Tuesday
10 min @ 80%
Run 200m
12 Deadlifts, 155#
9 Hang Power Cleans, 155#
6 Shoulder to OH, 155#
Rest 5 min
10 min @ 80%
Bike 25 Cals
4 Muscle Ups
8 Kipping HSPU’s, 5” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Double KB Thrusters, 53#/H
10 CTB Pull-Ups
Did Tuesdays on Wednesday
3rds
2rds + 4MUs
2rds + 50 DUs
Thursday, October 27, 2016
Tuesday
Monday
A. Power Clean, tough single for the day **no fails
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 5 Thrusters, 185# + 3 Box Jumps, 36”
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 12 Alt DB Snatch, 75#
2nd- 45 Double Unders
3rd- 15 Wallball, 30#
Did Mondays on Tuesday
A. 285#
B. Done @ 225/245
EMOM 12
Done
EMOM 15
Got through 1 round and then couldn't finish it. Still wasn't feeling good from Monday
A. Power Clean, tough single for the day **no fails
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 5 Thrusters, 185# + 3 Box Jumps, 36”
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 12 Alt DB Snatch, 75#
2nd- 45 Double Unders
3rd- 15 Wallball, 30#
Did Mondays on Tuesday
A. 285#
B. Done @ 225/245
EMOM 12
Done
EMOM 15
Got through 1 round and then couldn't finish it. Still wasn't feeling good from Monday
Sunday
Sunday
Row 250m for time **go all out but focus on leg drive not arm pull
Rest 2 min
21 Muscle Ups for time (start w/ 3’s, 4 at absolute most)
+
Row 200m @ 1:40/500m, rest 20 sec x 8
+
12 min EMOM
1st- 2 Strict CTB + 10 CTB Pull-Ups Unbroken
2nd- 6-8 Strict HSPU’s unbroken- 2” deficit
+
Bike 3 x 15 Cals Max Effort, rest 3:1
Time: 3:18
Skipped the rest. Didnt have time.
Row 250m for time **go all out but focus on leg drive not arm pull
Rest 2 min
21 Muscle Ups for time (start w/ 3’s, 4 at absolute most)
+
Row 200m @ 1:40/500m, rest 20 sec x 8
+
12 min EMOM
1st- 2 Strict CTB + 10 CTB Pull-Ups Unbroken
2nd- 6-8 Strict HSPU’s unbroken- 2” deficit
+
Bike 3 x 15 Cals Max Effort, rest 3:1
Time: 3:18
Skipped the rest. Didnt have time.
Saturday
Saturday
Dynamic Run Warm Up- 15-20 min
+
For Time:
25 Deadlift
50 Alternating Pistols
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
Run 800m @ aerobic pace
Time: 7:42
Runs - Done - 2:00/2:08/2:05/2:00
800m - Skipped
Dynamic Run Warm Up- 15-20 min
+
For Time:
25 Deadlift
50 Alternating Pistols
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
Run 800m @ aerobic pace
Time: 7:42
Runs - Done - 2:00/2:08/2:05/2:00
800m - Skipped
Friday
W4
Friday
9-7-5-3-1 (135, 165, 195, 225, 255#)
Squat Clean Thruster
*8 minute time cap
A. Hang Power Snatch , tough single, then -10% for 4-5 singles
B. Front Squat @ 30X1, build to tough single, then -15-20% for 2 x 3 reps
C. Deadlift, 1 rep @ 425/45 sec for 6 reps
D. Strict HSPU’s- 5/35 sec for 10 sets (skip this, just leaving it in here so I remember to get back to it next week
E. 1 L-sit Rope Climb/90 sec for 8 reps
Cluster - 5:02
A. 225# and 205#
B. 355# and 285/305
C.Done
D. L-Sit - Done, but only got half way
Friday
9-7-5-3-1 (135, 165, 195, 225, 255#)
Squat Clean Thruster
*8 minute time cap
A. Hang Power Snatch , tough single, then -10% for 4-5 singles
B. Front Squat @ 30X1, build to tough single, then -15-20% for 2 x 3 reps
C. Deadlift, 1 rep @ 425/45 sec for 6 reps
D. Strict HSPU’s- 5/35 sec for 10 sets (skip this, just leaving it in here so I remember to get back to it next week
E. 1 L-sit Rope Climb/90 sec for 8 reps
Cluster - 5:02
A. 225# and 205#
B. 355# and 285/305
C.Done
D. L-Sit - Done, but only got half way
Thursday, October 20, 2016
Tuesday
Tuesday
10 min @ 80%
Row 250m
25 Wallball, 20#
5 Muscle Ups
Rest 5 min
10 min @ 80%
Bike 25 Cals
10 Power Cleans, 185# (singles)
10 Kipping HSPU’s, 5” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Double KB Thrusters, 53#/H
10 CTB Pull-Ups
Did the fitest games qualifier today.
