A. All done @245#
B. 15:10
Running was the worst part.
Wednesday, July 27, 2016
Tuesday
Tuesday- Threshold Row + LP + UB Endurance Strict Gymnastics
3 sets
Row 3 min @ 2k pace
Rest 30 sec
Row 30 sec @ max effort
Rest 3 min
+
14 min EMOM
1st- 1 L-sit Rope Climb up and down
2nd- 5-10 Strict HSPU’s **shoot for higher # each time
3 sets - Done
That was a little tough
EMOM
- L-sits RC are very tough. I could only get about 5ft up the rope and then was only able to do 9min with the rope climbs.
- HSPU felt goodish. 10/10/8/8/8/8/8
3 sets
Row 3 min @ 2k pace
Rest 30 sec
Row 30 sec @ max effort
Rest 3 min
+
14 min EMOM
1st- 1 L-sit Rope Climb up and down
2nd- 5-10 Strict HSPU’s **shoot for higher # each time
3 sets - Done
That was a little tough
EMOM
- L-sits RC are very tough. I could only get about 5ft up the rope and then was only able to do 9min with the rope climbs.
- HSPU felt goodish. 10/10/8/8/8/8/8
Monday, July 25, 2016
Sunday
Sunday- Mixed Aerobic + Skill
45 min @ 70% MAS score (mix run, assault bike, row as desired)
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold
45min - Done
EMOM - Done. Feeling strong on the rings again. Chin over bar hold was very tough. Upper body was very sore today.
45 min @ 70% MAS score (mix run, assault bike, row as desired)
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold
45min - Done
EMOM - Done. Feeling strong on the rings again. Chin over bar hold was very tough. Upper body was very sore today.
Saturday
Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
Row 4 min @ 2k pace
Rest 3 min
Row 3 min @ 2k pace
Rest 2 min
Row 1 min @ 2k pace, rest 30 sec x 4
Rest 2 min
For time:
18-15-12-9-6-3
Wallball, 20#
Burpees
P.M.
16 min EMOM
1st- 10-12 CTB Pull Ups
2nd- 10-12 Kipping HSPU’s @ 3.5” deficit **shoot for highest # possible
+
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover
AM:
Rowing done.
WBs & Burpees
7:52
Also tried some strict MUs and was able to hit 4 singles in about 5min. They're feeling better. Not sure that they would meet regional standards but its progress.
PM:
16min EMOM
1st: 10/10/10/9/9/9/9/9
2nd: 10/10/10/10/10/10/10/10
Sled push - Done with 2 45# plates.
A.M.
Row 4 min @ 2k pace
Rest 3 min
Row 3 min @ 2k pace
Rest 2 min
Row 1 min @ 2k pace, rest 30 sec x 4
Rest 2 min
For time:
18-15-12-9-6-3
Wallball, 20#
Burpees
P.M.
16 min EMOM
1st- 10-12 CTB Pull Ups
2nd- 10-12 Kipping HSPU’s @ 3.5” deficit **shoot for highest # possible
+
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover
AM:
Rowing done.
WBs & Burpees
7:52
Also tried some strict MUs and was able to hit 4 singles in about 5min. They're feeling better. Not sure that they would meet regional standards but its progress.
PM:
16min EMOM
1st: 10/10/10/9/9/9/9/9
2nd: 10/10/10/10/10/10/10/10
Sled push - Done with 2 45# plates.
Friday
W1
Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 10 TnG, rest 2-3 min **start light and move well, build as you feel comfortable
