Saturday
A.M.
A. Strict Muscle Up- 5 min AMRAP
B. Wtd Pull Up- build to 1RM
C. Wtd Ring Dip- build to 1RM
D. Strict Pull Up- 50 reps for time:
E. Strict HSPU’s- 50 reps for time:
P.M.
30 min TT Row
**record avg pace/500m, avg HR, total distance
A. Got 2 in 3min and called b/c my shoulder was in pain
B. 75#
https://www.youtube.com/watch?v=e_PaJGpS92s
C. Tried to do a strict dip and couldn't without pain.
D. 6:21 - Started with 3s and went to singles around 20.
E. Got through 12 and called it b/c of shoulder pain.
PM:
7,742m
Pace: 1:55/500m
HR Max: 187
HR Avg: 169
Held a 1:50/500m pace for the first 2500m and then started to slow. Last 4min was all out at 1:45/500m.
Wednesday, May 11, 2016
Friday
Testing
Friday
A. Front Squat, build to 1RM
B. Front Rack RFE Split Squat @ 3010, build to 5RM/leg
C. Squat Clean, build to 1RM
D. Squat Clean @ 90% of C- 8 min AMRAP
A. 395# - 10# PR
B. 255#
C. 325#
D. 14
Friday
A. Front Squat, build to 1RM
B. Front Rack RFE Split Squat @ 3010, build to 5RM/leg
C. Squat Clean, build to 1RM
D. Squat Clean @ 90% of C- 8 min AMRAP
A. 395# - 10# PR
B. 255#
C. 325#
D. 14
Thursday, May 5, 2016
Wednesday
Wednesday
A. Back Squat with Chains, /min for 8 min @ 75% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 4, rest 30 sec- move as fast as possible
C. Hang Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 5 x 15 sec sprint MAX EFFORT, rest 2:30
A. Did 3 reps OTM. with 345# this was very hard
B. Done
C. 225/245/265/285/305/315F twice
D, Done
Row - Done 88/90/91/90/87m
A. Back Squat with Chains, /min for 8 min @ 75% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 4, rest 30 sec- move as fast as possible
C. Hang Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 5 x 15 sec sprint MAX EFFORT, rest 2:30
A. Did 3 reps OTM. with 345# this was very hard
B. Done
C. 225/245/265/285/305/315F twice
D, Done
Row - Done 88/90/91/90/87m
Tuesday
Tuesday
A.M.
Run 12 min easy
Row 12 min easy
Bike 12 min easy
+
Mobility
P.M.
5 sets @ high effort
200m Row
1 DB Snatch/arm, 100# **off feel w/ shoulder **if you can’t do this, do 1 Power Clean @ 225#
1 Burpee Box Jump, 24”
60 sec Bike
Rest 60 sec
+
3 sets @ high effort
Run 400m, rest 30 sec
**last one go max effort
AM:
Done
PM:
2:18/2:21/2:25/2:19/2:22
https://www.youtube.com/watch?v=Z182bBxtl28
https://www.youtube.com/watch?v=y9zc6WivEIU
1:29
1:27
1:16
A.M.
Run 12 min easy
Row 12 min easy
Bike 12 min easy
+
Mobility
P.M.
