Tuesday- A.M. Threshold Run P.M. LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 45 sec b/w sets, rest 4 min b/w 3 & 4
P.M. LE
10 min Aerobic Warm Up
+
3 x 20 sec Row Sprint, rest 1:40
+
Movement Specific Warm Up
+
For time:
8 TnG Power Cleans, 205#
8 Kipping Deficit HSPU’s, 3”
15 Power Snatch, 95#
10 Burpee Box Jumps, 24”
15 Cal Airdyne
rest 7 min b/w sets
x 3
AM:
3:35
3:23
3:25
3:21
3:20
3:15
PM:
Row
132m
139m
137m
3:12
3:33
3:37
1st round
https://www.youtube.com/watch?v=4-00ExdQwi8
2nd
https://www.youtube.com/watch?v=H0fhquuRJxI
3rd
https://www.youtube.com/watch?v=sEgWNzP_k9c
Wednesday, February 17, 2016
Monday
Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
10 Power Snatch, 75#
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
12 Toes to Bar
12 Thrusters, 115#
12 CTB Pull Ups
12 Hang Power Clean, 165#
rest 4 min
+
Bear Complex for Load- 4 sets, 2 min rest b/w sets
1 Power Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 Jerk
3 rounds for time of rounds:
5 Muscle Ups
10 Power Snatch, 75#
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
12 Toes to Bar
12 Thrusters, 115#
12 CTB Pull Ups
12 Hang Power Clean, 165#
rest 4 min
+
Bear Complex for Load- 4 sets, 2 min rest b/w sets
1 Power Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 Jerk
3 Rounds
1:35
1:52
1:53
Row
T2B
Thrusters
CTB
Hang P.Clean
rest 4 min
5:35
T2B
Hang P.Clean
CTB
Row
Thrusters
rest 4 min
5:35
Hang P.Clean
Thrusters
T2B
CTB
Row
rest 4 min
6:11
205
235
255
275 - Failed twice
https://www.youtube.com/watch?v=wP0uVY6xOFY
https://www.youtube.com/watch?v=1W1GNMqLd10
T2B
Thrusters
CTB
Hang P.Clean
rest 4 min
5:35
T2B
Hang P.Clean
CTB
Row
Thrusters
rest 4 min
5:35
Hang P.Clean
Thrusters
T2B
CTB
Row
rest 4 min
6:11
205
235
255
275 - Failed twice
https://www.youtube.com/watch?v=wP0uVY6xOFY
https://www.youtube.com/watch?v=1W1GNMqLd10
Saturday
Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
1 x AMRAP Unbroken Muscle Ups
+
3 rounds for times of rounds:
12 Unbroken TTB
12 HSPU’s Open Standard
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
20 min @ 70-85% building throughout
Row 250m
7 Toes to Bar
12 Box Jumps, 24” step down at first and increase amount of rebounding each round
15 Wallball, 20#
7 Power Snatch, 135# **all singles
+
3 sets
10 TnG Power Cleans, 165#
25 sec Row Sprint
rest 3:00
Optional A.M. Run easy
5 min fast walk
+
30 sec Run high aerobic effort
30 sec walk
x 16
+
5 min fast walk
+
Mobility- lower body
1 x AMRAP Unbroken Muscle Ups
+
3 rounds for times of rounds:
12 Unbroken TTB
12 HSPU’s Open Standard
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
20 min @ 70-85% building throughout
Row 250m
7 Toes to Bar
12 Box Jumps, 24” step down at first and increase amount of rebounding each round
15 Wallball, 20#
7 Power Snatch, 135# **all singles
+
3 sets
10 TnG Power Cleans, 165#
25 sec Row Sprint
rest 3:00
Optional A.M. Run easy
5 min fast walk
+
30 sec Run high aerobic effort
30 sec walk
x 16
+
5 min fast walk
+
Mobility- lower body
9 UB Muscle Ups
3 rounds:
1:18
1:22
1:20
AMRAP:
4 + 5 P.Snatch
146m
142m
167m
Friday
15.5
27-21-15-9
Row, Cals
Thrusters, 95#
+
Bike 10 min @ easy pace
+
rest as needed
+
1 x AMRAP Unbroken CTB
rest 20 sec
1 x AMRAP Unbroken HSPU’s **Open standards
rest 20 sec
1 x AMRAP Muscle Ups
15.5 - 7:32
-Set everything up to record and forgot to press the record button.
53 C2B
30 HSPU
0 MUs
- Jumped on the rings and failed my first try. Upper body was done after the C2B and HSPU.
