Wednesday- UB CP + MAP Varied building
A1. CG Bench Press @ 31X1, 5 x 3, rest 30 sec
A2. L-Sit Rope Climb + Rope Climb, 5 x 1.1 rep, rest 2 min **try to do second rope climb legless as long as possible
+
4 min @ 90%
Row 500m
50 Wall Ball, 20#
40 KB Swings, 70#
30 Push Press, 115#
20 Double KB Front Squats, 53#/h
10 Box Jump Overs, 30"
rest 4 min
6 min @ 90%
Row 500m
50 Wall Ball, 20#
40 KB Swings, 70#
30 Push Press, 115#
20 Double KB Front Squats, 53#/h
10 Box Jump Overs, 30"
rest 4 min
rest 4 min
For time:
Row 500m
50 Wall Ball, 20#
40 KB Swings, 70#
30 Push Press, 115#
20 Double KB Front Squats, 53#/h
10 Box Jump Overs, 30"
A1. 195/215/235/255/275
A2. Done, first 3 sets I was able to get all the way up the rope. The 4th and 5th set I got about 3/4 the way up.
B. 40WB/14KBS/13:13
- Did a set of 20WBs on the last round and I don't know if it really helped me that much. My workout partner beat me off the wall doing sets of 5. 4x10 on the KBS. 3x10 on the puch press. Wanted to do more on that but changed it mid workout. 15/5 on the front squats. That hurt,
Wednesday, July 29, 2015
Tuesday, July 28, 2015
Tuesday
Tuesday- Snatch DL + IWT
A. Snatch DL @ 41X1, 3 x 3 reps, building, rest 2 min
+
4 sets @ high consistent effort
Run 400m
rest 2 min b/w sets
+
4 sets @ high consistent effort
Row 500m
rest 2 min b/w sets
**yes, no weights in intervals
A. 225/265/285 No hook grip. Got hard to hold on.
B.
Run:
1:22/1:20/1:23/1:27 - Last round was tough. After about 200m I died and slowed down a lot.
Row:
1:46/1;44/1:47/1:47 - These were hard to hold. I kept telling myself to make my pulls long.
A. Snatch DL @ 41X1, 3 x 3 reps, building, rest 2 min
+
4 sets @ high consistent effort
Run 400m
rest 2 min b/w sets
+
4 sets @ high consistent effort
Row 500m
rest 2 min b/w sets
**yes, no weights in intervals
A. 225/265/285 No hook grip. Got hard to hold on.
B.
Run:
1:22/1:20/1:23/1:27 - Last round was tough. After about 200m I died and slowed down a lot.
Row:
1:46/1;44/1:47/1:47 - These were hard to hold. I kept telling myself to make my pulls long.
Monday, July 27, 2015
Monday
Monday- Clean Int/HSPU Int + Pull/Sq EMOM + MAP Varied
A1. Clean Cluster, 5 x 1, rest 30 sec
A2. Wt Vest Strict Deficit HSPU’s Cluster, 5 x 1.1.1, rest 10-15 sec + 2 min **5” deficit
+
16 min
1st- 4 Steps Walking Lunges + 2 Front Squats @ 205-225#
2nd- 3 Ring Muscle Ups
+
3 sets @ high consistent effort
Air Bike 60 sec
10 Toes to Bar
15 Thrusters, 75#
5 Burpee Box Jump Overs, 24"
rest 3 min b/w sets
A1. 225/245/265/285/295.
A2. 20# vest. Failed on the last set.
16 EMOM
1st - done at 225#
2nd - all done unbroken
C. 3:32/3:32/3:23
A1. Clean Cluster, 5 x 1, rest 30 sec
A2. Wt Vest Strict Deficit HSPU’s Cluster, 5 x 1.1.1, rest 10-15 sec + 2 min **5” deficit
+
16 min
1st- 4 Steps Walking Lunges + 2 Front Squats @ 205-225#
2nd- 3 Ring Muscle Ups
+
3 sets @ high consistent effort
Air Bike 60 sec
10 Toes to Bar
15 Thrusters, 75#
5 Burpee Box Jump Overs, 24"
rest 3 min b/w sets
A1. 225/245/265/285/295.
A2. 20# vest. Failed on the last set.
