this hurt
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