Wednesday, October 29, 2014
Wednesday 10/29 Training
Wednesday- Oly EMOM + MAP Musc End
8 min EMOM
5 TnG Power Snatch @ 155#
+
5 sets @ high effort
10 Toes to Bar
10 Double KB Front Squats, 53#/hand
10 Burpee Box Jump Overs, 24”
20 KB Swings, 53#
rest 3 min
A. Done
B. 2:54/3:04/3:07/3:19/4:23 - Died on the last round. Was real slow on the burpee box jumps.
8 min EMOM
5 TnG Power Snatch @ 155#
+
5 sets @ high effort
10 Toes to Bar
10 Double KB Front Squats, 53#/hand
10 Burpee Box Jump Overs, 24”
20 KB Swings, 53#
rest 3 min
A. Done
B. 2:54/3:04/3:07/3:19/4:23 - Died on the last round. Was real slow on the burpee box jumps.
Tuesday, October 28, 2014
Tuesday 10/28 Training
Tuesday- IGT
3 sets @ high effort
5 Unbroken Ring Muscle Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
10 GH Sit Ups
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
1 Strict Press @ 80%1RM
7 Strict HSPU’s
2 Bar Muscle Ups
7 CTB Pull Ups
50 Double Unders
rest 1 min
A, 2:13/2:14/2:43 - MUs all unbroken.
B. 2:55/2:53/2:44
C. Felt really tired and kinda dizzy, so skipped this. Don't think I ate enough carbs.
3 sets @ high effort
5 Unbroken Ring Muscle Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
10 GH Sit Ups
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
1 Strict Press @ 80%1RM
7 Strict HSPU’s
2 Bar Muscle Ups
7 CTB Pull Ups
50 Double Unders
rest 1 min
A, 2:13/2:14/2:43 - MUs all unbroken.
B. 2:55/2:53/2:44
C. Felt really tired and kinda dizzy, so skipped this. Don't think I ate enough carbs.
Monday, October 27, 2014
Monday 10/27 Training
Monday- Oly Int Power + Bending Vol + LP
A. Power Snatch Cluster- 1.1 x 3 sets, all tough sets
B. Power Clean.Clean.Front Squat, 1.1.1, build to a tough set, TnG on Power Clean
C. Dead Lift, build to a tough double, not 2RM, drop from the top
D. Dead Lift- 1 x 20 reps TnG @ 290#
+
Air Bike
28 sec ALL OUT, rest 3:02 x 4
A. 225#
B. 255#
C. 385#
D. Done - These felt heavier because I went heavier on the first parts.
http://youtu.be/QiGPWhAF5ds
E. Done
Saturday 10/25 Training
Saturday- MAP Varied
5 sets @ 85%, consistent aerobic effort
Row 500m
20 Wall Ball, 20#
10 Burpee Box Jump Overs, 24”
12 Toes to Bar
rest 5 min b/w sets
**Note individual times, change order every time through
Row 500m
20 Wall Ball, 20#
10 Burpee Box Jump Overs, 24”
12 Toes to Bar
Time: 4:41
12 T2B
10 Burpees BJ
20 WB
500m Row
Time:4:28
20 WB
10 Burpee BJ
12 T2B
500m row
Time: 4:33
10 Burpee BJ
500m row
20 WB
12 T2B
Time: 5:01
20 WB
12 T2B
500m row
10 Burpee BJ
Time: 4:30
5 sets @ 85%, consistent aerobic effort
Row 500m
20 Wall Ball, 20#
10 Burpee Box Jump Overs, 24”
12 Toes to Bar
rest 5 min b/w sets
**Note individual times, change order every time through
Row 500m
20 Wall Ball, 20#
10 Burpee Box Jump Overs, 24”
12 Toes to Bar
Time: 4:41
12 T2B
10 Burpees BJ
20 WB
500m Row
Time:4:28
20 WB
10 Burpee BJ
12 T2B
500m row
Time: 4:33
10 Burpee BJ
500m row
20 WB
12 T2B
Time: 5:01
20 WB
12 T2B
500m row
10 Burpee BJ
Time: 4:30
Friday, October 24, 2014
Friday 10/24 Training
Friday- Oly Int + Bending/Pressing EMOM + Aerobic Test
A. Snatch Pull.Snatch.OHS, 1.1.1, build to a tough set
+
14 min EMOM
1st- 12 KB Swings 70#
2nd- 8 Clapping HSPU's
+
3 rounds for time:
Row 500m
100 Double Unders
A, 215#
B. Done - Tried clapping HSPU couldn't get it. lol
C. 14:46 - DUs were terrible took 3min to get 100 DUs.
A. Snatch Pull.Snatch.OHS, 1.1.1, build to a tough set
+
14 min EMOM
1st- 12 KB Swings 70#
2nd- 8 Clapping HSPU's
+
3 rounds for time:
Row 500m
100 Double Unders
A, 215#
B. Done - Tried clapping HSPU couldn't get it. lol
C. 14:46 - DUs were terrible took 3min to get 100 DUs.
Thursday, October 23, 2014
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