Training 12/24 Wednesday

Wednesday- Squat Int + LP
A. Front Squat, build to a quick triple
+
Air Bike 25 sec MAX EFFORT
rest 3-4 min
x 8
Rest 6-8 min b/w sets 4 & 5

A. 285#
B. Done - that hurt more than I thought it would

Tuesday 12/23 Training

Tuesday- 5/3 MAP Musc End
5 min @ high aerobic effort
7 Kipping HSPU’s
7 Dead Lifts, 225#
21 Double Unders
3 min rest
5 min @ high aerobic effort
7 Push Press, 115#
14 Box Jumps Overs, 24”
3 min rest
5 min @ high aerobic effort
7 Ring Dips
7 KB Swings, 70#
3 min rest
5 min @ high aerobic effort
5 Burpees
10 Thrusters, 75#

Rounds - 4+14/3+19/4/3+10
This one sucked. I feel out of shape.

Training 12/22 Monday

Monday- Clean Int + Clean TnG + EMOM CP + MAP Cyclical
A. High Hang Clean, build to 3RM, video
B. Power Clean & Jerk, build to 5RM TnG
+
14 min EMOM
1st- 2 TnG Power Snatch + 3 OHS, 155#
2nd- 8-10 CTB Pull ups
+
Row 30 sec @ 85-90%
Row 30 sec @ 50%
x 10


A. 300#

B. missed this one...
C. Done
D.Done

Training 12/21 Sunday

Friday- Snatch Int + Snatch TnG + Grinder
A. Snatch from Below Knee, build to tough single, not 1RM
B. 3 TnG Squat Snatch/min @ 135 for 10 min
+
3 rounds for time:
5 Clean & Jerk, 225# (Power or Squat, Push or Split)
5 Muscle Ups
+
3 sets @ 70%
Row 2 min
Bike 2 min

A. 225#
B. Done
C. 9:41 - Took my time on this one. first workout back from the honeymoon.

D. Done

*did this one on sunday and then followed the rest of the week starting with monday 

Tuesday 12/10 Training

Tuesday- MAP Cyclical
Run 1 mile for time:
rest as needed
Air Dyne 30 sec @ 90%
Air Dyne 30 sec @ 50%
x 10

A. 6:31 huge PR for me. I have never ran a sub 7:15 mile
B. Done

Monday 12/8 Training

Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 L-Sit Rope Climb
20 Shoulder Taps against wall
4-6 pistols/leg
+
A. Snatch- build to 1RM *full squat
B. Snatch- 20 reps @ 80% for time: *full squat
+
50 Front Squats @ 225 for time:
+
Triple Under Practice
Free Standing HSPU Practice.
.
Warm up - Not good at L-Sit rope climbs so I did :15 L-sits and legless rope climb

A. #260 - #5 PR
B. 8:41 @ #210 - This was rough. Failed 3 in a row @ 8rep mark and failed at the 19rep mark
C. 6:41 - first set was 15 and then sets of 5

SAturday 12/4 Training

Saturday- A.M. Run MAP P.M. MAP Varied
A.M.
Run 200m, rest/walk 30 sec x 20

P.M.  
5 sets @ high effort
Air Dyne 30 Cal
25 No Push Up Burpees
25 Box Jump overs, 24"
rest 5 min b/w sets

All done

Friday 12/5 Training

Week 4
Friday- Oly Int + TnG Oly + Grinder
A. Power Clean- build to max
B. Power Clean- 8 min AMRAP @ 90%
+
20 x 5 Unbroken CTB Pull Ups
**Must break at 5, must be 5 unbroken every set


A, #305  #10 PR
B. 21 reps
C. 6:50 - 3:13PR HUGE!

Wednesday 12/3 Training

Rest Day

Tuesday 12/2 Training

Tuesday- MAP Cyclical
Air Dyne 30 sec @ 90% aerobic effort
Air Dyne 30 sec easy spin
x 15
rest 5 min
Run 200m @ 90% aerobic
rest 30 sec
x 15

Monday 12/1 Training

Monday- Gym Warm Up + Sn CF Test + FSQ + SL/Gym EMOM
3 sets not for time:
1 L-Sit Rope Climb
20 Shoulder Taps against wall
4-6 pistols/leg
+
A. Full Snatch- build to 1RM no hook grip, no feet **feet don’t leave the ground
B. Front Squat @ 30X1, build to a tough triple
+
20 min EMOM
4 Steps OH Walking Lunges, 135# + 2  muscle Ups + 4 Toes to Bar
+
Triple Under Practice
Free Standing HSPU Practice.


Warm up - suck at L-sit rope climbs. couldn't get very far.

A. 235#
B. 315#
C. Done
D. Done

Saturday 11/29 Training

Saturday- A.M. Run MAP P.M. MAP Varied
A.M.
Run 400m, rest/walk 100m x 10

P.M.  
5 sets @ high effort
Air Dyne 30 Cal
Row 40 Cal
50 Double Unders
rest 5 min b/w sets

A. Done
B. 3:58/3:31/3:37/3:38/3:41

Friday 11/28 Training

Week 3
Friday- Oly Int + TnG Oly + Grinder
A. Power Snatch Cluster, 1.1, build to max
B. 10 min EMOM- 3 TnG Power Clean @ 185#
+
3 rounds for time:
50ft Walking Lunges, 185#
7 Muscle Ups

A. 225#

B. Done

C. 10:31