B. Front Squat @ 70X1, 4 x 7, rest 3 min
C1. Supinated Grip Pendlay Row @ 20X2, 4 x 6-8, rest 30 sec
C2. Strict Pull Ups, 4 x AMRAP unbroken, rest 30 sec
C3. Strict Ring Dips @ 40X1, 4 x 4-5, rest 30 sec
C4. Lying Tricep Extensions w/ Barbell, 4, x 12, rest 60 sec
A. Done @ 115/115/115/135
B. 185/185/205/205 Dang those were tough.
C1. 135/135/155/155
C2. 7/6/6/5
C3. 10/11/9/7
C4. Done
Friday- Snatch Density Heavy + Squat Endurance + UB Strength Endurance
A. Squat Snatch, 4 x 10 TnG, rest 2-3 min **start light and move well, build as you feel comfortable
B. Front Squat @ 70X1, 4 x 7, rest 3 min
C1. Supinated Grip Pendlay Row @ 20X2, 4 x 6-8, rest 30 sec
C2. Strict Pull Ups, 4 x AMRAP unbroken, rest 30 sec
C3. Strict Ring Dips @ 40X1, 4 x 4-5, rest 30 sec
C4. Lying Tricep Extensions w/ Barbell, 4, x 12, rest 60 sec
A. Done @ 115/115/115/135
B. 185/185/205/205 Dang those were tough.
C1. 135/135/155/155
C2. 7/6/6/5
C3. 10/11/9/7
C4. Done
Thursday, July 21, 2016
Wednesday
Wednesday- Squat/Pull Strength + Bend Push Strength + Core
A1. Front Squat, build to 1RM
A2. Wtd Pull up, build to 1RM
B. Front Squat @ 85%, 1 x max reps
C. Strict Pull Up, 1 x max unbroken
D. Wtd Ring Dip, build to 1RM
E. Strict Ring Dip, 1 x max unbroken
+
10 sets
30 sec Run @ threshold pace (1 mile PR pace)
30 sec walk briskly
A1. 355# Knees and shins were hurting today. A lot of squats this week. Need ice bath.
A2. 75# BW - 213#
B. 7 @ 300#
C. 12
D. 70#
E. 17
10sets done - running doesnt feel good at the moment.
A1. Front Squat, build to 1RM
A2. Wtd Pull up, build to 1RM
B. Front Squat @ 85%, 1 x max reps
C. Strict Pull Up, 1 x max unbroken
D. Wtd Ring Dip, build to 1RM
E. Strict Ring Dip, 1 x max unbroken
+
10 sets
30 sec Run @ threshold pace (1 mile PR pace)
30 sec walk briskly
A1. 355# Knees and shins were hurting today. A lot of squats this week. Need ice bath.
A2. 75# BW - 213#
B. 7 @ 300#
C. 12
D. 70#
E. 17
10sets done - running doesnt feel good at the moment.
Tuesday
Tuesday- Aerobic w/ Anaerobic mixed
20 min AMRAP
10 rounds for time:
3 Power Snatch, 135#
15 Wallball, 20#
***record time for 10 rounds and continue into…
AMRAP in remaining time:
1 Clean & Jerk, 135#
5 Pull Ups
10 Push Ups
15 Squats
2 Cl&J, 135#
5 Pull Ups
10 Push Ups
15 Squats
Etc… **continue adding 1 rep to Cl&J each round
10 rounds
12:30ish. Forgot the exact seconds
Went UB on WBs for 7 rounds and then broke to 5s
3+9push ups on 4th round
20 min AMRAP
10 rounds for time:
3 Power Snatch, 135#
15 Wallball, 20#
***record time for 10 rounds and continue into…
AMRAP in remaining time:
1 Clean & Jerk, 135#
5 Pull Ups
10 Push Ups
15 Squats
2 Cl&J, 135#
5 Pull Ups
10 Push Ups
15 Squats
Etc… **continue adding 1 rep to Cl&J each round
10 rounds
12:30ish. Forgot the exact seconds
Went UB on WBs for 7 rounds and then broke to 5s
3+9push ups on 4th round
Monday
Monday- Clean & Jerk + Oly Density + Press/Bend + Pull/Squat
A. Clean & Jerk, build to 1RM in 12 min
B. Squat Clean & Jerk @ 70%, 30 reps for time:
C. Good Morning @ 2010, 2 x 10, rest 1 min **should be able to do 135 or more on these
+
1500m Row warm up, increase speed every 250m
Rest 4-5 min
+
2k Row TT
**record avg pace/500m
Time
Ending HR
HRR
A. 345#
B. 11:45 @ 240#
C. 155# Felt way better this week. Using the curl the big toe to activate my hammies and glute.
Warm up done
2k row
Time: 7:05
Forgot to wear my HR monitor
A little different strategy used this week. Started off hard and tried to hold a 1:46m/500m throughout. Still getting stuck on that last 500m. Quads just burn and the meters just dont move.
