Wednesday- Aerobic/Gym Warm Up + Pulling Speed Strength + Strength EMOM
3 rounds not for time:
75 Double Unders
8 Supinated Grip Strict Toes to Bar
45 sec Wall Facing HS Hold **shift weight side to side every 5 sec or so, build to single arm holds, if you can do single arm holds than do that every 5 sec alternating
+
A. Banded Deadlifts, 6 x 4, rest 2 min **building
+
28 min EMOM
1st- 5 Front Squat, 225-235
2nd- 6 False Grip Strict Pull Ups
3rd- 6 Bench Press @ 70%ish
4th- off
Warm up done
Did single arm shifting every 5sec
Shoulder felt good. Leftside is weaker but no pain. :)
A. 225/245/255/275/295/305
EMOM - Done
So missed that the 4th minute was off and did the first 3 rounds straight through and had to take a minute off. and then went straight through to the 25min and stopped there. That was terrible.
Thursday, May 26, 2016
Tuesday
Tuesday- A.M. Run Capacity P.M. Long EMOM
A.M.
Run 30 min Moderate/easy effort- mix in 10 x 20 sec hard intervals as desired
P.M.
4 sets
Sled Push 10 sec MAX EFFORT, heavy, rest 2 min
+
30 min EMOM
1st- 8 x 2 for 1 Wallballs, 20# + Bike easy remaining time
2nd- 30 Double Unders + Bike….
3rd- 3 Wall Walks + Bike…
4th- 10 Box Jump on and overs + Bike...
AM: Skipped
PM:
Sled push done - 320# on sled
EMOM - Done
Shoulder feeling good!!
A.M.
Run 30 min Moderate/easy effort- mix in 10 x 20 sec hard intervals as desired
P.M.
4 sets
Sled Push 10 sec MAX EFFORT, heavy, rest 2 min
+
30 min EMOM
1st- 8 x 2 for 1 Wallballs, 20# + Bike easy remaining time
2nd- 30 Double Unders + Bike….
3rd- 3 Wall Walks + Bike…
4th- 10 Box Jump on and overs + Bike...
AM: Skipped
PM:
Sled push done - 320# on sled
EMOM - Done
Shoulder feeling good!!
Tuesday, May 24, 2016
Monday
Monday- Aerobic/Gym warm Up + Cl tech + UB Strength + UB Vol
2 rounds not for time:
20 Burpees
2 Turkish Get Ups/arm, 53#
10 Single Arm High Pulls, 53# **note any difference side to side
+
A. Clean Pull @ 95%, 5 x 3 reps, rest 2 min
B1. Supinated Grip Pull Up @ 21X1, 5 x 6-8, rest 30 sec
B2. Single Arm DB Press @ 20X2, 5 x 8-10, rest 30 sec b/w arms
+
18 min EMOM
1st- 10 Alt Step Ups, tough weight
2nd- 12 Alt Archer Ring Rows
3rd- 8-10 Incline DB Bench Press, tough weight
Warm up done
Left side was weaker and some pain.
A. Done @ 315#
B1. Done
B2. Done with 50# - Left side is weaker and a little pain in the first set.
EMOM - This was tough had to scale it.
1st - 8 step ups 35# Grip started to give
2nd - 10 ring rows - Tried to false grip but couldn't hold it
3rd - 8 reps @ 50#
2 rounds not for time:
20 Burpees
2 Turkish Get Ups/arm, 53#
10 Single Arm High Pulls, 53# **note any difference side to side
+
A. Clean Pull @ 95%, 5 x 3 reps, rest 2 min
B1. Supinated Grip Pull Up @ 21X1, 5 x 6-8, rest 30 sec
B2. Single Arm DB Press @ 20X2, 5 x 8-10, rest 30 sec b/w arms
+
18 min EMOM
1st- 10 Alt Step Ups, tough weight
2nd- 12 Alt Archer Ring Rows
3rd- 8-10 Incline DB Bench Press, tough weight
Warm up done
Left side was weaker and some pain.
