tag:blogger.com,1999:blog-76734211904586143112024-03-12T23:06:55.680-07:00Mike Rochetti Training BlogMikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.comBlogger597125tag:blogger.com,1999:blog-7673421190458614311.post-16270606422198959122017-01-19T08:57:00.000-08:002017-01-19T08:57:54.202-08:00Wednesday- Oly Int + IGT + AnLE 2 x 3<br />
A. Power Clean + Hang Squat Clean, build to a tough complex in 12 min<br />
+<br />
2 rounds @ 80-85%<br />
Row 500m<br />
12 Strict HSPU’s<br />
50 Double Unders<br />
12 CTB Pull-Ups<br />
+<br />
3 sets @ 97%, rest 8 min b/w sets<br />
30 sec AMRAP Power Clean to OH, 135#<br />
30 sec AMRAP Box Jumps, 24”<br />
30 sec AMRAP Burpees over Bar, lateral<br />
30 sec AMRAP Cals on Bike<br />
<div>
<br /></div>
<div>
<br /></div>
<div>
A. </div>
Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-54078003167860677102017-01-19T07:30:00.003-08:002017-01-19T08:03:37.679-08:00TuesdayTuesday- Squat Low Vol + MAP 3/3<br />
A. Front Squat, build to a tough triple, not 3RM<br />
+<br />
3 min @ 90%<br />
45 Double Unders<br />
2 Muscle Ups<br />
Rest 3 min<br />
3 min @ 90%<br />
3 Squat Cleans, 155#<br />
3 HSPU’s, 3” deficit<br />
3 Box Jumps, 30”<br />
Rest 3 min<br />
3 min @ 90%<br />
Run 150m<br />
7 Toes to Bar<br />
Rest 3 min<br />
3 min @ 90%<br />
Row 10 Cals<br />
10 Shoulder to OH, 155#<br />
Rest 3 min<br />
3 min @ 90%<br />
5 Burpee Box Jumps, 24”<br />
10 Deadlifts, 155#<br />
Rest 3 min<br />
3 min @ 90%<br />
45 Double Unders<br />
2 Muscle Ups<br />
<br />
<br />
<br />
<span style="color: blue;">A. 315#</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">3+35DUs</span><br />
<span style="color: blue;">4+3HSPU</span><br />
<span style="color: blue;">2+run</span><br />
<span style="color: blue;">2+1 S2O </span><br />
<span style="color: blue;">3+4B</span><br />
<span style="color: blue;">3+41DUs</span><br />
<br />
<br />
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-90700285772567808932017-01-19T07:29:00.003-08:002017-01-19T07:29:43.275-08:00MondayMonday- 12-15 min Tester + Oly Density + Run Easy<br />
12 min AMRAP<br />
75 Snatches, 75#<br />
75 Wallball, 20#<br />
75 Cal Row<br />
+<br />
Power Snatch, 3/min for 10 min @ 50-60%, keep smooth and fast<br />
+<br />
15 min Easy run<br />
<br />
<span style="color: blue;">60 cal row</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Power snatch - 135# - 165#</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Run - Done </span>Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-68696909203705723452017-01-19T07:28:00.005-08:002017-01-19T07:28:42.856-08:00SundaySunday- Gym Warm Up + Z1 recovery work<br />
3 sets not for time:<br />
1 Pegboard Ascent<br />
20-30 sec Hold at bottom of Ring Dip<br />
20-30 sec Hold Ring Support Hold w/ good external rotation at top<br />
10 Box jumps, 24” practice rebounding efficiency<br />
+<br />
30 min @ easy pace<br />
Row 60 Cals<br />
50’ Hand over Hand Sled Drag, moderate load<br />
Bike 20 Cals<br />
100m Reverse Sled Drag, light/moderate load<br />
100m Forward Sled Drag, light/moderate load<br />
50’ HS Walk<br />
2 Turkish Get Ups/arm, 53#<br />
<br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">2 rounds on 30min AMRAP </span><br />
<br />
<span style="color: blue;">Done. </span>Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-83629823681678215912017-01-19T07:27:00.003-08:002017-01-19T07:27:41.812-08:00SaturdaySaturday- Squat Int/Press/Pull Vol + LE<br />
A1. Back Squat, 4 x 3 reps, rest 60 sec **first set @ 75% and build off feel, not 3RM<br />
A2. HSPU’s, 4 x 12-15 reps @ 3” deficit, rest 60 sec<br />
A3. CTB Pull-Ups, 4 x 7.7.7.7, rest 10 sec + 2 min<br />
+<br />
60 sec Row @ 97%, rest 6 min x 3 sets<br />
<div>
<br /></div>
<div>
<span style="color: blue;">A1. 395#</span></div>
<div>
<span style="color: blue;">A2. 15reps on all</span></div>
<div>
<span style="color: blue;">A3. Done </span></div>
<div>
<span style="color: blue;"><br /></span></div>
<div>
<span style="color: blue;">Row - done </span></div>
Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-20820680993630356562017-01-19T07:25:00.002-08:002017-01-19T07:25:25.232-08:00FridayFriday- Sn Int + Cl&J Int + 12-15 min Tester + MAP 1<br />