250m row
Rest 2min
21 MUs for time
40sec
3:56 - feel like I should be better at muscle ups but also had the wrong strategy.
Only had time for 2 rds
2+126m
3+1PHSPU
Wednesday
Wednesday
A. Front Squat w/ Chains @ 60% + Chains, 3/min for 10 min
B. Power Clean to OH, 3 x 15 reps TnG, rest 2 min **start w/ 115# and build off feel but keep it smooth and efficient
+
3 rounds for time:
50’ Heavy Sled Drag, heavy grinding weight, not sprinting
50’ HS Walk
15 Double KB Front Squats, 53#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed
A. 235#
B. All done @135# - slowed down on these and they felt much better
3rds
11:00
Tricep ext. - skipped. I will add to Friday or today.
A. Front Squat w/ Chains @ 60% + Chains, 3/min for 10 min
B. Power Clean to OH, 3 x 15 reps TnG, rest 2 min **start w/ 115# and build off feel but keep it smooth and efficient
+
3 rounds for time:
50’ Heavy Sled Drag, heavy grinding weight, not sprinting
50’ HS Walk
15 Double KB Front Squats, 53#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed
A. 235#
B. All done @135# - slowed down on these and they felt much better
3rds
11:00
Tricep ext. - skipped. I will add to Friday or today.
Wednesday, October 19, 2016
Monday
A. Hang Squat Clean, tough single for the day **no fails
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 4 Steps Front Rack Lunges + 5 Front Squats, 165#
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 12 Power Snatch, 95#
2nd- 45 Double Unders
3rd- 7 Burpee Box Jump Overs, 24”
A. Hang Squat Clean, tough single for the day **no fails
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 4 Steps Front Rack Lunges + 5 Front Squats, 165#
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 12 Power Snatch, 95#
2nd- 45 Double Unders
3rd- 7 Burpee Box Jump Overs, 24”
A. 295#
B. 5 @ 235# 3 @ 255# 7 @ 275#
EMOM 12 - done. Didn't know but I set the clock on the wrong setting. Ended up doing the first 8min every 45sec.
EMOM 15 - Done
Monday, October 17, 2016
Sunday
Sunday
Row 200m @ 1:40/500m, rest 20 sec x 8
+
14 min EMOM
1st- 12 CTB Pull-Ups Unbroken
2nd- 12 Strict HSPU’s unbroken
+
Bike 5 x 15 Cals Max Effort, rest 4:1
Row - Done
EMOM - Done
Only got 11 reps on HSPU around the 4th round and on.
Bike - Done
Row 200m @ 1:40/500m, rest 20 sec x 8
+
14 min EMOM
1st- 12 CTB Pull-Ups Unbroken
2nd- 12 Strict HSPU’s unbroken
+
Bike 5 x 15 Cals Max Effort, rest 4:1
Row - Done
EMOM - Done
Only got 11 reps on HSPU around the 4th round and on.
Bike - Done
Saturday
Saturday
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
3 rounds for time:
20 Burpees
30 Cal Bike
Rest 3 min
For time @ aerobic effort
27-21-15-9
Wallball, 30#
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace
400's - Done. 1:45/1:46/1:42/1:50
10:17 - tried to push hard on this. The bike slowed me down a lot. Burpees took about a minute each round.
15:00
800 -Done
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
3 rounds for time:
20 Burpees
30 Cal Bike
Rest 3 min
For time @ aerobic effort
27-21-15-9
Wallball, 30#
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace
400's - Done. 1:45/1:46/1:42/1:50
10:17 - tried to push hard on this. The bike slowed me down a lot. Burpees took about a minute each round.