A. Clean & Jerk, build to 1RM in 12 min
B. Squat Clean & Jerk @ 70%, 30 reps for time:
C. Good Morning @ 2010, 2 x 10, rest 1 min **should be able to do 135 or more on these
+
1500m Row warm up, increase speed every 250m
Rest 4-5 min
+
2k Row TT
**record avg pace/500m
Time
Ending HR
HRR
A. 345#
B. 11:45 @ 240#
C. 155# Felt way better this week. Using the curl the big toe to activate my hammies and glute.
Warm up done
2k row
Time: 7:05
Forgot to wear my HR monitor
A little different strategy used this week. Started off hard and tried to hold a 1:46m/500m throughout. Still getting stuck on that last 500m. Quads just burn and the meters just dont move.
Monday, July 18, 2016
Saturday
Saturday- A.M. BIke + Mixed P.M. UB Strength
A.M.
MAS Bike Test-
5 min warm up increasing speed every minute + any necessary stretching
+
3 x 10 sec MAX EFFORT, rest 3 min **record max pace in watts, RPM, speed- whatever available
+
6 min Bike TT
**record Max Cals
**Pace
**Ending HR
**HRR (HR after 1 min standing rest)
+
Rest as needed
5 sets of 1 min @ 100% 6 min TT pace, 1 min @ 50%
P.M.
50 Strict HSPU’s for time:
Rest as needed
+
For time:
10 Legless Rope Climbs
AM:
3sets
115/115/112
Its hard to see what my max RPM is when I'm going all out but I saw 115RPM.
6min Bike
111 Cals
Pace Avg 65RPM
HRR 140
Ending HR 176
PM:
HSPU 9:48
10 Legless - 13:43
A.M.
MAS Bike Test-
5 min warm up increasing speed every minute + any necessary stretching
+
3 x 10 sec MAX EFFORT, rest 3 min **record max pace in watts, RPM, speed- whatever available
+
6 min Bike TT
**record Max Cals
**Pace
**Ending HR
**HRR (HR after 1 min standing rest)
+
Rest as needed
5 sets of 1 min @ 100% 6 min TT pace, 1 min @ 50%
P.M.
50 Strict HSPU’s for time:
Rest as needed
+
For time:
10 Legless Rope Climbs
AM:
3sets
115/115/112
Its hard to see what my max RPM is when I'm going all out but I saw 115RPM.
6min Bike
111 Cals
Pace Avg 65RPM
HRR 140
Ending HR 176
PM:
HSPU 9:48
10 Legless - 13:43
Friday
Friday- Snatch Density Heavy + Squat Strength + Squat Endurance Testing
A. Squat Snatch, build to tough single for day in 15 min **1RM if feeling good
B. Squat Snatch- 30 @ 70% for time **2 sec pause in catch of each one
+
Rest as needed
30 Muscle Ups for time:
Rest as needed
+
Toes to Bar- 40 sec AMRAP, 40 sec rest, 40 sec AMRAP
A. 265#. Tried for 275# multiple times but kept missing it forward. 275# is definitely there.
B. Done @ 185#. 9:54. this is kinda sucked nut legs felt fine. Just lower back was a little tight.
C. 7:25 - Went out with 5/4 and then 3s. Failed a few reps around the 25th rep. My technique went down the drain around 12-15th rep. The last 15reps were almost all strict. Need to focus on getting my feet higher and pop my hips more.