A. Squat Snatch Cluster, 3 x 1.1.1, rest 10-15 sec + 2 min (all above 80%)<br />
B. Squat Clean & Jerk, quick double NOT TnG, no more than 85%<br />
+<br />
Beginning on a 4-minute clock, complete as many reps as possible of:<br />
25 toes-to-bars<br />
50 double-unders<br />
15 squat cleans, 135 / 85 lb.<br />
If completed before 4 minutes, add 4 minutes to the clock and proceed to:<br />
25 toes-to-bars<br />
50 double-unders<br />
13 squat cleans, 185 / 115 lb.<br />
If completed before 8 minutes, add 4 minutes to the clock and proceed to:<br />
25 toes-to-bars<br />
50 double-unders<br />
11 squat cleans, 225 / 145 lb.<br />
If completed before 12 minutes, add 4 minutes to the clock and proceed to:<br />
25 toes-to-bars<br />
50 double-unders<br />
9 squat cleans, 275 / 175 lb.<br />
If completed before 16 minutes, add 4 minutes to the clock and proceed to:<br />
25 toes-to-bars<br />
50 double-unders<br />
7 squat cleans, 315 / 205 lb.<br />
+<br />
Row 40 sec @ 2k pace, rest 20 sec x 10<br />
<br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">A. 225 on all</span><br />
<span style="color: blue;">B. 285#</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">16.2 - 6 @ 225# but I changed my own weight. </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Row - Done</span><br />
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-25567472636760615452017-01-05T07:53:00.002-08:002017-01-05T07:54:34.776-08:00WednesdayWednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3<br />
A. Hang Squat Snatch + Power Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%<br />
B. Hang Squat Clean + Power Clean + Jerk, tough complex in 4 sets<br />
C1. CTB Pull-Ups, 3 x 22 Unbroken, rest 60 sec<br />
C2. Kipping HSPU’s @ 3” deficit, 3 x 17-20 unbroken, rest as needed to keep unbroken **note rest times<br />
+<br />
45 sec AMRAP, rest 5:15 x 4<br />
Set 1 & 3<br />
100’ Sled Push<br />
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)<br />
Bike for Cals in remaining time<br />
Set 2 & 4<br />
7 Squat Snatch, 115#<br />
7 Burpees over Erg<br />
Bike for Cals in remaining time<br />
<br />
<br />
<span style="color: blue;">A. 225/225/235f Went a little aggressive today and missed the 235# p.snatch</span><br />
<span style="color: blue;"><br /></span> <span style="color: blue;">B. 225/245/275/295f </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">C1. Done 22 on all.</span><br />
<span style="color: blue;">C2. Done 17 on all. This was tough. </span><br />
<span style="color: blue;">rest - 2:00 and 2:30</span><br />
<span style="color: blue;"><br /></span> <span style="color: blue;">AMRAP - Done. </span><br />
<span style="color: blue;"><br /></span> <span style="color: blue;">Sled push - 135#</span><br />
<span style="color: blue;">Sled pull - 115#</span><br />
<span style="color: blue;"><br /></span> <span style="color: blue;">Monitor on bike decided not to work so don't know what cals were </span><br />
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-27322665952387088612017-01-05T07:48:00.000-08:002017-01-05T07:48:10.259-08:00TuesdayTuesday- MAP 3/3<br />
3 min @ 90%<br />
25 Double Unders<br />
2 Muscle Ups<br />
Rest 3 min<br />
3 min @ 90%<br />
5 Thrusters, 115#<br />
5 CTB Pull-Ups<br />
Rest 3 min<br />
3 min @ 90%<br />
5 Hang Power Snatch, 115#<br />
5 Toes to Bar<br />
Rest 3 min<br />
3 min @ 90%<br />
10 Russian KB Swings, 70#<br />
10 HSPU’s<br />
Rest 3 min<br />
3 min @ 90%<br />
Row 10 Cals<br />
7 Burpees over Erg<br />
Rest 8 min<br />
REPEAT ALL<br />
<br />
<br />
<span style="color: blue;">4/4+15DUs</span><br />
<span style="color: blue;">4+3C2B/5rds</span><br />
<span style="color: blue;">4+1snatch/4+1snatch</span><br />
<span style="color: blue;">2+1HSPU/2+5HSPU</span><br />
<span style="color: blue;">2+1Burpee/3rds</span><br />
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-66045215362817572172017-01-05T07:44:00.002-08:002017-01-05T07:44:14.957-08:00MondayMonday- Squat/Pull/Push CP + Cyclical MAP 1/1<br />
30 min clock, start a new set every 6 minutes<br />