15:00
800 -Done
Friday
W3
Friday
A. Squat Snatch , tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough single, then -15-20% for 2 x 3 reps
C. Deadlift, 4 x 1.1, rest 10 sec b/w reps + 2-3 min **first set @ 425# and try to build
D. Strict HSPU’s- 5/40 sec for 10 sets
E. 1 L-sit Rope Climb/90 sec for 10 min.
A. 255# - I let my ego get the best of me on this and tried to go for a pr and it wasn't their. Had a lot of fails. Dropped to 225# and couldn't hit it at all. Finished my last sets at 185#.
B. 425# and 365#
C. 445#/455#/465#/465# failed last rep
D. Done
E. Done I did every 2min b/c don't think I could finish if I did every 90sec.
Friday
A. Squat Snatch , tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough single, then -15-20% for 2 x 3 reps
C. Deadlift, 4 x 1.1, rest 10 sec b/w reps + 2-3 min **first set @ 425# and try to build
D. Strict HSPU’s- 5/40 sec for 10 sets
E. 1 L-sit Rope Climb/90 sec for 10 min.
A. 255# - I let my ego get the best of me on this and tried to go for a pr and it wasn't their. Had a lot of fails. Dropped to 225# and couldn't hit it at all. Finished my last sets at 185#.
B. 425# and 365#
C. 445#/455#/465#/465# failed last rep
D. Done
E. Done I did every 2min b/c don't think I could finish if I did every 90sec.
Thursday, October 13, 2016
Wednesday
Wednesday
A. Front Squat w/ Chains @ 55% + Chains, 3/min for 10 min
B. Power Clean to OH, 7, 9, 12, 7 reps TnG, rest 2 min **build off feel but keep it smooth and efficient
+
3 rounds for time:
50’ Double KB Overhead Carry, 53-70# KB’s, first set should be unbroken
50’ HS Walk
50’ Double KB Front Rack Walking Lunges, 53#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed
A. Front Squat w/ Chains @ 55% + Chains, 3/min for 10 min
B. Power Clean to OH, 7, 9, 12, 7 reps TnG, rest 2 min **build off feel but keep it smooth and efficient
+
3 rounds for time:
50’ Double KB Overhead Carry, 53-70# KB’s, first set should be unbroken
50’ HS Walk
50’ Double KB Front Rack Walking Lunges, 53#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed
A. Done @ 235#
B. 135/155/155/155
C. 11:40 - HSPUs were tough
D. Done with 50#
Tuesday
Tuesday
10 min @ 80%
Row 250m
20 Overhead Squats, 95#
10 Bar-Muscle Ups
Rest 5 min
10 min @ 80%
Bike 25 Cals
15 Deadlifts, 225#
15 Kipping HSPU’s, 3” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Hang Squat Cleans, 95#
10 CTB Pull-Ups
10 min @ 80%
Row 250m
20 Overhead Squats, 95#
10 Bar-Muscle Ups
Rest 5 min
10 min @ 80%
Bike 25 Cals
15 Deadlifts, 225#
15 Kipping HSPU’s, 3” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Hang Squat Cleans, 95#
10 CTB Pull-Ups
2+10 OHS
2+13 HSPUs
2+15 C2B - Did 15 C2B not 10
Monday
Monday
A. Power Clean + Squat Clean, tough complex
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 8 Steps Front Rack Lunges + 4 Front Squats, 185#
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 10 Power Snatch, 95#
2nd- 45 Double Unders
3rd- 10 Bar-Facing Burpees
A. 315# power clean PR
B. 235 for 5 reps/255 for 3 reps/275 for the remaining time
EMOM 12 - Only got 4 rounds and had to rest a min between rds 3&4
EMOM 15 - done
https://www.youtube.com/watch?v=Cn2uQDQx814
A. Power Clean + Squat Clean, tough complex
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 8 Steps Front Rack Lunges + 4 Front Squats, 185#
2nd- 12 Toes to Bar
+
15 min EMOM
1st- 10 Power Snatch, 95#
2nd- 45 Double Unders
3rd- 10 Bar-Facing Burpees
A. 315# power clean PR
B. 235 for 5 reps/255 for 3 reps/275 for the remaining time
EMOM 12 - Only got 4 rounds and had to rest a min between rds 3&4
EMOM 15 - done
https://www.youtube.com/watch?v=Cn2uQDQx814
Friday
Friday
A. Low Hang Snatch (below knee), tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough double, then -10-15% for 2 x 3 reps
