Wednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3
A. Power Snatch + Squat Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%
B. Power Clean & Jerk, build to 5RM TnG, no pause at shoulder on way up or on way down
C1. CTB Pull-Ups, 3 x 20 Unbroken, rest 60 sec
C2. Kipping HSPU’s @ 3” deficit, 3 x 15-20 unbroken, rest as needed to keep unbroken **note rest times
+
45 sec AMRAP, rest 5:15 x 4
Set 1 & 3
7 Bar-Facing Burpees
50’ Hand over Hand Sled Pull heavy but consistent pull (if you don’t have rope for sled to pull then do 1 Rope Climb w/ legs)
Bike for Cals in remaining time
Set 2 & 4
7 Squat Clean to Thrusters, 115#
50’ Sled Push heavy but sprint
Bike for Cals in remaining time
Felt great today.
A. 215/225/235 Prd my power snatch lol.
C1. Done - last few reps on the third set were rough
C2. 15 unbroken on all sets.
Rested 1:30 on both rest periods
AMRAPs:
1 - 12cals
2 - 6cals
3 - 12cals
4 - 6cals
Thursday, December 29, 2016
Tuesday
Tuesday- MAP 3/3
3 min @ 90%
5 Cal Bike
10 Hang Power Snatch, 95#
Rest 3 min
3 min @ 90%
12 Thrusters, 95#
1 Rope Climb
Rest 3 min
3 min @ 90%
10 Hang Power Cleans, 135#
10 Bar-Facing Burpees
Rest 3 min
3 min @ 90%
5 CTB Pull-Ups
10 Ring Push Ups
15 Wallball, 20#
Rest 3 min
3 min @ 90%
Row 150m
10 HSPU’s kipping
Rest 8 min
REPEAT ALL
3 min @ 90%
5 Cal Bike
10 Hang Power Snatch, 95#
Rest 3 min
3 min @ 90%
12 Thrusters, 95#
1 Rope Climb
Rest 3 min
3 min @ 90%
10 Hang Power Cleans, 135#
10 Bar-Facing Burpees
Rest 3 min
3 min @ 90%
5 CTB Pull-Ups
10 Ring Push Ups
15 Wallball, 20#
Rest 3 min
3 min @ 90%
Row 150m
10 HSPU’s kipping
Rest 8 min
REPEAT ALL
3/3+5
2+12/2+12
2/2+7
1+14WB/2+5c2b
2+74m/2+150m
Monday
30 min clock, start a new set every 6 minutes
A1. Back Squat @ 40X1, 5 x 4
A2. Wtd Pull-Up Cluster, 5 x 5.5, 10 sec b/w 5’s
A3. Behind the Neck Press @ 20X2, 5 x 8
+
Bike 1 min
Rest 30 sec
Row 1 min
Rest 30 sec
X 10
**each piece should increase in speed, don’t end with a sprint though, just end with faster pace
A1. 365#
A2. 18# - Rested more than 10sec between.
A3. 105#
Started bike around 42rpm and finished around 67rpm.
Row started around 2:06/500m finished around 1:42/500m
Sunday
Sunday- Gym Warm Up + Z1 recovery work
3 sets not for time:
2 Legless Rope Climbs
12 Ring Dips
10 Burpees to 8” target
+
40 min @ easy pace
Row 60 Cals
Run 400m
100m Reverse Sled Drag, light/moderate load
100m Forward Sled Drag, light/moderate load
50’ HS Walk
2 Turkish Get Ups/arm, 53#
3 sets not for time:
2 Legless Rope Climbs
12 Ring Dips
10 Burpees to 8” target
+
40 min @ easy pace
Row 60 Cals
Run 400m
100m Reverse Sled Drag, light/moderate load
100m Forward Sled Drag, light/moderate load
50’ HS Walk
2 Turkish Get Ups/arm, 53#
Skipped. Spent time with family.