A1. Back Squat @ 40X1, 5 x 3<br />
A2. Wtd Pull-Up Cluster, 5 x 5.5, 15 sec b/w 5’s<br />
A3. Behind the Neck Press @ 20X2, 5 x 6<br />
+<br />
Bike 1 min (60-65RPM across)<br />
Rest 30 sec<br />
Row 1 min (1:55-1:48 across)<br />
Rest 30 sec<br />
X 12<br />
**each piece should increase in speed, don’t end with a sprint though, just end with faster pace<br />
<div>
<span style="color: blue;"><br /></span></div>
<div>
<span style="color: blue;">A1. 385#</span></div>
<div>
<span style="color: blue;">A2. 18# on all</span></div>
<div>
<span style="color: blue;">A3. 115#</span></div>
<div>
<span style="color: blue;"><br /></span></div>
<div>
<span style="color: blue;">Bike/Row - Done </span></div>
<div>
<br /></div>
Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-21802325122976648382017-01-05T07:42:00.002-08:002017-01-05T07:42:20.267-08:00Sunday<br />
Sunday- Gym Warm Up + Z1 recovery work<br />
3 sets not for time:<br />
2 Legless Rope Climbs<br />
12 Ring Dips<br />
10 Burpees to 8” target<br />
+<br />
40 min @ easy pace<br />
Row 60 Cals<br />
Run 400m<br />
100m Reverse Sled Drag, light/moderate load<br />
100m Forward Sled Drag, light/moderate load<br />
50’ HS Walk<br />
2 Turkish Get Ups/arm, 53#<br />
<br />
<span style="color: blue;">Warm up - Done </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;"><br /></span>
<span style="color: blue;">2 rds + 400m run </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Felt good to do this </span>Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-43149250968399239702017-01-05T07:41:00.001-08:002017-01-05T07:41:08.043-08:00Saturday- Barbell Cycling + AnLP1 + Z1 recovery<br />
A. Hang Clean & Power Jerk, 3 x 12 TnG, start @ 115 and build off feel, rest as needed<br />
+<br />
20 sec Max Effort Sled Push, heavy but sprint, rest 3:10 x 4 sets **add 10# to last week<br />
Rest 5-6 min<br />
25 sec Max Effort Bike Sprint, rest 3:05<br />
+<br />
10 min Bike @ easy pace cool down (important)<br />
<br />
<br />
<br />
<span style="color: blue;">A. 115/135/155</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Sprints done. The sled isnt that bad but my god the bike hurts so good! lol </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">10min cool down done</span>Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-11803038254723933492017-01-05T07:39:00.001-08:002017-01-05T07:39:10.284-08:00FridayW3<br />
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3<br />
3 sets not for time:<br />
10-12 Toes to Bar<br />
12-15 Kipping HSPU’s<br />
45 Double Unders<br />
+<br />
A. Snatch Cluster, 3 x 5.5, rest 30 sec + 2 min<br />
+<br />
12 min EMOM<br />
1st- 6 Steps Front Rack Lunges + 4 Front Squats, 205#<br />
2nd- 12-14 CTB Pull-Ups **note reps completed<br />
Rest 4 min<br />
3 sets @ high consistent effort, mix and match order each set<br />
Row 40 Cals<br />
25 Wallballs, 20#<br />
5 Muscle Ups<br />
9 Power Snatch, 95#<br />
9 Bar-Facing Burpees<br />
Rest 3 min b/w sets<br />
<br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Warm up done</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">A. 175/175/185</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">EMOM - Rested a min before finishing the last set but finished. </span><br />
<span style="color: blue;">14/14/14/14/12/12</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">6:22/6:17/6:25</span><br />
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-35709006626828285982016-12-29T08:21:00.002-08:002016-12-29T08:21:23.872-08:00WednesdayWednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3<br />
A. Power Snatch + Squat Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%<br />
B. Power Clean & Jerk, build to 5RM TnG, no pause at shoulder on way up or on way down<br />
C1. CTB Pull-Ups, 3 x 20 Unbroken, rest 60 sec<br />
C2. Kipping HSPU’s @ 3” deficit, 3 x 15-20 unbroken, rest as needed to keep unbroken **note rest times<br />
+<br />
45 sec AMRAP, rest 5:15 x 4<br />
Set 1 & 3<br />
7 Bar-Facing Burpees<br />
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)<br />
Bike for Cals in remaining time<br />
Set 2 & 4<br />
7 Squat Clean to Thrusters, 115#<br />