C. Deadlift, 3 x 1.1.1, rest 10 sec b/w reps + 2-3 min **first set @ 400# and try to build
D. Strict HSPU’s- 5/50 sec for 10 sets
E. 1 L-sit Rope Climb/2 min for 10 min
A. 255# jumped to 275# and almost had it! ugh so close!
https://www.youtube.com/watch?v=UP6io4KL-xA
B. 405# - 365# @ 2x3
C. 405/425/445
D. done - I switched between 6 and 5 reps.
E. done
A. Low Hang Snatch (below knee), tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough double, then -10-15% for 2 x 3 reps
C. Deadlift, 3 x 1.1.1, rest 10 sec b/w reps + 2-3 min **first set @ 400# and try to build
D. Strict HSPU’s- 5/50 sec for 10 sets
E. 1 L-sit Rope Climb/2 min for 10 min
A. 255# jumped to 275# and almost had it! ugh so close!
https://www.youtube.com/watch?v=UP6io4KL-xA
B. 405# - 365# @ 2x3
C. 405/425/445
D. done - I switched between 6 and 5 reps.
E. done
Thursday, October 6, 2016
Wednesday
Wednesday
A. Front Squat w/ Chains @ 50% + Chains, 3/min for 10 min
B. Power Clean to OH, 3 x 10 TnG, rest 2 min start @ 135# and build off feel but keep it smooth and efficient
+
3 rounds for time:
75’ Front Rack Yoke Carry, heavy as possible, first set should be unbroken
50’ HS Walk
25 Double KB Front Squats, 35#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed
A. Done @ 205#
B. All Done @ 135# - I'm not a fan of barbell cycling.
Don't have a yoke so used a 45# bar. Loaded 275# for the carry.
Handstand walk on the 2nd round got tough. I couldn't get 5' w/o dropping.
Time: 13:12
Tricep extension - Done
Also started doing the strongfit tricep and bicep opener.
A. Front Squat w/ Chains @ 50% + Chains, 3/min for 10 min
B. Power Clean to OH, 3 x 10 TnG, rest 2 min start @ 135# and build off feel but keep it smooth and efficient
+
3 rounds for time:
75’ Front Rack Yoke Carry, heavy as possible, first set should be unbroken
50’ HS Walk
25 Double KB Front Squats, 35#/H
+
Standing Overhead Tricep Extensions, 3 x 20, rest as needed
A. Done @ 205#
B. All Done @ 135# - I'm not a fan of barbell cycling.
Don't have a yoke so used a 45# bar. Loaded 275# for the carry.
Handstand walk on the 2nd round got tough. I couldn't get 5' w/o dropping.
Time: 13:12
Tricep extension - Done
Also started doing the strongfit tricep and bicep opener.
Tuesday
Tuesday
A. 1 L-sit Rope Climb/min for 5 min
B. Bike 3 x 25 Cals, rest 1:1
10 min @ 80%
Row 250m
25 Wallball, 20#
5 Muscle Ups
Rest 5 min
10 min @ 80%
Bike 25 Cals
25 Russian KB Swings, 53#
5 Kipping HSPU’s, 6” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Hang Squat Cleans, 95#
5 Bar-Muscle Ups
A. was only able to do 1 1/2 legless. Finished with kipping legless
B. Sprinted on the first 25 cals and then died.
33sec/1:05/1:25
2 rds + 25 WBs
3rds + 5cals
2rds + 4 MUs - Did squat cleans so dropped every time. Missed the "hang" part.
A. 1 L-sit Rope Climb/min for 5 min
B. Bike 3 x 25 Cals, rest 1:1
10 min @ 80%
Row 250m
25 Wallball, 20#
5 Muscle Ups
Rest 5 min
10 min @ 80%
Bike 25 Cals
25 Russian KB Swings, 53#
5 Kipping HSPU’s, 6” deficit
Rest 5 min
10 min @ 80%
3 x 25 Unbroken Double Unders
15 Hang Squat Cleans, 95#
5 Bar-Muscle Ups
A. was only able to do 1 1/2 legless. Finished with kipping legless
B. Sprinted on the first 25 cals and then died.
33sec/1:05/1:25
2 rds + 25 WBs
3rds + 5cals
2rds + 4 MUs - Did squat cleans so dropped every time. Missed the "hang" part.