Saturday
Saturday- Barbell Cycling + AnLP1 + Z1 recovery
A. Squat Snatch, 3 x 12 TnG, start @ 115 and build off feel, rest as needed
+
20 sec Max Effort Sled Push, heavy but sprint, rest 3:10 x 4 sets
Rest 5-6 min
25 sec Max Effort Bike Sprint, rest 3:05
+
10 min Bike @ easy pace cool down (important)
A. 115/125/135
Sprints - Done. The bike was the worst. Quads were destroyed.
10min bike - done
A. Squat Snatch, 3 x 12 TnG, start @ 115 and build off feel, rest as needed
+
20 sec Max Effort Sled Push, heavy but sprint, rest 3:10 x 4 sets
Rest 5-6 min
25 sec Max Effort Bike Sprint, rest 3:05
+
10 min Bike @ easy pace cool down (important)
A. 115/125/135
Sprints - Done. The bike was the worst. Quads were destroyed.
10min bike - done
Friday
W2
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
10-12 Kipping HSPU’s
45 Double Unders
+
A. Snatch Cluster, 3 x 3.3, rest 10 sec + 2 min
+
12 min EMOM
1st- 6 Steps Front Rack Lunges + 2 Front Squats, 205#
2nd- 10-12 CTB Pull-Ups **note reps completed
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 30 Cals
20 Wallballs, 30#
6 Muscle Ups
15 Power Snatch, 75#
10 Burpee Box Jumps, 24”
Rest 3 min b/w sets
Warm up - done
A. 185/185/205
EMOM - Done 12reps on all
Forgot to record the 3 sets. I think I was around 8min on all.
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
10-12 Kipping HSPU’s
45 Double Unders
+
A. Snatch Cluster, 3 x 3.3, rest 10 sec + 2 min
+
12 min EMOM
1st- 6 Steps Front Rack Lunges + 2 Front Squats, 205#
2nd- 10-12 CTB Pull-Ups **note reps completed
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 30 Cals
20 Wallballs, 30#
6 Muscle Ups
15 Power Snatch, 75#
10 Burpee Box Jumps, 24”
Rest 3 min b/w sets
Warm up - done
A. 185/185/205
EMOM - Done 12reps on all
Forgot to record the 3 sets. I think I was around 8min on all.
Thursday, December 22, 2016
Wednesday
This week was off some. The gym was busy and couldn't get in my own work until after class so ended up doing a partner workout with 12 days of Christmas wod and then tried to get my stuff in from Tuesday but only got 1 round.
1+12
2+15DUs
4
3+119m
3+2 burpees
Tuesday- MAP 3/3
3 min @ 90%
5 HSPU’s
10 Russian KBS, 70#
15 Box Jumps, 24”
Rest 3 min
3 min @ 90%
5 CTB Pull-Ups
10 Wallballs, 20#
25 Double Unders
Rest 3 min
3 min @ 90%
7 Ring Push Ups
7 Hang Power Cleans, 135#
Rest 3 min
3 min @ 90%
7 Toes to Bar
150m Row
Rest 3 min
3 min @ 90%
7 Burpees over Bar
7 Thrusters, 75#
Rest 8 min
REPEAT ALL
1+12
2+15DUs
4
3+119m
3+2 burpees
Tuesday- MAP 3/3
3 min @ 90%
5 HSPU’s
10 Russian KBS, 70#
15 Box Jumps, 24”
Rest 3 min
3 min @ 90%
5 CTB Pull-Ups
10 Wallballs, 20#
25 Double Unders
Rest 3 min
3 min @ 90%
7 Ring Push Ups
7 Hang Power Cleans, 135#
Rest 3 min
3 min @ 90%
7 Toes to Bar
150m Row
Rest 3 min
3 min @ 90%
7 Burpees over Bar
7 Thrusters, 75#
Rest 8 min
REPEAT ALL
Tuesday
Tuesday - Wasn't able to get a workout in. Put our puppy in training and took up some time this week. Next week I should be good.