16 EMOM
1st - done at 225#
2nd - all done unbroken
C. 3:32/3:32/3:23
Saturday
Saturday- BSQ Int + MAP Long
A. BSQ @ 20X1, 5, 5, 3, 3, rest 3 min b/w, building
+
15 min @ 75% consistent effort
Row 500m
20 Alt KB Snatch, 35#
20 Box Jumps, 20” step down
rest 5 min
15 min @ 75% consistent effort
Run 400m
15 Wall Ball, 20#
35 Double Unders
15 Push Ups
A. 425#
B 3+26m/3+50m
A. BSQ @ 20X1, 5, 5, 3, 3, rest 3 min b/w, building
+
15 min @ 75% consistent effort
Row 500m
20 Alt KB Snatch, 35#
20 Box Jumps, 20” step down
rest 5 min
15 min @ 75% consistent effort
Run 400m
15 Wall Ball, 20#
35 Double Unders
15 Push Ups
A. 425#
B 3+26m/3+50m
Friday, July 24, 2015
Friday
Friday- St MU practice + UB CP + Sn Int + CP Battery EMOM (bend/press) w/ Z1
5 min Strict MU’s or Banded Ring MU’s
+
A1. Push Press @ 30X3, 4 x 1.1.1.1.1 reps, rest 10 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 2.2.2, rest 15 sec + 90 sec **add weight if possible
B. Snatch Pull + Power Snatch, build to tough set
+
20 min EMOM
1st- 4 TnG Power Snatch, 165# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time **good improvement but also keep core tight to keep back from arching too much and it should light up as bad.
Worked on banded MUs. These are frustrating me.
A1. 135/155/175/195. 195 was really tough.
A2. I was told that I have a small kip at the top so I'm trying to not do that anymore. Felt like I couldn't get my chest to the bar.
B. 135/155/185/205/fail at 225. Overall snatch felt good. Just heavy.
EMOM
1st - Snatchs were good through the 15th minute. I did 2/2 and then went back to 4TnG. Last set was singles.
2nd - Started with 45# plate. Worked up to a 45# and a 15#. stuck with that for last 10min. SHSPU felt good. 1 round I did 5 the rest were all 6reps.
5 min Strict MU’s or Banded Ring MU’s
+
A1. Push Press @ 30X3, 4 x 1.1.1.1.1 reps, rest 10 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 2.2.2, rest 15 sec + 90 sec **add weight if possible
B. Snatch Pull + Power Snatch, build to tough set
+
20 min EMOM
1st- 4 TnG Power Snatch, 165# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time **good improvement but also keep core tight to keep back from arching too much and it should light up as bad.
Worked on banded MUs. These are frustrating me.
A1. 135/155/175/195. 195 was really tough.
A2. I was told that I have a small kip at the top so I'm trying to not do that anymore. Felt like I couldn't get my chest to the bar.
B. 135/155/185/205/fail at 225. Overall snatch felt good. Just heavy.
EMOM
1st - Snatchs were good through the 15th minute. I did 2/2 and then went back to 4TnG. Last set was singles.
2nd - Started with 45# plate. Worked up to a 45# and a 15#. stuck with that for last 10min. SHSPU felt good. 1 round I did 5 the rest were all 6reps.
Wednesday, July 22, 2015
Wednesday
Wednesday- UB CP + MAP Varied building
A1. CG Bench Press @ 31X1, 5 x 4, rest 30 sec
A2. L-Sit Rope Climb + Rope Climb, 5 x 1.1 rep, rest 2 min **try to do second rope climb legless as long as possible
+
4 min @ 90%
Row 800m
20 Over Head Squats, 95#
10 CTB Pull Ups
20 DB Thrusters, 35#/h
10 Toes to Bar
rest 4 min
6 min @ 90%
Row 800m
20 Over Head Squats, 95#
10 CTB Pull Ups
20 DB Thrusters, 35#/h
10 Toes to Bar
rest 4 min
rest 4 min
For time:
Row 800m
20 Over Head Squats, 95#
10 CTB Pull Ups
20 DB Thrusters, 35#/h
10 Toes to Bar
rest 4 min
A1. 185/205/225/245/265 these felt good. Last set was hard.
A2. First 2 sets felt good. Was able to get all the way up the rope on the L-Sits threw the 3rd round. Last set was rerally hard. My hands were shot.
4min: 19 OHS
6min: 18 Thrusters
For time: 6:10
Went kinda slow on the row and went unbroken on everything else.