Tuesday, October 4, 2016
Monday
Monday
A. Squat Clean + Hang Clean, tough complex
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 12 Steps Front Rack Lunges, 155#
2nd- 10 Toes to Bar
+
15 min EMOM
1st- 10 Power Snatch, 75#
2nd- 45 Double Unders
3rd- 7 Burpee Box Jumps, 24”
A. Squat Clean + Hang Clean, tough complex
B. Squat Clean, 1/45 sec for 15 reps @ 75-90% of A
+
12 min EMOM
1st- 12 Steps Front Rack Lunges, 155#
2nd- 10 Toes to Bar
+
15 min EMOM
1st- 10 Power Snatch, 75#
2nd- 45 Double Unders
3rd- 7 Burpee Box Jumps, 24”
First good strength day in a long time. Legs have felt weak for awhile. Felt strong today. Probably the pizza I ate Sunday night. lol!
A. 305# - Clean felt good. Hang clean felt tough but legs were good.
https://youtu.be/ImAVe2JA26w
B. 235- for 2rds. 255 for 2rds. 275 for the rest. Felt good today.
12min EMOM - Done
15min EOM - Done
Sunday
Sunday
Row 150m @ 1:40/500m, rest 15 sec x 8
+
14 min EMOM
1st- 8-10 CTB Pull-Ups Unbroken
2nd- 5-10 Strict HSPU’s unbroken
+
Bike 3 x 25 Cals, rest 1:1
Row - Done
EMOM - Done. reps all 10/10
Bike - Moved to Tuesday
Row 150m @ 1:40/500m, rest 15 sec x 8
+
14 min EMOM
1st- 8-10 CTB Pull-Ups Unbroken
2nd- 5-10 Strict HSPU’s unbroken
+
Bike 3 x 25 Cals, rest 1:1
Row - Done
EMOM - Done. reps all 10/10
Bike - Moved to Tuesday
Saturday
Saturday
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
For time @ aerobic effort
27-21-15-9
Row for Cals
Burpees
Rest 3 min
For time @ aerobic effort
27-21-15-9
Bike Cals
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace
1:49/1:50/1:49
11:58
14:08
800m - 4:00
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
For time @ aerobic effort
27-21-15-9
Row for Cals
Burpees
Rest 3 min
For time @ aerobic effort
27-21-15-9
Bike Cals
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace
1:49/1:50/1:49
11:58
14:08
800m - 4:00
Saturday
Saturday
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
For time @ aerobic effort
27-21-15-9
Row for Cals
Burpees
Rest 3 min
For time @ aerobic effort
27-21-15-9
Bike Cals
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace
1:49/1:50/1:49
11:58
14:08
800m - 4:00
Dynamic Run Warm Up- 15-20 min
+
Run 4 x 400m, rest 60 sec b/w sets - consistent times across
+
(2-3 min rest)
+
For time @ aerobic effort
27-21-15-9
Row for Cals
Burpees
Rest 3 min
For time @ aerobic effort
27-21-15-9
Bike Cals
Toes to Bar
+
(3-4 min rest)
+
Run 800m @ aerobic pace
1:49/1:50/1:49
11:58
14:08
800m - 4:00
Friday
Friday
A. Hang Snatch, tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough triple, then -10% for 2 x 3 reps
C. Deadlift, 3 x 1.1.1.1, rest 10 sec b/w reps + 2-3 min **first set @ 80% and build
D. Strict HSPU’s- 5/min for 10 min
E. 1 L-sit Rope Climb/min for 5 min
A. Hang Snatch, tough single, then -10% for 4-5 singles
B. Back Squat @ 30X1, build to tough triple, then -10% for 2 x 3 reps
C. Deadlift, 3 x 1.1.1.1, rest 10 sec b/w reps + 2-3 min **first set @ 80% and build
D. Strict HSPU’s- 5/min for 10 min
E. 1 L-sit Rope Climb/min for 5 min
Wasn't feeling good. Body felt beat up.
A. 235#
B. 215#
C. 380. Didn't build b/c didn't want to push it today.
D. Done
E. Moved to Tuesday
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