Friday

W5-
Friday- Sn Tech + Cl Tech + UB/SL Density
A. Power Snatch, build to 1RM
B. Power Snatch @ 80%, 20 reps for time:
+
1-2-3-4-5-6-7-8-9-10
Unbroken CTB Pull Up Ladder
+
Air Bike 10 min Max Calories
**note avg wattage, RPM, total Calories and Avg HR if you can

A. Hit 225# 

B. Based off of 225# - 180#, time was 3:30

C. 2:30 - Not that bad. rounds 8-10 were kinda hard but just kept going. 

D. 203Cal, avg HR was 171/ highest was 182. Avg RPM was probably 71. I started at 80RPM and went down to 70RPM and held 70-71 for the rest of the time. 

Wednesday 5/26

Wednesday- Cl&J Int + UB Density + MAP Cyclical
A. Hang Clean + Clean + FSQ + Split Jerk, build to max set, -5% and -10% for a set  **TnG on Cleans
B1. 15 Unbroken CTB Pull Ups x 4, rest 30 sec
B2. 12 Unbroken Ring Dips x 4, rest 60 sec
+
Bike 90 sec @ 85% aerobic effort
easy spin 60 sec
x 6
**last one go at about 97% effort

A. Worked up to 275#. Jerk had felt off balance for the past few weeks. Drop sets at 225#.
B. Done - All Unbroken rings dips were feeling strong! :) Also C2B felt good. When they started to go I was still able to hold on b/c hand strength was solid. Happy about hand strength.

C. Done - this hurt, but doable. Also left me on the ground.

Tuesday 5/26

Tuesday- FSQ + Mixed MAP
A. 1 & 1/4 Front Squat, build to tough single quickly (no more than 10 min)
+
3 sets @ high effort, change order every time through
Row 500m
20 Wall Ball, 20#
30 Alt DB Snatch, 50#
40 Double Unders
20 Push Press, 75#
rest 5 min b/w sets


A. Worked up to 360# - Felt good

https://www.youtube.com/watch?v=s9-AhYsTa-0

B.

500m Row
20WB - 20#
30 Alt DB Snatch @53#KB - used KB dont have higher then 45# DB
40DUs
20Push Press

40DUs
30 Alt DB Snatch @53#KB
20Push Press
500m Row
20WB - 20#

20Push Press
30 Alt DB Snatch @53#KB
40DUs
20WB - 20#
500m Row

6:28/6:19/6:15

Monday 5/25

Monday- UB CP work + Snatch + MAP Cyclical
A1. CG Bench Press @ 30X1, 3-5 reps x 4, rest 30 sec
A2. Wtd Pull Ups @ 30X1, 3-5 reps x 4, rest 3 min
**post bodyweight upon waking if possible
B. Power Snatch @ 82.5%, 1/min for 10 min
+
30 sec Row @ 1:38/500m
30 sec rest
x 12

A. Sets 205,225,245,265, 35lbs pull up. Tried to stick to the tempo. Dropped off after every rep.
Body weight was at 215#. Saw a nutritionist on Thursday to get on a meal plan. Bod pod reading was 220# with 177# lean muscle and 43# fat.

B. All @190# - These felt good! Wanted to do another 10min just because. Based off of 230# power snatch.

https://www.youtube.com/watch?v=pWY_TYdYdSo

C. Done - I was all over the place with the split. I would drop to 1:32 and then go back up to 1:40 then settle into 1:37 - 1:39 for most of the sets.

Saturday 5/23

Saturday- IWGT
3 sets @ high effort
8 Sumo Dead Lift High Pulls @ 155#
8 Strict HSPU’s
Row 400m
rest 2 min
6 DB Hang Squat Clean to Thruster, 55#
8 Strict CTB Pull Ups
Run 400m
rest 2 min
7 Hang Power Snatch, 135#
12 Ring Push Ups
90 sec High Knee Jump Rope
rest 2 min

2:33/4:12/3:15
3:00/3:53/3:12
3:06/4:16/3:03

Friday 5/22

W4-
Friday- Sn Tech + Cl Tech + UB/SL Density
A. 2 Snatch Pulls + Power Snatch + Snatch, build to max set, -5% and -10% for a set  *straps are ok
B. Power Clean + Hang Power Clean + Hang Clean, build to max set *drop cleans from top, Not TNG
+
20 min EMOM
1st- Power Clean + 4 Lunges/leg + 2 Front Squats @ 225#
2nd- 4 Muscle Ups

A. 195# - drop sets at 155#
B. 265#

C. First 2 rounds done RX and then went to 6 lunges, 2 FS and 3MUs. Also took 1min rest in the first 10min and 1 min rest in the 2nd 10min. Really want to complete this RX. Lunges got real hard to stay stable.

