Tuesday
A. Power Clean + Front Squat + Jerk + Squat Clean + Jerk, build to a tough complex **drop first jerk from the top
B. Back Squat w/ chains @ 30X1, build to a tough double
C. Deadlift @ 62.5%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 3 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. 295#
Shoulder is feeling good
B. 365#
C. Done with 315#
D1&2 done
run done
Wednesday, December 14, 2016
Monday
Monday
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
B. Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
+
10 min @ 80%
3 x 30 Double Unders
9 Power Snatch, 95#
3 Bar-Muscle Ups
Rest 5 min
10 min @ 80%
Row 21 Cals
12 Toes to Bar
15 Double KB Front Squats, 53#
Rest 5 min
10 min @ 80%
20 Bar-Facing Burpees
20 Box Jumps, 24” step down
20 Pull-Ups
A. Done
B. Done
3+9snatch
2+4front squats
2+6burpees
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
B. Sled Drag, 4 x 45 sec, rest 90 sec **135# on top
+
10 min @ 80%
3 x 30 Double Unders
9 Power Snatch, 95#
3 Bar-Muscle Ups
Rest 5 min
10 min @ 80%
Row 21 Cals
12 Toes to Bar
15 Double KB Front Squats, 53#
Rest 5 min
10 min @ 80%
20 Bar-Facing Burpees
20 Box Jumps, 24” step down
20 Pull-Ups
A. Done
B. Done
3+9snatch
2+4front squats
2+6burpees
Saturday PM
Sunday
A. Squat Clean @ 225#- 30 reps for time:
B1. Front Squat @ 50X1, 5, 4, 3 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 6, 5, 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 6, 5, 4 reps, rest 90 sec **add weight
+
20 min easy run
A. 6:02
B1. 225/275/315
B2. Done with 35#
B3. Done with 35#
run done
A. Squat Clean @ 225#- 30 reps for time:
B1. Front Squat @ 50X1, 5, 4, 3 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 6, 5, 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 6, 5, 4 reps, rest 90 sec **add weight
+
20 min easy run
A. 6:02
B1. 225/275/315
B2. Done with 35#
B3. Done with 35#
run done
Saturday
Saturday- Sled Sprint + Threshold Mixed
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
400m Run
21 KB Swings, 53#
12 HSPU’s
Rest 5 min
5 min @ 80%
21 Cal Bike
15 Thrusters, 95#
12 Pull-Ups
Rest 5 min
5 min @ 80%
Row 25 Cals
50 Double Unders
Rest 8 min
Repeat ALL
A. Done with 90#
1+200m/1+300m
2+3thrusters/3+10cals
2+20cals/3+25DUs
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
400m Run
21 KB Swings, 53#
12 HSPU’s
Rest 5 min
5 min @ 80%
21 Cal Bike
15 Thrusters, 95#
12 Pull-Ups
Rest 5 min
5 min @ 80%
Row 25 Cals
50 Double Unders
Rest 8 min
Repeat ALL
A. Done with 90#
1+200m/1+300m
2+3thrusters/3+10cals
2+20cals/3+25DUs
Friday
W4
Friday- Snatch Int + Pulls + Aerobic ME work
A. Power Snatch, build to a 1RM in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 3 reps, rest 2 min **use straps **90% of last week(deload)
+
For time:
100 Cal Row
75 Power Snatch, 75#
50 Wallball, 20#
25 Burpee Box Jumps, 24”
A. 225# - just missed 235#
B. 225/245/255
17:02
Thought this would be easier than it was but it kinda sucked.
Friday- Snatch Int + Pulls + Aerobic ME work
A. Power Snatch, build to a 1RM in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 3 reps, rest 2 min **use straps **90% of last week(deload)
+
For time:
100 Cal Row
75 Power Snatch, 75#
50 Wallball, 20#
25 Burpee Box Jumps, 24”
A. 225# - just missed 235#
B. 225/245/255
17:02
Thought this would be easier than it was but it kinda sucked.
Thursday, December 8, 2016
Wednesday
Wednesday
Row 500m @ 2k pace, rest 60 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
5 Unbroken Muscle Ups
5 Thrusters, 205# TnG
10 Cal Bike
15 Overhead Squats, 95#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min
Row -Done @ 1:43/500m
PC: I did 1 set at 135# and thought my shoulder was gonna fall off so I skipped the rest.
3sets:
2:14
2:04
2:14
Mile - 7:27 - Felt easy after doing the other stuff.
Went home after this and compexed and cupped my shoulder. I hopefully it gets better. Oddly though it didn't bother me on the muscle ups or thrusters. Maybe b/c I didn't have time to think about it.
Row 500m @ 2k pace, rest 60 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
5 Unbroken Muscle Ups
5 Thrusters, 205# TnG
10 Cal Bike
15 Overhead Squats, 95#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min
Row -Done @ 1:43/500m
PC: I did 1 set at 135# and thought my shoulder was gonna fall off so I skipped the rest.
3sets:
2:14
2:04
2:14
Mile - 7:27 - Felt easy after doing the other stuff.
Went home after this and compexed and cupped my shoulder. I hopefully it gets better. Oddly though it didn't bother me on the muscle ups or thrusters. Maybe b/c I didn't have time to think about it.
Tuesday
Tuesday
A. Power Clean + Front Squat + Jerk + Front Squat, build to a tough complex
B. Back Squat @ 33X1, build to a tough triple
C. Deadlift @ 60%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 4 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. worked up to 295# - Didn't have a ton of time to workout this day so I rushed my warm up and tweaked my right shoulder on this. didn't feel it until the next day.
B. 365#
C. Done
D1. Done @ 185#
D2. Done - trying to not kip on these but got tough in the last few rounds
Run Done
A. Power Clean + Front Squat + Jerk + Front Squat, build to a tough complex
B. Back Squat @ 33X1, build to a tough triple
C. Deadlift @ 60%, 20, 10, 10, rest 2-3 min
D1. Push Press @ 20X2, 4 x 4 reps, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run
A. worked up to 295# - Didn't have a ton of time to workout this day so I rushed my warm up and tweaked my right shoulder on this. didn't feel it until the next day.
B. 365#
C. Done
D1. Done @ 185#
D2. Done - trying to not kip on these but got tough in the last few rounds
Run Done
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