Monday
Monday- Squat/Pull/Push CP + Cyclical MAP 1/1
30 min clock, start a new set every 6 minutes
A1. Back Squat @ 40X1, 5 x 5
A2. Wtd Pull-Up Cluster, 5 x 5.5.5, 10 sec b/w 5’s
A3. Behind the Neck Press @ 20X2, 5 x 10
+
Bike 1 min
Rest 30 sec
Row 1 min
Rest 30 sec
X 8
**each piece should increase in speed
30 min clock, start a new set every 6 minutes
A1. Back Squat @ 40X1, 5 x 5
A2. Wtd Pull-Up Cluster, 5 x 5.5.5, 10 sec b/w 5’s
A3. Behind the Neck Press @ 20X2, 5 x 10
+
Bike 1 min
Rest 30 sec
Row 1 min
Rest 30 sec
X 8
**each piece should increase in speed
This was hard. Had to scale back the reps on round 3.
A1. 365/375/375/375/375
A2. 35/25/18/18/18
A3. 95# on all
Bike - started at 60rpm/63/65/67/70/72/74/77
Row - 2:02 down to 1:38
Saturday
Saturday- Barbell Cycling + AnLE1 + Z1 recovery
A. Squat Clean, 3 x 10 TnG, start @ 145 and build off feel, rest as needed
+
4 sets **start new set every 8 minutes
7 Burpees AFAP
7 KB Swings, 80-90#
35 Sec Bike Max EFFORT
+
10 min Bike @ easy pace cool down (important)
A. 145/155/165
2:12/2:15/2:13/2:13
Heaviest KB I have is 70#
Bike - Done
A. Squat Clean, 3 x 10 TnG, start @ 145 and build off feel, rest as needed
+
4 sets **start new set every 8 minutes
7 Burpees AFAP
7 KB Swings, 80-90#
35 Sec Bike Max EFFORT
+
10 min Bike @ easy pace cool down (important)
A. 145/155/165
2:12/2:15/2:13/2:13
Heaviest KB I have is 70#
Bike - Done
Friday
W1
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
10-12 Kipping HSPU’s
40 Double Unders
+
A. Snatch Cluster, 3 x 2.2.2, rest 10 sec + 2 min **2 TnG, rest 10 sec, 2 TnG, 10 sec, 2 TnG, 2 min
+
12 min EMOM
1st- 8 Steps Front Rack Lunges, 205#
2nd- 4-5 Unbroken Muscle Ups
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 40 Cals
30 Wallballs, 20#
20 CTB Pull-Ups
10 Bar-Facing Burpees
Rest 3 min b/w sets
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
10-12 Kipping HSPU’s
40 Double Unders
+
A. Snatch Cluster, 3 x 2.2.2, rest 10 sec + 2 min **2 TnG, rest 10 sec, 2 TnG, 10 sec, 2 TnG, 2 min
+
12 min EMOM
1st- 8 Steps Front Rack Lunges, 205#
2nd- 4-5 Unbroken Muscle Ups
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 40 Cals
30 Wallballs, 20#
20 CTB Pull-Ups
10 Bar-Facing Burpees
Rest 3 min b/w sets
Warm up - done
A. 185/205/215
EMOM - Done. Surprised I finished it.
6:55/6:44/6:24
First set was kinda rough and then I seemed to recover and feel better. Was kinda tough to get consistent times.
Thursday, December 15, 2016
Wednesday
Wednesday
Row 500m @ 2k pace, rest 50 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
12 Unbroken Toes to Bar
5 Unbroken Muscle Ups
15 Cal Bike
25 Unbroken Wallball, 20#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min
Row - Done @ 1:42/500m
3 sets:
2:40
2:50 - no repped on last WB
2:42
- Muscles ups were tough after the T2B. Hips and core weren't working.
Did a workout with the team so skipped the 1 mile run.
25min AMRAP
100 cal AB
50 Thrusters 95/115/135/155
Team of 3 split evenly.
Row 500m @ 2k pace, rest 50 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
12 Unbroken Toes to Bar
5 Unbroken Muscle Ups
15 Cal Bike
25 Unbroken Wallball, 20#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min
Row - Done @ 1:42/500m
3 sets:
2:40
2:50 - no repped on last WB
2:42
- Muscles ups were tough after the T2B. Hips and core weren't working.
Did a workout with the team so skipped the 1 mile run.
25min AMRAP
100 cal AB
50 Thrusters 95/115/135/155
Team of 3 split evenly.