27-21-15-9
Row, Cals
Thrusters, 95#
+
Bike 10 min @ easy pace
+
rest as needed
+
1 x AMRAP Unbroken CTB
rest 20 sec
1 x AMRAP Unbroken HSPU’s **Open standards
rest 20 sec
1 x AMRAP Muscle Ups
15.5 - 7:32
-Set everything up to record and forgot to press the record button.
53 C2B
30 HSPU
0 MUs
- Jumped on the rings and failed my first try. Upper body was done after the C2B and HSPU.
Wednesday, February 10, 2016
Wednesday
Wednesday- Squat/Pull CP + MAP 1
For time:
10 Deadlifts, 315#
9 Muscle Ups
8 Deadlifts, 315#
7 Muscle Ups
6 Deadlifts, 315#
5 Muscle Ups
4 DL
3 MU
2 DL
1 MU
+
rest 2 min
+
5 min to build to tough single on Clean & Jerk
+
4 sets @ high effort
40 sec Row
20 sec rest
40 sec Double Unders
20 sec rest
40 sec Burpees
For time:
10 Deadlifts, 315#
9 Muscle Ups
8 Deadlifts, 315#
7 Muscle Ups
6 Deadlifts, 315#
5 Muscle Ups
4 DL
3 MU
2 DL
1 MU
+
rest 2 min
+
5 min to build to tough single on Clean & Jerk
+
4 sets @ high effort
40 sec Row
20 sec rest
40 sec Double Unders
20 sec rest
40 sec Burpees
For time: 7:39
-harder than I thought. I was at muscle failure on this
C&J - 315#
4 sets:
205/211/195/183
67/67/60/58
13/12/12/12
- Last 2 sets hard to wait for the rower to turn on.
Tuesday
Tuesday- A.M. Threshold Run P.M. LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4
P.M. LE
10 min Aerobic Warm Up
+
3 x 18 sec Row Sprint, rest 1:42
+
Movement Specific Warm Up
+
For time:
12 TnG Power Snatch, 95#
12 Burpees to 8” target
12 TnG Power Snatch, 95#
12 Burpees to 8” target
200m Row Sprint
rest 10 min b/w sets
x 3
AM:
3:28
3:25
3:20
3:16
3:16
3:10
PM:
Warm up:
10min of:
2min AD
200m jog
Row:
125
129
130
3 rounds:
3:42
3:34
3:52
- felt like I could jump. This was a lot harder than I thought.
1st round
https://www.youtube.com/watch?v=mtgTnDsdpeA&feature=em-upload_owner
3rd round
https://www.youtube.com/watch?v=AtKg1_QrU_s
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4
P.M. LE
10 min Aerobic Warm Up
+
3 x 18 sec Row Sprint, rest 1:42
+
Movement Specific Warm Up
+
For time:
12 TnG Power Snatch, 95#
12 Burpees to 8” target
12 TnG Power Snatch, 95#
12 Burpees to 8” target
200m Row Sprint
rest 10 min b/w sets
x 3
AM:
3:28
3:25
3:20
3:16
3:16
3:10
PM:
Warm up:
10min of:
2min AD
200m jog
Row:
125
129
130
3 rounds:
3:42
3:34
3:52
- felt like I could jump. This was a lot harder than I thought.
1st round
https://www.youtube.com/watch?v=mtgTnDsdpeA&feature=em-upload_owner
3rd round
https://www.youtube.com/watch?v=AtKg1_QrU_s
Monday
Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
15 Toes to Bar
30 Thrusters, 55#
15 CTB Pull Ups
20 Hang Power Snatch, 55#
rest 4 min
+
10 min EMOM
3 Power Clean + 3 Front Squats + 3 Shoulder to OH, 205#
Wasn't feeling good on Monday. Don't think I got enough sleep. A lot of frustration with this day.
3 rounds:
1:40
2:00
1:50
3 rounds:
6:36
7:00
8:20
-Wasn't happy about that inconsistency.
EMOM - Only got 6 rounds + 3 front squats. S2O was the hard part. Clean and squats felt fine.
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
15 Toes to Bar
30 Thrusters, 55#
15 CTB Pull Ups
20 Hang Power Snatch, 55#
rest 4 min
+
10 min EMOM
3 Power Clean + 3 Front Squats + 3 Shoulder to OH, 205#
Wasn't feeling good on Monday. Don't think I got enough sleep. A lot of frustration with this day.
3 rounds:
1:40
2:00
1:50
3 rounds:
6:36
7:00
8:20
-Wasn't happy about that inconsistency.
EMOM - Only got 6 rounds + 3 front squats. S2O was the hard part. Clean and squats felt fine.
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