Wednesday

Wednesday- Cl&J Int + UB Density + MAP Cyclical
A. Hang Clean + Clean + Split Jerk, build to max set, -5% and -10% for a set  **TnG on Cleans
B1. 15 Unbroken CTB Pull Ups x 4, rest 30 sec
B2. 10-15 Unbroken Ring Dips x 4, rest 60 sec
+
Bike 75 sec @ 85% aerobic effort
easy spin 60 sec
x 6
**last one go at about 97% effort

A. Hit 295# and then went for 315#. Made the hang clean and missed the clean twice. Will post video.

First attempt:
https://www.youtube.com/watch?v=8SDDG-3gM9A
2nd Attempt: about 30min later
https://www.youtube.com/watch?v=JuyVVoe3rtg


B. Done All ring dips unbroken at 10reps. Broke the last set of C2B at 13/2.
C. Done - Breathing is getting better. Still sucked.

Tuesday

Tuesday- FSQ + Mixed MAP
A. 1 & 1/4 Front Squat, build to tough double quickly (no more than 10 min)
+
3 sets @ high effort, change order every time through
Row 500m
15 Power Snatch, 75#
15 Box Jump Overs, 30”
15 Burpees no jump
30 Double Unders
rest 5 min b/w sets

A. Hit 335#

Row 500m
15 Power Snatch, 75#
15 Box Jump Overs, 30”
15 Burpees no jump
30 Double Unders
rest 5 min b/w sets

30 Double Unders
15 Burpees no jump
15 Box Jump Overs, 30”
15 Power Snatch, 75#
Row 500m
rest 5 min b/w sets

15 Power Snatch, 75#
30 Double Unders
Row 500m
15 Burpees no jump
15 Box Jump Overs, 30”

5:33/5:10/5:31

Used the training mask during the rest to focus on breathing deep and recovering quickly. Took about 3min to get my HR down.

Monday

Monday- UB CP work + Snatch + MAP Cyclical
A1. CG Bench Press @ 30X1, 4-6 reps x 4, rest 30 sec
A2. Wtd Pull Ups @ 30X1, 4-6 reps x 4, rest 3 min
B. Power Snatch @ 80%, 1/min for 10 min
+
30 sec Row @ 1:39/500m
30 sec rest
x 12

A. Done started at 185# worked up to 245#. Pull up done at 26#
B. Done @ 185#
C. Done -

Friday - Sunday

W3-
Friday- Sn Tech + Cl Tech + UB/SL Density
A. Power Snatch + Hang Snatch + 3 Over Head Squats, build to max set, -5% and -10% for a set
B. 2 Power Clean + Hang Power Clean + Hang Clean, build to max set *drop cleans from top, Not TNG
+
20 min EMOM
1st- Power Clean + 4 Lunges/leg + 2 Front Squats @ 225#
2nd- 4 Muscle Ups

Saturday- IWGT
3 sets @ high effort
8 Sumo Dead Lift High Pulls @ 155#
8 Strict HSPU’s
Row 400m
rest 2 min
6 DB Hang Squat Clean to Thruster, 55#
8 Strict CTB Pull Ups
Run 400m
rest 2 min
7 Hang Power Snatch, 135#
12 Ring Push Ups
90 sec High Knee Jump Rope
rest 2 min

Was out of town Friday and Saturday. Tried to do Fridays workout on Sunday.

While I was out of town I did this on Friday and Saturday

Friday:
25min
+
15min AMRAP
50' Hand stand walk
50DUs
20 Sit ups
20 Lunges

Saturday:
8x500m Run Rest 1:1
About a 2min average on the run.

Sunday:
A. Hit an ugly 225# on the snatch complex. Snatch feels weak.
B. Skipped
C. 2 rounds and then decided to save it for another day and not over train.