Wednesday, December 14, 2016
Tuesday
Tuesday
A. Power Clean + Front Squat + Jerk + Squat Clean + Jerk, build to a tough complex **drop first jerk from the top
B. Back Squat w/ chains @ 30X1, build to a tough double
C. Deadlift @ 62.5%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 3 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. 295#
Shoulder is feeling good
B. 365#
C. Done with 315#
D1&2 done
run done
A. Power Clean + Front Squat + Jerk + Squat Clean + Jerk, build to a tough complex **drop first jerk from the top
B. Back Squat w/ chains @ 30X1, build to a tough double
C. Deadlift @ 62.5%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 3 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. 295#
Shoulder is feeling good
B. 365#
C. Done with 315#
D1&2 done
run done
Monday
Monday
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
B. Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
+
10 min @ 80%
3 x 30 Double Unders
9 Power Snatch, 95#
3 Bar-Muscle Ups
Rest 5 min
10 min @ 80%
Row 21 Cals
12 Toes to Bar
15 Double KB Front Squats, 53#
Rest 5 min
10 min @ 80%
20 Bar-Facing Burpees
20 Box Jumps, 24” step down
20 Pull-Ups
A. Done
B. Done
3+9snatch
2+4front squats
2+6burpees
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
B. Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
+
10 min @ 80%
3 x 30 Double Unders
9 Power Snatch, 95#
3 Bar-Muscle Ups
Rest 5 min
10 min @ 80%
Row 21 Cals
12 Toes to Bar
15 Double KB Front Squats, 53#
Rest 5 min
10 min @ 80%
20 Bar-Facing Burpees
20 Box Jumps, 24” step down
20 Pull-Ups
A. Done
B. Done
3+9snatch
2+4front squats
2+6burpees
Saturday PM
Sunday
A. Squat Clean @ 225#- 30 reps for time:
B1. Front Squat @ 50X1, 5, 4, 3 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 6, 5, 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 6, 5, 4 reps, rest 90 sec **add weight
+
20 min easy run
A. 6:02
B1. 225/275/315
B2. Done with 35#
B3. Done with 35#
run done
A. Squat Clean @ 225#- 30 reps for time:
B1. Front Squat @ 50X1, 5, 4, 3 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 6, 5, 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 6, 5, 4 reps, rest 90 sec **add weight
+
20 min easy run
A. 6:02
B1. 225/275/315
B2. Done with 35#
B3. Done with 35#
run done
Saturday
Saturday- Sled Sprint + Threshold Mixed
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
400m Run
21 KB Swings, 53#
12 HSPU’s
Rest 5 min
5 min @ 80%
21 Cal Bike
15 Thrusters, 95#
12 Pull-Ups
Rest 5 min
5 min @ 80%
Row 25 Cals
50 Double Unders
Rest 8 min
Repeat ALL
A. Done with 90#
1+200m/1+300m
2+3thrusters/3+10cals
2+20cals/3+25DUs
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
400m Run
21 KB Swings, 53#
12 HSPU’s
Rest 5 min
5 min @ 80%
21 Cal Bike
15 Thrusters, 95#
12 Pull-Ups
Rest 5 min
5 min @ 80%
Row 25 Cals
50 Double Unders
Rest 8 min
Repeat ALL
A. Done with 90#
1+200m/1+300m
2+3thrusters/3+10cals
2+20cals/3+25DUs
Friday
W4
Friday- Snatch Int + Pulls + Aerobic ME work
A. Power Snatch, build to a 1RM in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 3 reps, rest 2 min **use straps **90% of last week(deload)
+
For time:
100 Cal Row
75 Power Snatch, 75#
50 Wallball, 20#
25 Burpee Box Jumps, 24”
A. 225# - just missed 235#
B. 225/245/255
17:02
Thought this would be easier than it was but it kinda sucked.
Friday- Snatch Int + Pulls + Aerobic ME work
A. Power Snatch, build to a 1RM in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 3 reps, rest 2 min **use straps **90% of last week(deload)
+
For time:
100 Cal Row
75 Power Snatch, 75#
50 Wallball, 20#
25 Burpee Box Jumps, 24”
A. 225# - just missed 235#
B. 225/245/255
17:02
Thought this would be easier than it was but it kinda sucked.