A1. CG Bench Press @ 31X1, 5 x 4, rest 30 sec
A2. L-Sit Rope Climb + Rope Climb, 5 x 1.1 rep, rest 2 min **try to do second rope climb legless as long as possible
+
4 min @ 90%
Row 800m
20 Over Head Squats, 95#
10 CTB Pull Ups
20 DB Thrusters, 35#/h
10 Toes to Bar
rest 4 min
6 min @ 90%
Row 800m
20 Over Head Squats, 95#
10 CTB Pull Ups
20 DB Thrusters, 35#/h
10 Toes to Bar
rest 4 min
rest 4 min
For time:
Row 800m
20 Over Head Squats, 95#
10 CTB Pull Ups
20 DB Thrusters, 35#/h
10 Toes to Bar
rest 4 min
A1. 185/205/225/245/265 these felt good. Last set was hard.
A2. First 2 sets felt good. Was able to get all the way up the rope on the L-Sits threw the 3rd round. Last set was rerally hard. My hands were shot.
4min: 19 OHS
6min: 18 Thrusters
For time: 6:10
Went kinda slow on the row and went unbroken on everything else.
Tuesday
Tuesday- Snatch DL + IWT
A. Snatch DL @ 41X1, 3 x 4 reps, building, rest 2 min
+
4 sets @ high consistent effort
7 Thrusters, 185#
Run 400m
rest 2 min b/w sets
+
3 sets @ high consistent effort
12 Alt DB Snatch, 75# or heavier
Row 500m
rest 2 min b/w sets
A. 185/225/255. No hook grip.
B.2:30/2:26/2:29/2:38 This was rough. Really tried to push on the run. Died on the last run.
C. 2:47/2:48/2:51
A. Snatch DL @ 41X1, 3 x 4 reps, building, rest 2 min
+
4 sets @ high consistent effort
7 Thrusters, 185#
Run 400m
rest 2 min b/w sets
+
3 sets @ high consistent effort
12 Alt DB Snatch, 75# or heavier
Row 500m
rest 2 min b/w sets
A. 185/225/255. No hook grip.
B.2:30/2:26/2:29/2:38 This was rough. Really tried to push on the run. Died on the last run.
C. 2:47/2:48/2:51
Monday
Monday- Clean Int/HSPU Int + Pull/Sq EMOM + MAP Varied
A1. Clean Cluster, 4 x 1.1, rest 10 sec + 30 sec
A2. Wt Vest Strict Deficit HSPU’s Cluster, 4 x 1.1.1.1, rest 10-15 sec + 2 min **5” deficit
**you are alternating between A1 & A2 correct?
+
16 min
1st- 4 Front Squats @ 75% 1RM
2nd- 2 Ring Muscle Ups + 2 Bar Muscle Ups + 4 CTB Pull Ups
+
3 sets @ high consistent effort
Air Bike 15 Cals
10 GH Sit Ups
10 Hang Power Clean to OH, 115#
10 Double KB Russian Swings, 53#/h
rest 3 min b/w sets
A1. 2 sets @ 225# and then 2 sets @ 255#. Didn't go crazy on these knowing that the front squats were coming up.
A2. Used a 20# weighted vest. Failed a couple reps so I did some extra reps.
***Yes I'm alternating
EMOM:
1st: Used 275#. Did 4 reps through the 10th min and then went to 3. 4/4/4/4/4/3/3/4
2nd: Completed the ring MUs each time but wasn't able to finish all the Bar MUs and C2B each round.
C. 2:30/2:35/2:15. I'm not 100% sure that the AD was counting cal correctly. It was taking me about 40-50 sec to do 15cals.
A1. Clean Cluster, 4 x 1.1, rest 10 sec + 30 sec
A2. Wt Vest Strict Deficit HSPU’s Cluster, 4 x 1.1.1.1, rest 10-15 sec + 2 min **5” deficit
**you are alternating between A1 & A2 correct?
+
16 min
1st- 4 Front Squats @ 75% 1RM
2nd- 2 Ring Muscle Ups + 2 Bar Muscle Ups + 4 CTB Pull Ups
+
3 sets @ high consistent effort
Air Bike 15 Cals
10 GH Sit Ups
10 Hang Power Clean to OH, 115#
10 Double KB Russian Swings, 53#/h
rest 3 min b/w sets
A1. 2 sets @ 225# and then 2 sets @ 255#. Didn't go crazy on these knowing that the front squats were coming up.
