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.
Monday, July 13, 2015
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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