A. Done @ 315#
B1. Done
B2. Done with 50# - Left side is weaker and a little pain in the first set.
EMOM - This was tough had to scale it.
1st - 8 step ups 35# Grip started to give
2nd - 10 ring rows - Tried to false grip but couldn't hold it
3rd - 8 reps @ 50#
Monday, May 23, 2016
Saturday
Saturday- A.M. IWT Threshold P.M. Run Capacity
A.M.
3 sets
Row 1000m @ 30 min TT pace
15 KB Swings, 70#
Rest 60 sec
+
3 sets
Row 1000m @ 30 min TT pace
15 Front Squats, 95#
P.M.
3 sets
Run 700m @ moderate pace (7:00-7:30 pace)
Rest 60 sec
Run 300m @ hard effort (6:15-6:30 pace)
Rest 3 min
A.M.
3 sets
Row 1000m @ 30 min TT pace
15 KB Swings, 70#
Rest 60 sec
+
3 sets
Row 1000m @ 30 min TT pace
15 Front Squats, 95#
P.M.
3 sets
Run 700m @ moderate pace (7:00-7:30 pace)
Rest 60 sec
Run 300m @ hard effort (6:15-6:30 pace)
Rest 3 min
AM:
4:35/4:34/4:35
4:30/4:35/4:40
PM:
700's
3:45ish
300's
42sec / 42sec / 38sec
Friday
Friday- Aerobic/Shoulder Warm Up + Snatch Tech + Squat + UB Strength
3 rounds not for time:
20 Cal Bike
100’ Single Arm OH DB Carry, tough weight
150’ Heavy Single Arm Farmer’s Carry
+
A. Muscle Snatch, build to 5RM
B. Back Squat w/ Chains, 5 x 5, rest 2 min
C1. Pendlay Row @ 21X1, 5 x 10, rest 2 min
C2. DB Bench Press @ 21X1, 5 x 10, rest 2 min
Warm Up done
A. 135# - some pain in shoulder so I stopped there. Could've gone higher
B. Done with 315 plus chainz
C1. 2 sets @ 115 and 3 sets @ 135
C2. Done with 50#. Left side in weaker and less stable.
3 rounds not for time:
20 Cal Bike
100’ Single Arm OH DB Carry, tough weight
150’ Heavy Single Arm Farmer’s Carry
+
A. Muscle Snatch, build to 5RM
B. Back Squat w/ Chains, 5 x 5, rest 2 min
C1. Pendlay Row @ 21X1, 5 x 10, rest 2 min
C2. DB Bench Press @ 21X1, 5 x 10, rest 2 min
Warm Up done
A. 135# - some pain in shoulder so I stopped there. Could've gone higher
B. Done with 315 plus chainz
C1. 2 sets @ 115 and 3 sets @ 135
C2. Done with 50#. Left side in weaker and less stable.
Thursday, May 19, 2016
Wednesday
Wednesday- Aerobic/Gym Warm Up + Pulling Speed Strength + Strength EMOM
3 rounds not for time:
75 Double Unders
8 Supinated Grip Strict Toes to Bar
45 sec Wall Facing HS Hold
+
A. Banded Deadlifts, 5 x 5, rest 2 min **building
+
28 min EMOM
1st- 5 Front Squat, 205-225
2nd- 5 False Grip Strict Pull Ups
3rd- 5 Bench Press @ 70%ish
4th- off
Warm up done
A. 225/245/265/295/325 with a blue band.
I used this method for the deadlifts. It worked pretty good.
https://www.youtube.com/watch?v=F6xPIZC6lhM
EMOM - Done
1st - used 225#
2nd - These were very challenging
3rd - used 185#. Some discomfort but mostly felt ok.