Thursday, December 8, 2016
Wednesday
Wednesday
Row 500m @ 2k pace, rest 60 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
5 Unbroken Muscle Ups
5 Thrusters, 205# TnG
10 Cal Bike
15 Overhead Squats, 95#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min
Row -Done @ 1:43/500m
PC: I did 1 set at 135# and thought my shoulder was gonna fall off so I skipped the rest.
3sets:
2:14
2:04
2:14
Mile - 7:27 - Felt easy after doing the other stuff.
Went home after this and compexed and cupped my shoulder. I hopefully it gets better. Oddly though it didn't bother me on the muscle ups or thrusters. Maybe b/c I didn't have time to think about it.
Row 500m @ 2k pace, rest 60 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
5 Unbroken Muscle Ups
5 Thrusters, 205# TnG
10 Cal Bike
15 Overhead Squats, 95#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min
Row -Done @ 1:43/500m
PC: I did 1 set at 135# and thought my shoulder was gonna fall off so I skipped the rest.
3sets:
2:14
2:04
2:14
Mile - 7:27 - Felt easy after doing the other stuff.
Went home after this and compexed and cupped my shoulder. I hopefully it gets better. Oddly though it didn't bother me on the muscle ups or thrusters. Maybe b/c I didn't have time to think about it.
Tuesday
Tuesday
A. Power Clean + Front Squat + Jerk + Front Squat, build to a tough complex
B. Back Squat @ 33X1, build to a tough triple
C. Deadlift @ 60%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 4 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. worked up to 295# - Didn't have a ton of time to workout this day so I rushed my warm up and tweaked my right shoulder on this. didn't feel it until the next day.
B. 365#
C. Done
D1. Done @ 185#
D2. Done - trying to not kip on these but got tough in the last few rounds
Run Done
A. Power Clean + Front Squat + Jerk + Front Squat, build to a tough complex
B. Back Squat @ 33X1, build to a tough triple
C. Deadlift @ 60%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 4 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. worked up to 295# - Didn't have a ton of time to workout this day so I rushed my warm up and tweaked my right shoulder on this. didn't feel it until the next day.
B. 365#
C. Done
D1. Done @ 185#
D2. Done - trying to not kip on these but got tough in the last few rounds
Run Done
Monday
Monday
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 45 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 Wallball, 30# + easy bike
2nd- 12 Toes to Bar + easy bike
3rd- 12 Burpees + easy bike
4rd- 10 Box jumps, 30” + easy bike
A. Done with 115# + sled
B. Done with 115# + sled
EMOM - Done
This sucked. About round 5 I stopped getting on the bike and just rested. Also only did 10 WBs on a few rounds
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 45 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 Wallball, 30# + easy bike
2nd- 12 Toes to Bar + easy bike
3rd- 12 Burpees + easy bike
4rd- 10 Box jumps, 30” + easy bike
A. Done with 115# + sled
B. Done with 115# + sled
EMOM - Done
This sucked. About round 5 I stopped getting on the bike and just rested. Also only did 10 WBs on a few rounds
Sunday
Sunday
A. Squat Clean, 3/min TnG for 6 min @ 70%
B1. Front Squat @ 50X1, 3 x 5 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 3 x 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 3 x 4 reps, rest 90 sec **add weight
+
20 min easy run
Skipped but was able to get a 30min run in
A. Squat Clean, 3/min TnG for 6 min @ 70%
B1. Front Squat @ 50X1, 3 x 5 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 3 x 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 3 x 4 reps, rest 90 sec **add weight