A2. Used a 20# weighted vest. Failed a couple reps so I did some extra reps.
***Yes I'm alternating
EMOM:
1st: Used 275#. Did 4 reps through the 10th min and then went to 3. 4/4/4/4/4/3/3/4
2nd: Completed the ring MUs each time but wasn't able to finish all the Bar MUs and C2B each round.
C. 2:30/2:35/2:15. I'm not 100% sure that the AD was counting cal correctly. It was taking me about 40-50 sec to do 15cals.
Saturday
Saturday- BSQ Int + MAP Long
A. BSQ @ 20X1, 4 x 4 reps, rest 3 min b/w, building
+
15 min @ 75% consistent effort
Row 500m
7 Burpees Over Erg
15 Thrusters, 55#
3 x 5 Unbroken Toes to Bar
rest 5 min
15 min @ 75% consistent effort
Run 400m
20 Steps Walking Lunges
10 HR Push Ups
20’ HS Walk
A. Worked up to 425#. Didn't make the last rep. Knees came in and wasn't able to push them back out.
https://www.youtube.com/watch?v=J3NBP8DWVmY
B. I did this above 75%. I was trying to keep up with some friends that did it with me. As a result I kinda died on the 2nd 15min. Handstand walks are feeling good.
3+60m/3 and then did another 400m run for funzies.
A. BSQ @ 20X1, 4 x 4 reps, rest 3 min b/w, building
+
15 min @ 75% consistent effort
Row 500m
7 Burpees Over Erg
15 Thrusters, 55#
3 x 5 Unbroken Toes to Bar
rest 5 min
15 min @ 75% consistent effort
Run 400m
20 Steps Walking Lunges
10 HR Push Ups
20’ HS Walk
A. Worked up to 425#. Didn't make the last rep. Knees came in and wasn't able to push them back out.
https://www.youtube.com/watch?v=J3NBP8DWVmY
B. I did this above 75%. I was trying to keep up with some friends that did it with me. As a result I kinda died on the 2nd 15min. Handstand walks are feeling good.
3+60m/3 and then did another 400m run for funzies.
Friday
Friday- St MU practice + UB CP + Sn Int + CP Battery EMOM (bend/press) w/ Z1
5 min Strict MU’s or Banded Ring MU’s
+
A1. Push Press @ 30X3, 4 x 2.2.2 reps, rest 15 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 3.3.3, rest 15 sec + 90 sec
B. Snatch Cluster, 1.1, build to a tough set, not TnG
+
20 min EMOM
1st- 3 TnG Power Snatch, 165 + 5 Russian KB Swings, 70# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time
5 min Strict MU’s or Banded Ring MU’s
+
A1. Push Press @ 30X3, 4 x 2.2.2 reps, rest 15 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 3.3.3, rest 15 sec + 90 sec
B. Snatch Cluster, 1.1, build to a tough set, not TnG
+
20 min EMOM
1st- 3 TnG Power Snatch, 165 + 5 Russian KB Swings, 70# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time
No Strict Muscle ups. Worked on banded. Did about 5x3 banded.
A1. 135/155/175/185. These got a little hard.
A2. Couldn't keep the tempo the whole time. Also wasn't able to get my chest to the bar for the last few reps.
B. Snatch felt good. 185/205/215/225/235/245.fail. Last fail felt like my shoulders were to tired to hold it.
EMOM:
1st: Snatch got hard to do TnG. I did singles once in the later rounds and then switched back to TnG. KBS felt good. Russian is always easyish. lol
2nd: Did 6 reps each time. No reped myself once b/c I fell off the wall as I was pushing out. I feel like I've started to understand how to do these when they get tough. I try to lean and press out at the same time and then push my head through the window. I felt like that worked. My lower back was on fire from this. Started with a 10# plate and worked up from there every 5min. Probably start higher next time.
Wednesday, July 15, 2015
Wednesday
Wednesday- UB CP + MAP Varied building
A1. CG Bench Press @ 31X1, 5 x 5, rest 30 sec
A2. L-Sit Rope Climb, 5 x 1 rep, rest 2 min
+
4 min @ 90%
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders
rest 4 min
6 min @ 90%
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders
rest 4 min
For time:
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders
A1. 185/205/225/245/265 failed last rep.