Wednesday

Wednesday- Cl&J Int + UB Density + MAP Cyclical
A. Power Clean + 2 Hang Squat Cleans + Split Jerk, build to max set, -5% and -10% for a set
B1. 12 Unbroken CTB Pull Ups x 5, rest 30 sec
B2. 10-15 Unbroken Ring Dips x 5, rest 60 sec
+
Bike 60 sec @ 85% aerobic effort
easy spin 60 sec
x 6
**last one go at about 97% effort

A. 295# /275/225
B. done
C. done - not ouch

Tuesday

uesday- FSQ + Mixed MAP
A. Front Squat, build to tough double quickly (no more than 10 min)
+
3 sets @ high effort, change order every time through
Row 500m
20 Alt DB Snatch, 50#
20 Box Jump Overs
5 HSPU’s
10 Toes to Bar
rest 5 min b/w sets

Monday

Monday- UB CP work + Snatch + MAP Cyclical
A1. CG Bench Press @ 30X1, 5-7 reps x 4, rest 30 sec
A2. Wtd Pull Ups @ 30X1, 5-7 reps x 4, rest 3 min
B. Power Snatch @ 75%, 1/min for 10 min
+
30 sec Row @ 1:40/500m
30 sec rest
x 12

Saturday

Saturday- IWGT
3 sets @ high effort
8 TnG Power Cleans @ 135#
8 Strict HSPU’s
Row 400m
rest 2 min
10 DB Hang Squat Cleans, 55#
6 Strict CTB Pull Ups
Run 400m
rest 2 min
7 Over Head Squats, 155#
10 HR Push Ups
90 sec High Knee Jump Rope
rest 2 min

Friday

W2-
Friday- Sn Tech + Cl Tech + UB/SL Density
A. Snatch Pull + Power Snatch + Hang Snatch + Snatch Balance, build to max set, -5% and -10% for a set
B. Power Clean + 2 Hang Clean + Front Squat, build to max set *drop cleans from top, Not TNG
+
20 min EMOM
1st- Power Clean + 4 Lunges/leg + 1 Front Squats @ 225#
2nd- 4 Muscle Ups

Wednesday 5/6

Wednesday- Cl&J Int + UB Density + MAP Cyclical
A. Power Clean + 2 Front Squats + Split Jerk, build to max set, -5% and -10% for a set
B1. 10 Unbroken CTB Pull Ups x 5, rest 30 sec
B2. 10-15 Unbroken Ring Dips x 5, rest 60 sec
+
Bike 60 sec @ 85% aerobic effort
easy spin 60 sec
x 6
**last one go at about 97% effort

A. Worked up to 285#. Then dropped to 245# and 225#
B. Ring Dips all unbroken except the last set was 6/2/2

C. Ouch... This left me on the ground. Quads were on fire.

https://www.youtube.com/watch?v=0np78-APCH0

Tuesday 5/5

Tuesday- FSQ + Mixed MAP
A. Front Squat, build to tough triple quickly (no more than 10 min)
+
3 sets @ high effort, change order every time through
Row 500m
20 Wall Ball, 20#
20 KB Swings, 53#
20 Burpees
rest 5 min b/w sets

A. 325#
B. 5:09/5:23/5:14 - this was rough also. Lungs just not there. Obviously a weakness.

Monday 5/4

Monday- UB CP work + Snatch + MAP Cyclical
A1. CG Bench Press @ 30X1, 6-8 reps x 4, rest 30 sec
A2. Wtd Pull Ups @ 30X1, 6-8 reps x 4, rest 3 min
B. Power Snatch Cluster, 1.1.1 x 5, rest 10 sec b/w reps, 2 min b/w sets
+
30 sec Row @ 1:40/500m
30 sec rest
x 10

A. Worked up to 225# on bench. 25# on wtd pull ups.
B. Worked up to 205# on 4th set - missed last 2 reps at 205# on 5th set.
C. Done. I stayed around 1:37 - 1:38 on these.

Saturday 5/2

Saturday- IWGT
3 sets @ high effort
8 Sumo DL High Pull @ 155#
8 Strict HSPU’s
Row 400m
rest 2 min
10 DB Thrusters, 55#
5 Strict CTB Pull Ups
Run 400m
rest 2 min
5 Squat Clean, 155#
10 HR Push Ups
90 sec High Knee Jump Rope
rest 2 min

I struggled a little on this. Lungs were the limiter.  Forgot to take a picture of my times. I was around 3:30 - 4:15 per.

Friday 5/1

Friday- Sn Tech + Cl Tech + UB/SL Density
A. Snatch Pull + Hang Snatch + Snatch Balance, build to max set, -5% and -10% for a set
B. 2 Power Cleans + Hang Clean + Front Squat, build to max set *drop cleans from top, Not TNG
+
20 min EMOM
1st- Power Clean + 4 Lunges/leg + 3 Front Squats @ 225#
2nd- 3 Muscle Ups

A. Worked up to 145#. My knee was bothering me. Old injury from college. It went away after I moved around some.
B. Worked up to 245#

C. This was difficult - modified it after the 4th minute to - 2 lunges/peg + 2FS. and then rested 1min.
I did 7 rounds total.

https://www.youtube.com/watch?v=MnkaqzbnUMM