Toes2Bar: 23/17
A. Squat Snatch, build to tough single for day in 15 min **1RM if feeling good
B. Squat Snatch- 30 @ 70% for time **2 sec pause in catch of each one
+
Rest as needed
30 Muscle Ups for time:
Rest as needed
+
Toes to Bar- 40 sec AMRAP, 40 sec rest, 40 sec AMRAP
A. 265#. Tried for 275# multiple times but kept missing it forward. 275# is definitely there.
B. Done @ 185#. 9:54. this is kinda sucked nut legs felt fine. Just lower back was a little tight.
C. 7:25 - Went out with 5/4 and then 3s. Failed a few reps around the 25th rep. My technique went down the drain around 12-15th rep. The last 15reps were almost all strict. Need to focus on getting my feet higher and pop my hips more.
Toes2Bar: 23/17
Thursday, July 14, 2016
Wednesday
Wednesday- Squat/Pull Strength + Bend Push Strength + Core
A1. Overhead squat @ 33X1, 4 x 3, rest 60 sec
A2. Towel L-sit Pull Ups, 4 x 4-6 reps, rest 2 min
B1. Snatch High Pull @ 20X1, 4 x 5, rest 60 sec **pull to nipple line, don’t go too heavy to where you can’t get it this high
B2. Wtd Ring Dips @ 33X1, 4 x 5, rest 2 min
+
15 min EMOM
1st- 10-30 sec Bottom of Ring Hold
2nd- 20-30 sec Hollow Hold
3rd- 15-20 Hip Extensions.
A1. 225/255/265/285. Happy with that.
A2. Done
B1. 135/165/185/215
B2. 35/26/26/26
EMOM - Done
Tuesday
Tuesday- Aerobic w/ Anaerobic mixed
40 min EMOM
1st- 10 Burpees + easy bike…
2nd- 35 Double Unders + easy bike…
3rd- 3 Wall Walks + easy bike....
4th- 10 Box Jumps, 30” step down + easy bike…
5th- 16 Wallball, 20# + easy bike….
6th- 3 Deadlifts @ 87% of 3RM + rest
Done. This was a lttile tougher this week.
DL was @ 325#
40 min EMOM
1st- 10 Burpees + easy bike…
2nd- 35 Double Unders + easy bike…
3rd- 3 Wall Walks + easy bike....
4th- 10 Box Jumps, 30” step down + easy bike…
5th- 16 Wallball, 20# + easy bike….
6th- 3 Deadlifts @ 87% of 3RM + rest
Done. This was a lttile tougher this week.
DL was @ 325#
Monday
Monday- Clean & Jerk + Oly Density + Press/Bend + Pull/Squat
A. Clean + Power Jerk, build to tough complex in 12 min
B. 5 Power Clean to OH every min for 10 min **start @ 145 & build if possible
C1. Good Morning @ 2010, 3 x 10, rest 1 min **should be able to do 135 or more on these
C2. Incline DB Press @ 20X2, 3 x 12, rest 90 sec
+
16 min EMOM
1st- 4 Front Rack Lunges + 2 Front Squats @ 185-205#
2nd- 1-2 Rope Climbs **legless if possible
A. 315# PR was planning on going that high but I felt good so went for it.
B. 5min @ 145#. 5min @ 155#.
C1. Done @165#
*So after listening to barbell shrugged this week I realized that I have been lifting my big toes and not activating my glute on these and as a result I have felt my low back tighten up and even give out at the bottom of the good morning. So correction this wee will be to curl my big toe and activate the glute firtst.
C2. 50# on all sets
EMOM - Done
A. Clean + Power Jerk, build to tough complex in 12 min
B. 5 Power Clean to OH every min for 10 min **start @ 145 & build if possible
C1. Good Morning @ 2010, 3 x 10, rest 1 min **should be able to do 135 or more on these
C2. Incline DB Press @ 20X2, 3 x 12, rest 90 sec
+
16 min EMOM
1st- 4 Front Rack Lunges + 2 Front Squats @ 185-205#
2nd- 1-2 Rope Climbs **legless if possible
A. 315# PR was planning on going that high but I felt good so went for it.
B. 5min @ 145#. 5min @ 155#.
C1. Done @165#
*So after listening to barbell shrugged this week I realized that I have been lifting my big toes and not activating my glute on these and as a result I have felt my low back tighten up and even give out at the bottom of the good morning. So correction this wee will be to curl my big toe and activate the glute firtst.