50’ Sled Push heavy but sprint<br />
Bike for Cals in remaining time<br />
<br />
<span style="color: blue;">Felt great today. </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">A. 215/225/235 Prd my power snatch lol. </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">C1. Done - last few reps on the third set were rough</span><br />
<span style="color: blue;">C2. 15 unbroken on all sets. </span><br />
<span style="color: blue;">Rested 1:30 on both rest periods </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">AMRAPs:</span><br />
<span style="color: blue;">1 - 12cals</span><br />
<span style="color: blue;">2 - 6cals</span><br />
<span style="color: blue;">3 - 12cals</span><br />
<span style="color: blue;">4 - 6cals </span><br />
<span style="color: blue;"><br /></span>
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-23716774155091694502016-12-29T08:17:00.003-08:002016-12-29T08:17:57.724-08:00TuesdayTuesday- MAP 3/3<br />
3 min @ 90%<br />
5 Cal Bike<br />
10 Hang Power Snatch, 95#<br />
Rest 3 min<br />
3 min @ 90%<br />
12 Thrusters, 95#<br />
1 Rope Climb<br />
Rest 3 min<br />
3 min @ 90%<br />
10 Hang Power Cleans, 135#<br />
10 Bar-Facing Burpees<br />
Rest 3 min<br />
3 min @ 90%<br />
5 CTB Pull-Ups<br />
10 Ring Push Ups<br />
15 Wallball, 20#<br />
Rest 3 min<br />
3 min @ 90%<br />
Row 150m<br />
10 HSPU’s kipping<br />
Rest 8 min<br />
REPEAT ALL<br />
<div>
<br /></div>
<div>
<span style="color: blue;"><br /></span></div>
<div>
<span style="color: blue;">3/3+5</span></div>
<div>
<span style="color: blue;">2+12/2+12</span></div>
<div>
<span style="color: blue;">2/2+7</span></div>
<div>
<span style="color: blue;">1+14WB/2+5c2b</span></div>
<div>
<span style="color: blue;">2+74m/2+150m</span></div>
<div>
<br /></div>
Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-50208717017145421922016-12-29T08:15:00.002-08:002016-12-29T08:15:57.117-08:00Monday <br />
30 min clock, start a new set every 6 minutes<br />
A1. Back Squat @ 40X1, 5 x 4<br />
A2. Wtd Pull-Up Cluster, 5 x 5.5, 10 sec b/w 5’s<br />
A3. Behind the Neck Press @ 20X2, 5 x 8<br />
+<br />
Bike 1 min<br />
Rest 30 sec<br />
Row 1 min<br />
Rest 30 sec<br />
X 10<br />
**each piece should increase in speed, don’t end with a sprint though, just end with faster pace<br />
<br />
<span style="color: blue;">A1. 365#</span><br />
<span style="color: blue;">A2. 18# - Rested more than 10sec between. </span><br />
<span style="color: blue;">A3. 105#</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Started bike around 42rpm and finished around 67rpm.</span><br />
<span style="color: blue;">Row started around 2:06/500m finished around 1:42/500m</span><br />
<span style="color: blue;"><br /></span>
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-21611973702218476022016-12-29T08:13:00.005-08:002016-12-29T08:13:52.611-08:00SundaySunday- Gym Warm Up + Z1 recovery work<br />
3 sets not for time:<br />
2 Legless Rope Climbs<br />
12 Ring Dips<br />
10 Burpees to 8” target<br />
+<br />
40 min @ easy pace<br />
Row 60 Cals<br />
Run 400m<br />
100m Reverse Sled Drag, light/moderate load<br />
100m Forward Sled Drag, light/moderate load<br />
50’ HS Walk<br />
2 Turkish Get Ups/arm, 53#<br />
<div>
<br /></div>
<div>
<span style="color: blue;"><br /></span></div>
<div>
<span style="color: blue;">Skipped. Spent time with family. </span></div>
Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-4931952477430482772016-12-29T08:13:00.001-08:002016-12-29T08:13:05.675-08:00SaturdaySaturday- Barbell Cycling + AnLP1 + Z1 recovery<br />
A. Squat Snatch, 3 x 12 TnG, start @ 115 and build off feel, rest as needed<br />
+<br />
20 sec Max Effort Sled Push, heavy but sprint, rest 3:10 x 4 sets<br />
Rest 5-6 min<br />
25 sec Max Effort Bike Sprint, rest 3:05<br />
+<br />
10 min Bike @ easy pace cool down (important)<br />
<br />
<br />
<span style="color: blue;">A. 115/125/135</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Sprints - Done. The bike was the worst. Quads were destroyed. </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">10min bike - done </span>Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-88853958863641023072016-12-29T08:11:00.003-08:002016-12-29T08:11:45.878-08:00FridayW2<br />