3 rounds not for time:
75 Double Unders
8 Supinated Grip Strict Toes to Bar
45 sec Wall Facing HS Hold
+
A. Banded Deadlifts, 5 x 5, rest 2 min **building
+
28 min EMOM
1st- 5 Front Squat, 205-225
2nd- 5 False Grip Strict Pull Ups
3rd- 5 Bench Press @ 70%ish
4th- off
Warm up done
A. 225/245/265/295/325 with a blue band.
I used this method for the deadlifts. It worked pretty good.
https://www.youtube.com/watch?v=F6xPIZC6lhM
EMOM - Done
1st - used 225#
2nd - These were very challenging
3rd - used 185#. Some discomfort but mostly felt ok.
Tuesday
Tuesday- A.M. Run Capacity P.M. Long EMOM
A.M.
Run 30 min Moderate/easy effort- mix in 6 x 45 sec hard intervals as desired
P.M.
4 sets
Sled Push 10 sec MAX EFFORT, heavy, rest 2 min
+
30 min EMOM
1st- 12 DB Thrusters, 35#/H + Bike easy remaining time
2nd- 30 Double Unders + Bike….
3rd- 2 Wall Walks + Bike…
4th- 8 Burpees + Bike...
AM: Done
PM:
Sled push with 270# on sled
EMOM - Done
Wall walks felt good!
A.M.
Run 30 min Moderate/easy effort- mix in 6 x 45 sec hard intervals as desired
P.M.
4 sets
Sled Push 10 sec MAX EFFORT, heavy, rest 2 min
+
30 min EMOM
1st- 12 DB Thrusters, 35#/H + Bike easy remaining time
2nd- 30 Double Unders + Bike….
3rd- 2 Wall Walks + Bike…
4th- 8 Burpees + Bike...
AM: Done
PM:
Sled push with 270# on sled
EMOM - Done
Wall walks felt good!
Monday
Monday- Aerobic/Gym warm Up + Cl tech + UB Strength + UB Vol
3 rounds not for time:
20 Burpees
2 Turkish Get Ups/arm, 53#
+
A. Clean Pull @ 90%, 5 x 4-5 reps, rest 2 min
B1. Supinated Grip Pull Up @ 21X1, 5 x 6-8, rest 30 sec
B2. Single Arm DB Press @ 20X2, 5 x 8-10, rest 30 sec b/w arms
+
5 min AMRAP
Legless Rope Climbs, 15’
Rest 1 min
5 min AMRAP
Ring Push Ups
Warm up done with a 44# KB
A. Done @295
B1. Done - these made my back very sore
B2. Done with 40#
Legless AMRAP - did 2 legless and felt a sharp pain in shoulder so I stopped there
Ring Push Ups - Did 10 and felt a pain so I stopped there.
3 rounds not for time:
20 Burpees
2 Turkish Get Ups/arm, 53#
+
A. Clean Pull @ 90%, 5 x 4-5 reps, rest 2 min
B1. Supinated Grip Pull Up @ 21X1, 5 x 6-8, rest 30 sec
B2. Single Arm DB Press @ 20X2, 5 x 8-10, rest 30 sec b/w arms
+
5 min AMRAP
Legless Rope Climbs, 15’
Rest 1 min
5 min AMRAP
Ring Push Ups
Warm up done with a 44# KB
A. Done @295
B1. Done - these made my back very sore
B2. Done with 40#
Legless AMRAP - did 2 legless and felt a sharp pain in shoulder so I stopped there
Ring Push Ups - Did 10 and felt a pain so I stopped there.
Friday & Saturday Missed
riday- Aerobic/Shoulder Warm Up + Snatch Tech + Squat + UB Strength
3 rounds not for time:
20 Cal Bike
100’ Single Arm OH DB Carry, tough weight
150’ Heavy Single Arm Farmer’s Carry
+
A. Muscle Snatch, build to 5RM
B. Back Squat w/ Chains, 5 x 5, rest 2 min
C1. Pendlay Row @ 21X1, 5 x 10, rest 2 min
C2. DB Bench Press @ 21X1, 5 x 10, rest 2 min
Saturday- A.M. IWT Threshold P.M. Run Capacity
A.M.