A2. Done - couldn't get all the way up. was about 1'
C. 15KBS/10BJO/11:12
- Feel like a cold is coming on. I felt very fatigued before the start of this. I pretty much just want to get it done. Broke the WBs up a lot. KBS broke @16 then 5/5/4. DUs went 75 unbroken before tripping.
A1. CG Bench Press @ 31X1, 5 x 5, rest 30 sec
A2. L-Sit Rope Climb, 5 x 1 rep, rest 2 min
+
4 min @ 90%
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders
rest 4 min
6 min @ 90%
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders
rest 4 min
For time:
Row 300m
30 Wall Ball, 30#
30 KB Swings, 70#
30 Box Jump Overs, 30”
90 Double Unders
A1. 185/205/225/245/265 failed last rep.
A2. Done - couldn't get all the way up. was about 1'
C. 15KBS/10BJO/11:12
- Feel like a cold is coming on. I felt very fatigued before the start of this. I pretty much just want to get it done. Broke the WBs up a lot. KBS broke @16 then 5/5/4. DUs went 75 unbroken before tripping.
Tuesday, July 14, 2015
Tuesday
Tuesday- Snatch DL + IWT
A. Snatch DL @ 41X1, 3 x 5 reps, building, rest 2 min
+
3 sets @ high consistent effort
7 TnG Squat Clean to Thrusters, 135-155#
Run 400m
rest 2 min b/w sets
+
3 sets @ high consistent effort
10 Sumo DL High Pulls, 135-155#
Row 500m
rest 2 min b/w sets
A. 185#/205#/225# - Used no hook grip on these. Made a huge difference.
B. 2:32/2:43/2:52 Done @155# Those runs got really tough
C. 2:21/2:21/3:14 Had to brake the last set at 5/5. I was toast.
A. Snatch DL @ 41X1, 3 x 5 reps, building, rest 2 min
+
3 sets @ high consistent effort
7 TnG Squat Clean to Thrusters, 135-155#
Run 400m
rest 2 min b/w sets
+
3 sets @ high consistent effort
10 Sumo DL High Pulls, 135-155#
Row 500m
rest 2 min b/w sets
A. 185#/205#/225# - Used no hook grip on these. Made a huge difference.
B. 2:32/2:43/2:52 Done @155# Those runs got really tough
C. 2:21/2:21/3:14 Had to brake the last set at 5/5. I was toast.
Monday, July 13, 2015
Monday
Monday- Clean Int/HSPU Int + Pull/Sq EMOM + MAP Varied
A1. Clean Cluster, 4 x 1.1.1, rest 10 sec + 30 sec
A2. Wt Vest Strict Deficit HSPU’s Cluster, 4 x 1.1.1.1.1, rest 10-15 sec + 2 min
+
16 min
1st- 5 Front Squats @ 75% 1RM
2nd- 2 Strict CTB Pull Ups + 2 Bar MU’s
+
3 sets @ high consistent effort
Air Bike 15 Cals
12 Toes to Bar
12 Alt DB Snatches, 70#
30 Double Unders
rest 3 min b/w sets
A1. Worked up to 295#. Sets were 225#/245#/275#/295#
That got tough. Failed the 1st rep @ 295#.
A2. S.HSPUs all done @20# - Those got tough towards the end. Not that bad with the rest.
EMOM:
1st - Started with 305# and then dropped to 275# for the rest of the emom.
2nd - All done. MUs were unbroken. Broke between the C2B and MUs.
Note: That hurt a lot...Wanted to stop really bad, but kept telling myself 1 more.
C. Started with a 70# KB b/c we don't have a 70# DB. I couldn't use the KB b/c it was hitting my forearm and felt like it was gonna break my arm. I swtiched to a 50# DB for the 2nd round and then went to a 75#DB. So. I was all over the place. lol
A1. Clean Cluster, 4 x 1.1.1, rest 10 sec + 30 sec
A2. Wt Vest Strict Deficit HSPU’s Cluster, 4 x 1.1.1.1.1, rest 10-15 sec + 2 min
+
16 min
1st- 5 Front Squats @ 75% 1RM
2nd- 2 Strict CTB Pull Ups + 2 Bar MU’s
+
3 sets @ high consistent effort
Air Bike 15 Cals
12 Toes to Bar
12 Alt DB Snatches, 70#
30 Double Unders
rest 3 min b/w sets
A1. Worked up to 295#. Sets were 225#/245#/275#/295#
That got tough. Failed the 1st rep @ 295#.