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3<br />
3 sets not for time:<br />
10-12 Toes to Bar<br />
10-12 Kipping HSPU’s<br />
45 Double Unders<br />
+<br />
A. Snatch Cluster, 3 x 3.3, rest 10 sec + 2 min<br />
+<br />
12 min EMOM<br />
1st- 6 Steps Front Rack Lunges + 2 Front Squats, 205#<br />
2nd- 10-12 CTB Pull-Ups **note reps completed<br />
Rest 4 min<br />
3 sets @ high consistent effort, mix and match order each set<br />
Row 30 Cals<br />
20 Wallballs, 30#<br />
6 Muscle Ups<br />
15 Power Snatch, 75#<br />
10 Burpee Box Jumps, 24”<br />
Rest 3 min b/w sets<br />
<br />
<br />
<span style="color: blue;">Warm up - done</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">A. 185/185/205</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">EMOM - Done 12reps on all </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Forgot to record the 3 sets. I think I was around 8min on all. </span><br />
<br />
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-26774301378439496022016-12-22T06:29:00.000-08:002016-12-22T06:29:00.129-08:00Wednesday<span style="color: blue;">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. </span><br />
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<span style="color: blue;">1+12</span><br />
<span style="color: blue;">2+15DUs</span><br />
<span style="color: blue;">4</span><br />
<span style="color: blue;">3+119m</span><br />
<span style="color: blue;">3+2 burpees</span><br />
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Tuesday- MAP 3/3<br />
3 min @ 90%<br />
5 HSPU’s<br />
10 Russian KBS, 70#<br />
15 Box Jumps, 24”<br />
Rest 3 min<br />
3 min @ 90%<br />
5 CTB Pull-Ups<br />
10 Wallballs, 20#<br />
25 Double Unders<br />
Rest 3 min<br />
3 min @ 90%<br />
7 Ring Push Ups<br />
7 Hang Power Cleans, 135#<br />
Rest 3 min<br />
3 min @ 90%<br />
7 Toes to Bar<br />
150m Row<br />
Rest 3 min<br />
3 min @ 90%<br />
7 Burpees over Bar<br />
7 Thrusters, 75#<br />
Rest 8 min<br />
REPEAT ALLMikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-9516282205515008482016-12-22T06:25:00.000-08:002016-12-22T06:25:14.966-08:00Tuesday<span style="color: blue;">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. </span>Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-47000626572999678702016-12-22T06:23:00.003-08:002016-12-22T06:23:45.681-08:00MondayMonday- Squat/Pull/Push CP + Cyclical MAP 1/1<br />
30 min clock, start a new set every 6 minutes<br />
A1. Back Squat @ 40X1, 5 x 5<br />
A2. Wtd Pull-Up Cluster, 5 x 5.5.5, 10 sec b/w 5’s<br />
A3. Behind the Neck Press @ 20X2, 5 x 10<br />
+<br />
Bike 1 min<br />
Rest 30 sec<br />
Row 1 min<br />
Rest 30 sec<br />
X 8<br />
**each piece should increase in speed<br />
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<span style="color: blue;">This was hard. Had to scale back the reps on round 3. </span></div>
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<span style="color: blue;">A1. 365/375/375/375/375</span></div>
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<span style="color: blue;">A2. 35/25/18/18/18</span></div>
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<span style="color: blue;">A3. 95# on all </span></div>
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<span style="color: blue;">Bike - started at 60rpm/63/65/67/70/72/74/77</span></div>
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<span style="color: blue;">Row - 2:02 down to 1:38</span></div>
Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-17958195106618489812016-12-22T06:20:00.003-08:002016-12-22T06:20:40.664-08:00SaturdaySaturday- Barbell Cycling + AnLE1 + Z1 recovery<br />
A. Squat Clean, 3 x 10 TnG, start @ 145 and build off feel, rest as needed<br />
+<br />
4 sets **start new set every 8 minutes<br />
7 Burpees AFAP<br />
7 KB Swings, 80-90#<br />
35 Sec Bike Max EFFORT<br />
+<br />
10 min Bike @ easy pace cool down (important)<br />
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A. 145/155/165<br />