C2. 50# on all sets
EMOM - Done
Sunday
Sunday
Run/Row mixed
3 sets
4 min @ 100% MAS (2k pace or mile pace)
Rest 3 min
**alternate back and forth, 2 on rower, 2 running
This is hard to maintain. Was only able to maintain 2k pace on rower for about 2min and then dropped.
15 min EMOM
1- 20 sec Max Distance HS Walk
2- 20-40 sec Hollow Hold
3- 10 Alt Pistols, slight pause in the bottom
done
Run/Row mixed
3 sets
4 min @ 100% MAS (2k pace or mile pace)
Rest 3 min
**alternate back and forth, 2 on rower, 2 running
This is hard to maintain. Was only able to maintain 2k pace on rower for about 2min and then dropped.
15 min EMOM
1- 20 sec Max Distance HS Walk
2- 20-40 sec Hollow Hold
3- 10 Alt Pistols, slight pause in the bottom
done
Saturday
Saturday- A.M. BIke + Mixed P.M. UB Strength
A.M.
3 sets 3 min Bike @ 100% 6 min Bike pace, easy spin 2 min
+
4 sets
60 sec 15 Power/Muscle Snatch, 75# + Wallball in remaining time
60 sec rest
60 sec Double Unders
60 sec rest
60 sec Burpee Box Jumps, 24”
60 sec rest
P.M.
A1. Single Arm KB Press, 5 x 4-8 reps, rest 60 sec
A2. Rope Climb, 5 x 1 legless + 1 w/ legs, rest 2 min
B1. DB Arnold Press @ 20X1, 3 x 10-12, rest 60 sec **sae weight
B2. Supinated Grip Pendlay Row @ 11X1, 3 x 5, rest 2 min
+
8 min AMRAP
30 Muscle Ups
40 HSPU’s
50 Toes to Bar
A.M.
3 sets 3 min Bike @ 100% 6 min Bike pace, easy spin 2 min
+
4 sets
60 sec 15 Power/Muscle Snatch, 75# + Wallball in remaining time
60 sec rest
60 sec Double Unders
60 sec rest
60 sec Burpee Box Jumps, 24”
60 sec rest
P.M.
A1. Single Arm KB Press, 5 x 4-8 reps, rest 60 sec
A2. Rope Climb, 5 x 1 legless + 1 w/ legs, rest 2 min
B1. DB Arnold Press @ 20X1, 3 x 10-12, rest 60 sec **sae weight
B2. Supinated Grip Pendlay Row @ 11X1, 3 x 5, rest 2 min
+
8 min AMRAP
30 Muscle Ups
40 HSPU’s
50 Toes to Bar
AM:
A. Done - Last round was tough to hold.
4 Sets
9/9/5/0
75/75/76/70
10/10/10/10
I died on the last round. Felt weird. Think I slept too much.
PM:
A1. 45# on all sets
A2. Done
B1. 50# on all sets
B2. 155/155/165
C. 17 HSPU
Finished the MUs around 6:30. Did a set of 5 off the bat and then went to 3s all the way through.
Friday
W4
Friday- Snatch Density Heavy + Squat Strength + Squat Endurance Testing
A. Squat Snatch (Below Knee), build to tough single for day in 10 min
B. 1 Squat Snatch/45 sec @ 80-90% of A for 15 reps **every 45 sec, not every minute
C. Back Squat @ 12X1, build to tough single in 12 min
+
For time:
40 Alt Step Ups, 24”
30 Alt Step Ups, 24”- 25# DB each hand
20 Alt Step Ups, 24”- 45# DB each hand
Friday- Snatch Density Heavy + Squat Strength + Squat Endurance Testing
A. Squat Snatch (Below Knee), build to tough single for day in 10 min
B. 1 Squat Snatch/45 sec @ 80-90% of A for 15 reps **every 45 sec, not every minute
C. Back Squat @ 12X1, build to tough single in 12 min
+
For time:
40 Alt Step Ups, 24”
30 Alt Step Ups, 24”- 25# DB each hand
20 Alt Step Ups, 24”- 45# DB each hand
A. 245# missed 255# 3 times
B. 7 reps @ 195#. 8 reps @ 205#
C. Worked up to 445#. Felt good.
D. 6:53 - This wasn't that bad.
Thursday, July 7, 2016
Missed Tuesday and Wednesday :(
Tuesday- Aerobic w/ Anaerobic mixed
40 min EMOM
1st- 9 Burpees + easy bike…
2nd- 35 Double Unders + easy bike…
3rd- 3 Wall Walks + easy bike....