+
20 min easy run
Skipped but was able to get a 30min run in
Saturday
Saturday- Sled Sprint + Threshold Mixed
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
55 Double Unders
20 Pull-Ups
Rest 5 min
5 min @ 80%
Bike 15 Cals
15 HSPU’s- kipping
Rest 5 min
5 min @ 80%
Row 20 Cals
12 Burpees over Rower
Rest 8 min
Repeat ALL
A. It was raining and 50 degrees out so skipped this.
1+45DUs/2+8PU
1+10HSPU/2+10Cals
1+10Burpees/2+10cals
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
55 Double Unders
20 Pull-Ups
Rest 5 min
5 min @ 80%
Bike 15 Cals
15 HSPU’s- kipping
Rest 5 min
5 min @ 80%
Row 20 Cals
12 Burpees over Rower
Rest 8 min
Repeat ALL
A. It was raining and 50 degrees out so skipped this.
1+45DUs/2+8PU
1+10HSPU/2+10Cals
1+10Burpees/2+10cals
Friday
W3
Friday- Snatch Int + Pulls + Aerobic ME work
A. Snatch Pull + Power Snatch, build to tough complex in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 4 reps, rest 2 min **use straps
+
2 sets
Row 1000m @ 5k pace
15 Power Snatch, 75#
Rest 60 sec
Bike 50 Cals @ little slower than 10 min pace
15 Thrusters, 75#
Rest 60 sec
A. worked up to 215#
B. 225/245/275
2sets:
Done took about 40min
Friday- Snatch Int + Pulls + Aerobic ME work
A. Snatch Pull + Power Snatch, build to tough complex in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 4 reps, rest 2 min **use straps
+
2 sets
Row 1000m @ 5k pace
15 Power Snatch, 75#
Rest 60 sec
Bike 50 Cals @ little slower than 10 min pace
15 Thrusters, 75#
Rest 60 sec
A. worked up to 215#
B. 225/245/275
2sets:
Done took about 40min
Thursday, December 1, 2016
Wednesday
Wednesday
Row 500m @ 2k pace, rest 60 sec x 4
+
4 sets of 12 Power Snatch for load, rest 3-4 min
+
3 sets for time:
17 Toes to Bar
5 Squat Cleans, 205# TnG
10 Cal Bike
20 Wallball, 20#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min
Row 500m @ 2k pace, rest 60 sec x 4
+
4 sets of 12 Power Snatch for load, rest 3-4 min
+
3 sets for time:
17 Toes to Bar
5 Squat Cleans, 205# TnG
10 Cal Bike
20 Wallball, 20#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min
Row - Done @ 1:43/500m
Snatch - Worked up to 185# but failed at rep 9.
3 sets:
2:09/2:11/2:15 - That killed!!
1 mile - 7:45
Tuesday
Tuesday
A. Clean Pull + Power Clean + Front Squat + Jerk, build to a tough complex
B. Front Squat @ 33X1, build to a tough triple
C. Deadlift @ 55%, 20, 10, 10, rest 2-3 min
D1. Single Arm DB Push Press @ 20X2, 4 x 6-10/arm, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. Worked up to 275#
B. Wrked up to 295# and almost blacked out
C. Done @ 275#
D1. Done with 60# DB. The gym doesn't have any DBs from 60# to 90#. They have a set of 100# and a set of 60# but no 70-90#.
D2. Done
Run done
A. Clean Pull + Power Clean + Front Squat + Jerk, build to a tough complex
B. Front Squat @ 33X1, build to a tough triple
C. Deadlift @ 55%, 20, 10, 10, rest 2-3 min
D1. Single Arm DB Push Press @ 20X2, 4 x 6-10/arm, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. Worked up to 275#
B. Wrked up to 295# and almost blacked out
C. Done @ 275#
D1. Done with 60# DB. The gym doesn't have any DBs from 60# to 90#. They have a set of 100# and a set of 60# but no 70-90#.
D2. Done
Run done
Monday
Monday
A. Reverse Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 DB Thrusters, 25#/H + easy bike
2nd- 12 Alt DB Snatch, 75# + easy bike
3rd- 30 Double Unders + easy bike
4rd- 10 Burpees + easy bike
A. Reverse Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 DB Thrusters, 25#/H + easy bike
2nd- 12 Alt DB Snatch, 75# + easy bike
3rd- 30 Double Unders + easy bike
4rd- 10 Burpees + easy bike
A. Done with 90#
B. Done with 90#
EMOM - Done
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