Saturday- 10/5 MAP increasing
4 sets of:
10 min @ 80%
Row 250m
4 Burpee Muscle Ups
10 Over Head Squats, 135#
10 Bar-Facing Burpees
50 Double Unders
rest 5 min
1+10burpees
1+9burpees
1+7burpees
1+1OHS
Monday, January 5, 2015
Friday 1/2 Training
Friday- Snatch Int + Snatch TnG + Grinder
A. Snatch, 1/45 sec, start @ 80% and add 5# total each rep as high as possible
B. 5 TnG Squat Snatch/min @ 135 for 8 min
+
9-7-5
Muscle Ups
Thrusters, 185#
+
3 sets @ 70%
Row 2 min
Bike 1 min
1 min Front Plank
A. 235# - lost my technique towards the end
B. Done - that got tough
C. 9:20 Thrusters were rough
D. done
A. Snatch, 1/45 sec, start @ 80% and add 5# total each rep as high as possible
B. 5 TnG Squat Snatch/min @ 135 for 8 min
+
9-7-5
Muscle Ups
Thrusters, 185#
+
3 sets @ 70%
Row 2 min
Bike 1 min
1 min Front Plank
A. 235# - lost my technique towards the end
B. Done - that got tough
C. 9:20 Thrusters were rough
D. done
Friday, January 2, 2015
Wednesday 12/31 Training
Wednesday- Squat Int + LP
A. Over Head Squat, build to a quick triple
+
Air Bike 28 sec MAX EFFORT
rest 4:02 min
x 8
Rest 6-8 min b/w sets 4 & 5
A. 245#
B. Did 6 rounds didn't have time to finish.
A. Over Head Squat, build to a quick triple
+
Air Bike 28 sec MAX EFFORT
rest 4:02 min
x 8
Rest 6-8 min b/w sets 4 & 5
A. 245#
B. Did 6 rounds didn't have time to finish.
Tuesday 12/30 Training
Tuesday- 5/3 MAP Musc End
5 min @ high aerobic effort
7 Ring Dips
14 Dead Lifts, 135#
21 Box Jumps, 20” bounding
3 min rest
5 min @ high aerobic effort
5 Clapping Push Ups
10 KB Swings, 70#
25 Double Unders
3 min rest
5 min @ high aerobic effort
10 Pull Ups
10 Thrusters, 75#
3 min rest
5 min @ high aerobic effort
1 Muscle Up
10 Walking Lunges
3+2/4+5/4+5/9+5
5 min @ high aerobic effort
7 Ring Dips
14 Dead Lifts, 135#
21 Box Jumps, 20” bounding
3 min rest
5 min @ high aerobic effort
5 Clapping Push Ups
10 KB Swings, 70#
25 Double Unders
3 min rest
5 min @ high aerobic effort
10 Pull Ups
10 Thrusters, 75#
3 min rest
5 min @ high aerobic effort
1 Muscle Up
10 Walking Lunges
3+2/4+5/4+5/9+5
Monday 12/29 Training
Monday- Clean Int + Clean TnG + EMOM CP + MAP Cyclical
A. Power Clean.Hang Clean.Front Squat- build to tough set
B. Power Clean.Jerk, 5.1, build to max, all cleans TnG
+
14 min EMOM
1 Power Snatch + 2 OHS, 165 + 5 CTB Pull Ups
+
Row 60 sec @ 85-90%
Row 60 sec @ 50%
x 10
A.265#
B.255#
C.done
D. done
A. Power Clean.Hang Clean.Front Squat- build to tough set
B. Power Clean.Jerk, 5.1, build to max, all cleans TnG
+
14 min EMOM
1 Power Snatch + 2 OHS, 165 + 5 CTB Pull Ups
+
Row 60 sec @ 85-90%
Row 60 sec @ 50%
x 10
A.265#
B.255#
C.done
D. done
Saturday 12/27 Training
Saturday- 10/5 MAP increasing
4 sets of:
10 min @ 80%
Row 350m
4 Burpee Muscle Ups
20 Wall Ball, 20#
20 KB Swings, 53#
50 Double Unders
50ft Bear Crawl
rest 5 min
4 sets of:
10 min @ 80%
Row 350m
4 Burpee Muscle Ups
20 Wall Ball, 20#
20 KB Swings, 53#
50 Double Unders
50ft Bear Crawl
rest 5 min
1+3wb/1+3mu/1+98meters/1+1mu
Friday 12/26 Training
Friday- Snatch Int + Snatch TnG + Grinder
A. Snatch Pull.Snatch, 2.1, build to tough set, not 1RM
B. 4 TnG Squat Snatch/min @ 135 for 10 min
+
5-4-3-2-1 Power Clean to OH, 225#
25-20-15-10-5 CTB Pull Ups
+
3 sets @ 70%
Row 2 min
Bike 1 min
Jump Rope 1 min
A. Snatch Pull.Snatch, 2.1, build to tough set, not 1RM
B. 4 TnG Squat Snatch/min @ 135 for 10 min
+
5-4-3-2-1 Power Clean to OH, 225#
25-20-15-10-5 CTB Pull Ups
+
3 sets @ 70%
Row 2 min
Bike 1 min
Jump Rope 1 min
A. 225
B. Did 5 rounds. I did this with 185# on christmas day
C. Couldn't do this I wasnt feeling good
D. Done
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