4th- 9 Box Jumps, 30” step down + easy bike…
5th- 14 Wallball, 20# + easy bike….
6th- 3 Deadlifts @ 85% of 3RM + rest
Wednesday- Squat/Pull Strength + Bend Push Strength + Core
A1. Overhead squat @ 33X1, 4 x 4, rest 60 sec
A2. Towel L-sit Pull Ups, 4 x 4-6 reps, rest 2 min
B1. Snatch High Pull @ 20X1, 4 x 5, rest 60 sec **pull to nipple line, don’t go too heavy to where you can’t get it this high
B2. Wtd Ring Dips @ 33X1, 4 x 5, rest 2 min
+
15 min EMOM
1st- 10-30 sec Bottom of Ring Hold
2nd- 20-30 sec Hollow Hold
3rd- 15-20 Hip Extensions
Missed Tuesday and Wednesday - Work has been busy and wasn't able to make it to the gym.
40 min EMOM
1st- 9 Burpees + easy bike…
2nd- 35 Double Unders + easy bike…
3rd- 3 Wall Walks + easy bike....
4th- 9 Box Jumps, 30” step down + easy bike…
5th- 14 Wallball, 20# + easy bike….
6th- 3 Deadlifts @ 85% of 3RM + rest
Wednesday- Squat/Pull Strength + Bend Push Strength + Core
A1. Overhead squat @ 33X1, 4 x 4, rest 60 sec
A2. Towel L-sit Pull Ups, 4 x 4-6 reps, rest 2 min
B1. Snatch High Pull @ 20X1, 4 x 5, rest 60 sec **pull to nipple line, don’t go too heavy to where you can’t get it this high
B2. Wtd Ring Dips @ 33X1, 4 x 5, rest 2 min
+
15 min EMOM
1st- 10-30 sec Bottom of Ring Hold
2nd- 20-30 sec Hollow Hold
3rd- 15-20 Hip Extensions
Missed Tuesday and Wednesday - Work has been busy and wasn't able to make it to the gym.
Monday
Monday- Clean & Jerk + Oly Density + Press/Bend + Pull/Squat
A. Power Clean + Clean + 2 Jerks, build to tough complex in 12 min **drop each clean
B. 5 Power Clean to OH every min for 10 min **start @ 135 & build if possible
C1. Good Morning @ 2010, 3 x 10, rest 1 min **should be able to do 135 or more on these
C2. Incline DB Press @ 20X2, 3 x 12, rest 90 sec
+
16 min EMOM
1st- 6 Front Rack Lunges + 4 Front Squats @ 155#
2nd- 1-2 Rope Climbs **legless if possible
A. Power Clean + Clean + 2 Jerks, build to tough complex in 12 min **drop each clean
B. 5 Power Clean to OH every min for 10 min **start @ 135 & build if possible
C1. Good Morning @ 2010, 3 x 10, rest 1 min **should be able to do 135 or more on these
C2. Incline DB Press @ 20X2, 3 x 12, rest 90 sec
+
16 min EMOM
1st- 6 Front Rack Lunges + 4 Front Squats @ 155#
2nd- 1-2 Rope Climbs **legless if possible
A. Worked up to 285# but failed the 2nd jerk
B. 4min at 135#/3min @ 155/3min @ 165
C1. Done @ 155#
C2. 50#
EMOM - Done 1 legless every min for 10min and then used legs
Sunday
Sunday
Run/Row mixed
3 sets
4 min @ 100% MAS (2k pace or mile pace)
Rest 4 min
**alternate back and forth, 2 on rower, 2 running
+
15 min EMOM
1- 20 sec Max Distance HS Walk
2- 20-40 sec Hollow Hold
3- 10 Alt Pistols, slight pause in the bottom
DONE
Run/Row mixed
3 sets
4 min @ 100% MAS (2k pace or mile pace)
Rest 4 min
**alternate back and forth, 2 on rower, 2 running
+
15 min EMOM
1- 20 sec Max Distance HS Walk
2- 20-40 sec Hollow Hold
3- 10 Alt Pistols, slight pause in the bottom
DONE
Saturday
Saturday- A.M. BIke + Mixed P.M. UB Strength
A.M.