3 sets
Row 1000m @ 30 min TT pace
15 KB Swings, 70#
Rest 60 sec
+
3 sets
Row 1000m @ 30 min TT pace
15 Front Squats, 95#
P.M.
3 sets
Run 700m @ moderate pace (7:00-7:30 pace)
Rest 60 sec
Run 300m @ hard effort (6:15-6:30 pace)
Rest 3 min
I was out of town at a church retreat.
3 rounds not for time:
20 Cal Bike
100’ Single Arm OH DB Carry, tough weight
150’ Heavy Single Arm Farmer’s Carry
+
A. Muscle Snatch, build to 5RM
B. Back Squat w/ Chains, 5 x 5, rest 2 min
C1. Pendlay Row @ 21X1, 5 x 10, rest 2 min
C2. DB Bench Press @ 21X1, 5 x 10, rest 2 min
Saturday- A.M. IWT Threshold P.M. Run Capacity
A.M.
3 sets
Row 1000m @ 30 min TT pace
15 KB Swings, 70#
Rest 60 sec
+
3 sets
Row 1000m @ 30 min TT pace
15 Front Squats, 95#
P.M.
3 sets
Run 700m @ moderate pace (7:00-7:30 pace)
Rest 60 sec
Run 300m @ hard effort (6:15-6:30 pace)
Rest 3 min
I was out of town at a church retreat.
Wednesday, May 11, 2016
Wednesday
Wednesday
A. Standing BB Press, build to 1RM
B. Single Arm DB Press @ 40% of strict Press- 1 x max reps each arm
+
Karen
150 Wallballs for time:
Went to chiropractor yesterday and got my shoulder dry needled. I did try some wall balls to see how it would feel. Still painful so skipped this.
A. Standing BB Press, build to 1RM
B. Single Arm DB Press @ 40% of strict Press- 1 x max reps each arm
+
Karen
150 Wallballs for time:
Went to chiropractor yesterday and got my shoulder dry needled. I did try some wall balls to see how it would feel. Still painful so skipped this.
Tuesday
Tuesday
A.M.
3 x Row 10 sec Sprint MAX EFFORT, rest 2 min **record peak pace
+
Row 2k for time:
P.M.
“Helen”
3 rounds for time:
Run 400m
21 KB Swings, 53#
12 Pull Ups
AM:
A. 1:20/500m
B. 7:05 - so close to sub 7.
PM:
9:52
There was a little transition time in this to get outside the gym for the run. Everything was unbroken.
Monday
Monday
A. Overhead Squat @ 21X1, build to 1RM
B. Back Squat, build to 1RM
C. Double Overhand, no hook grip Deadlift, build to 1RM
+
10 min easy bike cool down for CNS
A. Overhead Squat @ 21X1, build to 1RM
B. Back Squat, build to 1RM
C. Double Overhand, no hook grip Deadlift, build to 1RM
+
10 min easy bike cool down for CNS
A. 315#. Could have done more but my overhead stability was shaky.
B. 445#
C. 405# this was tough on my grip.
10min AD done
Saturday
Saturday
A.M.
A. Strict Muscle Up- 5 min AMRAP
B. Wtd Pull Up- build to 1RM
C. Wtd Ring Dip- build to 1RM
D. Strict Pull Up- 50 reps for time:
E. Strict HSPU’s- 50 reps for time:
P.M.
30 min TT Row
**record avg pace/500m, avg HR, total distance
A. Got 2 in 3min and called b/c my shoulder was in pain
B. 75#
https://www.youtube.com/watch?v=e_PaJGpS92s
C. Tried to do a strict dip and couldn't without pain.
D. 6:21 - Started with 3s and went to singles around 20.
E. Got through 12 and called it b/c of shoulder pain.
PM:
7,742m
Pace: 1:55/500m
HR Max: 187
HR Avg: 169
Held a 1:50/500m pace for the first 2500m and then started to slow. Last 4min was all out at 1:45/500m.