A2. S.HSPUs all done @20# - Those got tough towards the end. Not that bad with the rest.
EMOM:
1st - Started with 305# and then dropped to 275# for the rest of the emom.
2nd - All done. MUs were unbroken. Broke between the C2B and MUs.
Note: That hurt a lot...Wanted to stop really bad, but kept telling myself 1 more.
C. Started with a 70# KB b/c we don't have a 70# DB. I couldn't use the KB b/c it was hitting my forearm and felt like it was gonna break my arm. I swtiched to a 50# DB for the 2nd round and then went to a 75#DB. So. I was all over the place. lol
Saturday
Saturday- BSQ Int + MAP Long
A. BSQ @ 20X1, 3 x 5 reps, rest 3 min b/w, building
+
15 min @ 75% consistent effort
Row 400m
20 Wall Ball, 20#
10 Pull Ups
3 x 20 Unbroken Double Unders
20 Box Jumps, 24” step down
rest 5 min
15 min @ 75% consistent effort
Run 400m
20 KB Swings, 53#
15 Push Ups
10 Toes to Bar
10 Burpees no Jump
A. BSQ @ 20X1, 3 x 5 reps, rest 3 min b/w, building
+
15 min @ 75% consistent effort
Row 400m
20 Wall Ball, 20#
10 Pull Ups
3 x 20 Unbroken Double Unders
20 Box Jumps, 24” step down
rest 5 min
15 min @ 75% consistent effort
Run 400m
20 KB Swings, 53#
15 Push Ups
10 Toes to Bar
10 Burpees no Jump
A. Worked up to 405# on my last set. 405# last couple reps were tough.
B. 2+6WBs/2+4KBS
Friday
W1
Friday- St MU practice + UB CP + Sn Int + CP Battery EMOM (bend/press) w/ Z1
5 min Strict MU’s or Banded Ring MU’s
+
A1. Push Press @ 30X3, 4 x 3.3.3 reps, rest 15 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 2.2.2, rest 15 sec + 90 sec
B. Power Snatch + Snatch, build to a tough set, not TnG
+
20 min EMOM
1st- 2 TnG Power Snatch, 165 + 3 TnG Power Clean 165# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time
A1. Done @135#
A2. Done - was hard to lean back and pull, but now to get good at it.
B. Worked up to 225#
EMOM:
P.Snatch - All done @165# - snatch got kinda tough.
HSPUs - did 6 reps for all except 1 set I did 5.
rested from the 16th min to the 18th min and then finished the emon at 22min.
Friday- St MU practice + UB CP + Sn Int + CP Battery EMOM (bend/press) w/ Z1
5 min Strict MU’s or Banded Ring MU’s
+
A1. Push Press @ 30X3, 4 x 3.3.3 reps, rest 15 sec + 45 sec
A2. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 2.2.2, rest 15 sec + 90 sec
B. Power Snatch + Snatch, build to a tough set, not TnG
+
20 min EMOM
1st- 2 TnG Power Snatch, 165 + 3 TnG Power Clean 165# + Easy Skipping Rope remaining time:
2nd- 6-8 Kipping Deficit HSPU’s, build deficit over EMOM + Air Bike @ Z1 in remaining time
A1. Done @135#
A2. Done - was hard to lean back and pull, but now to get good at it.
B. Worked up to 225#
EMOM:
P.Snatch - All done @165# - snatch got kinda tough.
HSPUs - did 6 reps for all except 1 set I did 5.
rested from the 16th min to the 18th min and then finished the emon at 22min.
Thursday, July 9, 2015
Wednesday
Wednesday
A. Back Squat, build to a moderate single
B. Back Squat, 1/min for 5 min @ same weight
C1. Ring Dips @ 31X1, 1-2 weighted x 4, rest 1 min *3 sec eccentric, good external rotation at the top
C2. Inverted Bar Rows @ 20X1, 8-10 x 4, rest 1 min
+
4 rounds for time:
10 Double KB Front Squats, 70#/hand
7 Deficit Strict HSPU’s, 5”
50 Double Unders
A. 405#
B. 405#
C. Skipped because I had to get to work early and didn't have time to finish.
D. 23:54- This wasn't hard cardio wise, but the HSPUs got me. Did 1 set of 2 and then went to all singles. I felt like my shoulders were fatigued from the start. Had to take a lot of rest between reps.