3 sets 3 min Bike @ 100% 6 min Bike pace, easy spin 2 min
+
4 sets
60 sec 15 KB Swings, 70# + Wallball in remaining time
60 sec rest
60 sec Double Unders
60 sec rest
60 sec Burpee Box Jumps, 30”
60 sec rest
P.M.
A1. Single Arm KB Press, 5 x 4-6 reps, rest 60 sec
A2. Rope Climb, 5 x 1 legless + 1 w/ legs, rest 2 min
B1. DB Arnold Press @ 20X1, 3 x 8-10, rest 60 sec
B2. Supinated Grip Pendlay Row @ 11X1, 3 x 8, rest 2 min
+
8 min AMRAP
2 Muscle Ups
4 Ring Dips
6 CTB Pull Ups
8 Toes to Bar
AM:
3 sets done - Those hurt
4sets
10/10/9/9
75/75/81/85
10/10/10/10
PM:
A1. Done @ 45#
A2. Done
B1. Done @ 50#
B2. Done @ 155#
8min AMRAP
4rds+6
A.M.
3 sets 3 min Bike @ 100% 6 min Bike pace, easy spin 2 min
+
4 sets
60 sec 15 KB Swings, 70# + Wallball in remaining time
60 sec rest
60 sec Double Unders
60 sec rest
60 sec Burpee Box Jumps, 30”
60 sec rest
P.M.
A1. Single Arm KB Press, 5 x 4-6 reps, rest 60 sec
A2. Rope Climb, 5 x 1 legless + 1 w/ legs, rest 2 min
B1. DB Arnold Press @ 20X1, 3 x 8-10, rest 60 sec
B2. Supinated Grip Pendlay Row @ 11X1, 3 x 8, rest 2 min
+
8 min AMRAP
2 Muscle Ups
4 Ring Dips
6 CTB Pull Ups
8 Toes to Bar
AM:
3 sets done - Those hurt
4sets
10/10/9/9
75/75/81/85
10/10/10/10
PM:
A1. Done @ 45#
A2. Done
B1. Done @ 50#
B2. Done @ 155#
8min AMRAP
4rds+6
Friday
Friday- Snatch Density Heavy + Squat Strength + Squat Endurance Testing
A. 2-Position Snatch (high hang, Below Knee), build to tough single for day in 10 min
B. 1 Squat Snatch/45 sec @ 80-90% of A for 15 reps
C. Back Squat, build to tough triple in 12 min
+
For time:
30 Overhead Squats, 155#
30 Front Squats, 155#
30 Back Squats, 155#
A. 235# Felt good
B. Started at 185 for 6min,195 for 6min,205 for 3min, 215 for 5min.
*I felt really good on these so decided to go for 20min
C. 385#
D. 8:37
*Ouch
A. 2-Position Snatch (high hang, Below Knee), build to tough single for day in 10 min
B. 1 Squat Snatch/45 sec @ 80-90% of A for 15 reps
C. Back Squat, build to tough triple in 12 min
+
For time:
30 Overhead Squats, 155#
30 Front Squats, 155#
30 Back Squats, 155#
A. 235# Felt good
B. Started at 185 for 6min,195 for 6min,205 for 3min, 215 for 5min.
*I felt really good on these so decided to go for 20min
C. 385#
D. 8:37
*Ouch
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