5 sets @ high effort
200m Row
1 DB Snatch/arm, 100# **off feel w/ shoulder **if you can’t do this, do 1 Power Clean @ 225#
1 Burpee Box Jump, 24”
60 sec Bike
Rest 60 sec
+
3 sets @ high effort
Run 400m, rest 30 sec
**last one go max effort
AM:
Done
PM:
2:18/2:21/2:25/2:19/2:22
https://www.youtube.com/watch?v=Z182bBxtl28
https://www.youtube.com/watch?v=y9zc6WivEIU
1:29
1:27
1:16
Monday
Monday
A. Snatch Grip RDL @ 3010, 5 x 3, rest 2 min **use straps **going to just below knee
B. Overhead Squat @ 55X1, 4 x 3, rest 3 min **off feel w/ shoulder
C. Back Squat, 5 x 2 @ 80-90%, rest 2-3 min
+
Bike Sprint, 10 x 10 sec MAX EFFORT, rest 1:50, rest 4 min b/w sets 5 & 6
A. 215/235/245/255/285
https://www.youtube.com/watch?v=oE-Tzfx5E3M
B. 95/115/135/155 - felt a little off
https://www.youtube.com/watch?v=VtwS9CK4O3g
A. Snatch Grip RDL @ 3010, 5 x 3, rest 2 min **use straps **going to just below knee
B. Overhead Squat @ 55X1, 4 x 3, rest 3 min **off feel w/ shoulder
C. Back Squat, 5 x 2 @ 80-90%, rest 2-3 min
+
Bike Sprint, 10 x 10 sec MAX EFFORT, rest 1:50, rest 4 min b/w sets 5 & 6
A. 215/235/245/255/285
https://www.youtube.com/watch?v=oE-Tzfx5E3M
B. 95/115/135/155 - felt a little off
https://www.youtube.com/watch?v=VtwS9CK4O3g
C. Done 365/375/385/395/405
Bike sprint - done
Bike sprint - done
Saturday
Saturday
A.M.
A1. Supinated Grip L-Sit Strict Pull-Ups, 5 x 5-6 reps, rest 30 sec
A2. Single Arm Standing DB Press @ 20X2, 5 x 8/arm, rest 30 sec
A3. Cuban Press w/ 15-45# bar, 5 x 5 reps, rest 60 sec
B1.Lying DB Tricep extensions, 4 x 15 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 14 alternating reps, rest 2 min
P.M.
Around the world **easy pace, this shouldn’t get too hard
8 rounds @ Z2
1 min Shuttle Run
1 min Row
1 min Bike
1 min Bear Crawl
1 min 5 Strict Toes to Bar + Box Jumps, step down, 20”
A1. Done - 6 reps on all
A2. Donbe with 35# felt good
A2. Done
B1. done - 35#
B2. Done
PM: Done
A.M.
A1. Supinated Grip L-Sit Strict Pull-Ups, 5 x 5-6 reps, rest 30 sec
A2. Single Arm Standing DB Press @ 20X2, 5 x 8/arm, rest 30 sec
A3. Cuban Press w/ 15-45# bar, 5 x 5 reps, rest 60 sec
B1.Lying DB Tricep extensions, 4 x 15 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 14 alternating reps, rest 2 min
P.M.
Around the world **easy pace, this shouldn’t get too hard
8 rounds @ Z2
1 min Shuttle Run
1 min Row
1 min Bike
1 min Bear Crawl
1 min 5 Strict Toes to Bar + Box Jumps, step down, 20”
A1. Done - 6 reps on all
A2. Donbe with 35# felt good
A2. Done
B1. done - 35#
B2. Done
PM: Done
Friday
riday
A. Power Clean, 8 TnG/min for 6 min @ 50%
B. Back Rack RFE Split Squat, 5-5-5-3-3/leg, rest as needed b/w legs
C. American Hip Thrust, @ 20X2, 4 x 10, rest as needed **heavy
D1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
D2. Hollow Body ROCK, 5 x 45 sec, rest 90 sec
E. Single Arm DB OH Carry, 4 x 100’, rest as needed **heavier
A. Done @ 115#
B. 185/205/225/245/265
C. 185/185/205/205
D. Done
E. 45/45/50/50
A. Power Clean, 8 TnG/min for 6 min @ 50%
B. Back Rack RFE Split Squat, 5-5-5-3-3/leg, rest as needed b/w legs
C. American Hip Thrust, @ 20X2, 4 x 10, rest as needed **heavy
D1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
D2. Hollow Body ROCK, 5 x 45 sec, rest 90 sec
E. Single Arm DB OH Carry, 4 x 100’, rest as needed **heavier
A. Done @ 115#
B. 185/205/225/245/265
C. 185/185/205/205
D. Done
E. 45/45/50/50
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