A. Back Squat, build to a moderate single
B. Back Squat, 1/min for 5 min @ same weight
C1. Ring Dips @ 31X1, 1-2 weighted x 4, rest 1 min *3 sec eccentric, good external rotation at the top
C2. Inverted Bar Rows @ 20X1, 8-10 x 4, rest 1 min
+
4 rounds for time:
10 Double KB Front Squats, 70#/hand
7 Deficit Strict HSPU’s, 5”
50 Double Unders
A. 405#
B. 405#
C. Skipped because I had to get to work early and didn't have time to finish.
D. 23:54- This wasn't hard cardio wise, but the HSPUs got me. Did 1 set of 2 and then went to all singles. I felt like my shoulders were fatigued from the start. Had to take a lot of rest between reps.
Tuesday
Tuesday
3 sets @ high effort
Run 400m
AMRAP Unbroken Muscle Ups
rest 2 min b/w sets
+
3 sets @ high effort
Row 500m
3 Rope Climbs, use legs
rest 2 min b/w sets
+
7 rounds for time:
Run 100m
7 Toes to Bar
A. 2:51 (5MUs)/3:51(6MU)/3:58(6MUs)
B.3:05 and then the timer turned off and didn't get the times on these. I can say that I felt like i had no energy and the next sets probably took me 8min each. I couldn't get up the rope. I went to legless b/c I kept slipping. Not surer if it was my shoes or just bad foot hold.
C. 6;14 - Felt like this was a pretty good time. All unbroken
3 sets @ high effort
Run 400m
AMRAP Unbroken Muscle Ups
rest 2 min b/w sets
+
3 sets @ high effort
Row 500m
3 Rope Climbs, use legs
rest 2 min b/w sets
+
7 rounds for time:
Run 100m
7 Toes to Bar
A. 2:51 (5MUs)/3:51(6MU)/3:58(6MUs)
B.3:05 and then the timer turned off and didn't get the times on these. I can say that I felt like i had no energy and the next sets probably took me 8min each. I couldn't get up the rope. I went to legless b/c I kept slipping. Not surer if it was my shoes or just bad foot hold.
C. 6;14 - Felt like this was a pretty good time. All unbroken
Monday, July 6, 2015
Monday 7/6
Monday
A1. Seated DB Press @ 30X3, 3-5 reps x 4, rest 1 min
A2. L- Pull Ups, 6 reps x 4, rest 1 min
B. Hang Power Clean, build to a tough 5 TnG
C. Squat Clean, 30 reps for time @ 225#
+
Row 25 sec @ 90%
rest 35 sec
x 5
A1. Seated DB Press @ 30X3, 3-5 reps x 4, rest 1 min
A2. L- Pull Ups, 6 reps x 4, rest 1 min
B. Hang Power Clean, build to a tough 5 TnG
C. Squat Clean, 30 reps for time @ 225#
+
Row 25 sec @ 90%
rest 35 sec
x 5
A1. Done @ 75#. Went up this week from 50#. Felt like 50# was getting easy.
A2. Done. Not unbroken.
B. Worked up to 225# - Felt good
C. 5:41 - 1:19 PR
D. Done @ 1:43/500 pace
Saturday 7/4
aturday
A. Front Squat, build to a tough 2
B. Front Squat, 1/min for 4 @ 2RM weight
+
5 sets @ high effort
5 Over Head Squats, 185#
90 sec Air Bike
25 Double Unders
+
3 sets of:
8 Scap Pull Ups
8 Cossack Squats/side
+
10 min Run @ Z1
A. Hit 365#
B. Done @ 365#
C. 13:01 - All OHS unbroken. Quads are feeling strong. Tripped on the DUs a couple times. Tried to keep the AD rpm @ 75. dropped to 65 in the last round.
D. Done - These kinda sucked. lol
10 run done. My left ankle got really tight during this. I think I tweaked it on the front squats. Another note from later on in the week: I must have sprained my ankle, because I couldn't move it at all on Monday. Not sure. Seems to be getting better. Put it on ice and rolling it and stretching it as much as possible. This ankle is always the tightest of the 2.