A.M.
A. Strict Muscle Up- 5 min AMRAP
B. Wtd Pull Up- build to 1RM
C. Wtd Ring Dip- build to 1RM
D. Strict Pull Up- 50 reps for time:
E. Strict HSPU’s- 50 reps for time:
P.M.
30 min TT Row
**record avg pace/500m, avg HR, total distance
A. Got 2 in 3min and called b/c my shoulder was in pain
B. 75#
https://www.youtube.com/watch?v=e_PaJGpS92s
C. Tried to do a strict dip and couldn't without pain.
D. 6:21 - Started with 3s and went to singles around 20.
E. Got through 12 and called it b/c of shoulder pain.
PM:
7,742m
Pace: 1:55/500m
HR Max: 187
HR Avg: 169
Held a 1:50/500m pace for the first 2500m and then started to slow. Last 4min was all out at 1:45/500m.
Friday
Testing
Friday
A. Front Squat, build to 1RM
B. Front Rack RFE Split Squat @ 3010, build to 5RM/leg
C. Squat Clean, build to 1RM
D. Squat Clean @ 90% of C- 8 min AMRAP
A. 395# - 10# PR
B. 255#
C. 325#
D. 14
Friday
A. Front Squat, build to 1RM
B. Front Rack RFE Split Squat @ 3010, build to 5RM/leg
C. Squat Clean, build to 1RM
D. Squat Clean @ 90% of C- 8 min AMRAP
A. 395# - 10# PR
B. 255#
C. 325#
D. 14
Thursday, May 5, 2016
Wednesday
Wednesday
A. Back Squat with Chains, /min for 8 min @ 75% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 4, rest 30 sec- move as fast as possible
C. Hang Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 5 x 15 sec sprint MAX EFFORT, rest 2:30
A. Did 3 reps OTM. with 345# this was very hard
B. Done
C. 225/245/265/285/305/315F twice
D, Done
Row - Done 88/90/91/90/87m
A. Back Squat with Chains, /min for 8 min @ 75% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 4, rest 30 sec- move as fast as possible
C. Hang Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 5 x 15 sec sprint MAX EFFORT, rest 2:30
A. Did 3 reps OTM. with 345# this was very hard
B. Done
C. 225/245/265/285/305/315F twice
D, Done
Row - Done 88/90/91/90/87m
Tuesday
Tuesday
A.M.
Run 12 min easy
Row 12 min easy
Bike 12 min easy
+
Mobility
P.M.
5 sets @ high effort
200m Row
1 DB Snatch/arm, 100# **off feel w/ shoulder **if you can’t do this, do 1 Power Clean @ 225#
1 Burpee Box Jump, 24”
60 sec Bike
Rest 60 sec
+
3 sets @ high effort
Run 400m, rest 30 sec
**last one go max effort
AM:
Done
PM:
2:18/2:21/2:25/2:19/2:22
https://www.youtube.com/watch?v=Z182bBxtl28
https://www.youtube.com/watch?v=y9zc6WivEIU
1:29
1:27
1:16
A.M.
Run 12 min easy
Row 12 min easy
Bike 12 min easy
+
Mobility
P.M.