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<span style="color: blue;">2:12/2:15/2:13/2:13</span><br />
<span style="color: blue;">Heaviest KB I have is 70#</span><br />
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<span style="color: blue;">Bike - Done</span><br />
<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-54203939502971836612016-12-22T06:11:00.005-08:002016-12-22T06:11:49.997-08:00FridayW1<br />
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3<br />
3 sets not for time:<br />
10-12 Toes to Bar<br />
10-12 Kipping HSPU’s<br />
40 Double Unders<br />
+<br />
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<br />
+<br />
12 min EMOM<br />
1st- 8 Steps Front Rack Lunges, 205#<br />
2nd- 4-5 Unbroken Muscle Ups<br />
Rest 4 min<br />
3 sets @ high consistent effort, mix and match order each set<br />
Row 40 Cals<br />
30 Wallballs, 20#<br />
20 CTB Pull-Ups<br />
10 Bar-Facing Burpees<br />
Rest 3 min b/w sets<br />
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<span style="color: blue;">Warm up - done</span></div>
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<span style="color: blue;">A. 185/205/215</span></div>
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<span style="color: blue;">EMOM - Done. Surprised I finished it. </span></div>
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<span style="color: blue;">6:55/6:44/6:24</span></div>
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<span style="color: blue;">First set was kinda rough and then I seemed to recover and feel better. Was kinda tough to get consistent times. </span></div>
Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-74990500958343140962016-12-15T06:00:00.001-08:002016-12-15T06:00:13.780-08:00WednesdayWednesday<br />
Row 500m @ 2k pace, rest 50 sec x 5<br />
+<br />
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique<br />
+<br />
3 sets for time:<br />
12 Unbroken Toes to Bar<br />
5 Unbroken Muscle Ups<br />
15 Cal Bike<br />
25 Unbroken Wallball, 20#<br />
Rest 4-5 min b/w sets<br />
+<br />
Run 1 mile in under 8 min<br />
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<span style="color: blue;">Row - Done @ 1:42/500m </span><br />
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<span style="color: blue;">3 sets:</span><br />
<span style="color: blue;">2:40</span><br />
<span style="color: blue;">2:50 - no repped on last WB </span><br />
<span style="color: blue;">2:42</span><br />
<span style="color: blue;">- Muscles ups were tough after the T2B. Hips and core weren't working. </span><br />
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<span style="color: blue;">Did a workout with the team so skipped the 1 mile run. </span><br />
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<span style="color: blue;">25min AMRAP </span><br />
<span style="color: blue;">100 cal AB </span><br />
<span style="color: blue;">50 Thrusters 95/115/135/155</span><br />
<span style="color: blue;">Team of 3 split evenly. </span><br />
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<br />Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0tag:blogger.com,1999:blog-7673421190458614311.post-56932983303537273082016-12-14T08:23:00.001-08:002016-12-14T08:23:25.689-08:00TuesdayTuesday<br />
A. Power Clean + Front Squat + Jerk + Squat Clean + Jerk, build to a tough complex **drop first jerk from the top<br />
B. Back Squat w/ chains @ 30X1, build to a tough double<br />
C. Deadlift @ 62.5%, 20, 10, 10, rest 2-3 min<br />
D1. Push Press @ 20X2, 4 x 3 reps, rest 60 sec<br />
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed<br />
+<br />
15 min easy run<br />
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<span style="color: blue;">A. 295# </span><br />
<span style="color: blue;">Shoulder is feeling good</span><br />
<span style="color: blue;">B. 365#</span><br />
<span style="color: blue;">C. Done with 315#</span><br />
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<span style="color: blue;">D1&2 done</span><br />
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<span style="color: blue;">run done</span>Mikehttp://www.blogger.com/profile/18180614608566850447noreply@blogger.com0