A. Front Squat, build to a tough 2
B. Front Squat, 1/min for 4 @ 2RM weight
+
5 sets @ high effort
5 Over Head Squats, 185#
90 sec Air Bike
25 Double Unders
+
3 sets of:
8 Scap Pull Ups
8 Cossack Squats/side
+
10 min Run @ Z1
A. Hit 365#
B. Done @ 365#
C. 13:01 - All OHS unbroken. Quads are feeling strong. Tripped on the DUs a couple times. Tried to keep the AD rpm @ 75. dropped to 65 in the last round.
D. Done - These kinda sucked. lol
10 run done. My left ankle got really tight during this. I think I tweaked it on the front squats. Another note from later on in the week: I must have sprained my ankle, because I couldn't move it at all on Monday. Not sure. Seems to be getting better. Put it on ice and rolling it and stretching it as much as possible. This ankle is always the tightest of the 2.
Friday 7/3
Friday
5 Ring Banded Muscle Ups. *I’ll send video later today, if I forget send me a message tonight.
+
A1. Push Press @ 30X3, 2-3 reps x 4, rest 1 min
A2. Strict CTB Pull Ups @ 20X0, 2-3 reps x 4, rest 1 min **add weight if possible
B. Power Snatch, build to 2RM TnG
C. Power Snatch, 1/min for 8 min @ above weight
+
Row 6 min @ 130-150 HR
Bike 6 min @ 130-150 HR
Run 6 min @ 130-150 HR
Got 1 strict MU
A1. Done @ 185#
A2. Done with 26#
B. Worked up to 215#
C. Done @ 215#
D. Done
5 Ring Banded Muscle Ups. *I’ll send video later today, if I forget send me a message tonight.
+
A1. Push Press @ 30X3, 2-3 reps x 4, rest 1 min
A2. Strict CTB Pull Ups @ 20X0, 2-3 reps x 4, rest 1 min **add weight if possible
B. Power Snatch, build to 2RM TnG
C. Power Snatch, 1/min for 8 min @ above weight
+
Row 6 min @ 130-150 HR
Bike 6 min @ 130-150 HR
Run 6 min @ 130-150 HR
Got 1 strict MU
A1. Done @ 185#
A2. Done with 26#
B. Worked up to 215#
C. Done @ 215#
D. Done
Wednesday, July 1, 2015
Wednesday
Wednesday
A. Back Squat, build to a moderate single
B. Back Squat, 1/min for 5 min @ same weight
C1. Ring Dips @ 31X1, 2-3 weighted x 4, rest 1 min *3 sec eccentric, good external rotation at the top
C2. Lying DB Rows @ 20X1, 8-10 x 4, rest 1 min
+
4 rounds for time:
10 Front Squats, 185#
5 Hang Power Cleans, 185#
100’ Double KB Over Head Carry, 70#/h
7 Wall Facing HSPU's
A. Worked up to 405#
B. All done @ 405#
C1. Done @ 44#. It was hard to breathe during these. Last sets felt better then the first sets.
C2. First set was done @ 50# and it felt easy, so went up to 75# which was difficult.
D. Time: 16:29
I thought that I would be able to do this under 15min, but my shoulders got really tired and my breathing wasn't very good. All unbroken except the last round. Front squats and power cleans felt easy.
A. Back Squat, build to a moderate single
B. Back Squat, 1/min for 5 min @ same weight
C1. Ring Dips @ 31X1, 2-3 weighted x 4, rest 1 min *3 sec eccentric, good external rotation at the top
C2. Lying DB Rows @ 20X1, 8-10 x 4, rest 1 min
+
4 rounds for time:
10 Front Squats, 185#
5 Hang Power Cleans, 185#
100’ Double KB Over Head Carry, 70#/h
7 Wall Facing HSPU's
A. Worked up to 405#
B. All done @ 405#
C1. Done @ 44#. It was hard to breathe during these. Last sets felt better then the first sets.
C2. First set was done @ 50# and it felt easy, so went up to 75# which was difficult.
D. Time: 16:29
I thought that I would be able to do this under 15min, but my shoulders got really tired and my breathing wasn't very good. All unbroken except the last round. Front squats and power cleans felt easy.
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