5 sets @ high effort
200m Row
1 DB Snatch/arm, 100# **off feel w/ shoulder **if you can’t do this, do 1 Power Clean @ 225#
1 Burpee Box Jump, 24”
60 sec Bike
Rest 60 sec
+
3 sets @ high effort
Run 400m, rest 30 sec
**last one go max effort
AM:
Done
PM:
2:18/2:21/2:25/2:19/2:22
https://www.youtube.com/watch?v=Z182bBxtl28
https://www.youtube.com/watch?v=y9zc6WivEIU
1:29
1:27
1:16
Monday
Monday
A. Snatch Grip RDL @ 3010, 5 x 3, rest 2 min **use straps **going to just below knee
B. Overhead Squat @ 55X1, 4 x 3, rest 3 min **off feel w/ shoulder
C. Back Squat, 5 x 2 @ 80-90%, rest 2-3 min
+
Bike Sprint, 10 x 10 sec MAX EFFORT, rest 1:50, rest 4 min b/w sets 5 & 6
A. 215/235/245/255/285
https://www.youtube.com/watch?v=oE-Tzfx5E3M
B. 95/115/135/155 - felt a little off
https://www.youtube.com/watch?v=VtwS9CK4O3g
A. Snatch Grip RDL @ 3010, 5 x 3, rest 2 min **use straps **going to just below knee
B. Overhead Squat @ 55X1, 4 x 3, rest 3 min **off feel w/ shoulder
C. Back Squat, 5 x 2 @ 80-90%, rest 2-3 min
+
Bike Sprint, 10 x 10 sec MAX EFFORT, rest 1:50, rest 4 min b/w sets 5 & 6
A. 215/235/245/255/285
https://www.youtube.com/watch?v=oE-Tzfx5E3M
B. 95/115/135/155 - felt a little off
https://www.youtube.com/watch?v=VtwS9CK4O3g
C. Done 365/375/385/395/405
Bike sprint - done
Bike sprint - done
Saturday
Saturday
A.M.
A1. Supinated Grip L-Sit Strict Pull-Ups, 5 x 5-6 reps, rest 30 sec
A2. Single Arm Standing DB Press @ 20X2, 5 x 8/arm, rest 30 sec
A3. Cuban Press w/ 15-45# bar, 5 x 5 reps, rest 60 sec
B1.Lying DB Tricep extensions, 4 x 15 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 14 alternating reps, rest 2 min
P.M.
Around the world **easy pace, this shouldn’t get too hard
8 rounds @ Z2
1 min Shuttle Run
1 min Row
1 min Bike
1 min Bear Crawl
1 min 5 Strict Toes to Bar + Box Jumps, step down, 20”
A1. Done - 6 reps on all
A2. Donbe with 35# felt good
A2. Done
B1. done - 35#
B2. Done
PM: Done
A.M.
A1. Supinated Grip L-Sit Strict Pull-Ups, 5 x 5-6 reps, rest 30 sec
A2. Single Arm Standing DB Press @ 20X2, 5 x 8/arm, rest 30 sec
A3. Cuban Press w/ 15-45# bar, 5 x 5 reps, rest 60 sec
B1.Lying DB Tricep extensions, 4 x 15 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 14 alternating reps, rest 2 min
P.M.
Around the world **easy pace, this shouldn’t get too hard
8 rounds @ Z2
1 min Shuttle Run
1 min Row
1 min Bike
1 min Bear Crawl
1 min 5 Strict Toes to Bar + Box Jumps, step down, 20”
A1. Done - 6 reps on all
A2. Donbe with 35# felt good
A2. Done
B1. done - 35#
B2. Done
PM: Done
Friday
riday
A. Power Clean, 8 TnG/min for 6 min @ 50%
B. Back Rack RFE Split Squat, 5-5-5-3-3/leg, rest as needed b/w legs
C. American Hip Thrust, @ 20X2, 4 x 10, rest as needed **heavy
D1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
D2. Hollow Body ROCK, 5 x 45 sec, rest 90 sec
E. Single Arm DB OH Carry, 4 x 100’, rest as needed **heavier
A. Done @ 115#
B. 185/205/225/245/265
C. 185/185/205/205
D. Done
E. 45/45/50/50
A. Power Clean, 8 TnG/min for 6 min @ 50%
B. Back Rack RFE Split Squat, 5-5-5-3-3/leg, rest as needed b/w legs
C. American Hip Thrust, @ 20X2, 4 x 10, rest as needed **heavy
D1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
D2. Hollow Body ROCK, 5 x 45 sec, rest 90 sec
E. Single Arm DB OH Carry, 4 x 100’, rest as needed **heavier
A. Done @ 115#
B. 185/205/225/245/265
C. 185/185/205/205
D. Done
E. 45/45/50/50
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