Wednesday- Sn/Cl&J tough + Skill EMOM + Row w/ Mask
A. Hang Snatch from Below Knee, build to tough single, <10 min
B. Snatch Pull @ 100% of A, 3 x 3, rest 90 sec
C. Clean + FSQ + Push Jerk + Split Jerk, build to tough set
+
20 min EMOM
1st- 3 Muscle Ups + 3 Bar MU's
2nd- 5 Deficit HSPU’s **add deficit
3rd- 10 Toes to Bar
+
Row 20 min @ Z1 w/ Training Mask
A. 215# - Failed 225#. Feeling slow and not strong.
B. Done @215#
EMOM:
- Scaled Bar MUs to as many as possible. The first few minutes I did the 3reps
- Started with a 16" deficit and then scaled that back to 10"
- T2B - all done
Row:
- Done
PM;
- Did the runs from Monday.
3:03/3:15/3:17
Thursday, August 27, 2015
Tuesday
Tuesday- BSQ Heavy + Sled Sprint + MAP 1/2
A. Back Squat @ 40X1, build to 3RM in less than 12 mi
+
6 x 15 sec Sled Push w/ 150# on top, rest 3-4 min
+
40 min EMOM
1st- 6 Burpees to 6” target + Air Bike easy in remaining time...
2nd- 30 Double Unders + Air Bike easy…
3rd- 10 Russian KB Swings, 70# + Air Bike easy…
4th- 2 Wall Walks + Air Bike easy...
A. 425#
B. Done. The ground was wet and hard to push.
C. Done - such a grind
A. Back Squat @ 40X1, build to 3RM in less than 12 mi
+
6 x 15 sec Sled Push w/ 150# on top, rest 3-4 min
+
40 min EMOM
1st- 6 Burpees to 6” target + Air Bike easy in remaining time...
2nd- 30 Double Unders + Air Bike easy…
3rd- 10 Russian KB Swings, 70# + Air Bike easy…
4th- 2 Wall Walks + Air Bike easy...
A. 425#
B. Done. The ground was wet and hard to push.
C. Done - such a grind
Monday
Monday- Cl&J Testing + CF Tester + MAP Runs
3 rounds not for time:
25’ HS Walk
40 Double Unders
50’ Duck Walk w/ PVC in OHS position
+
A. Clean & Jerk Speed Ladder (ground to shoulder to OH anyhow)- 235, 255, 275, 295, 315 x 3, rest 3-4 min b/w sets
+
For time:
75 Power Snatch, 75#
25 Strict Pull Ups
75 Wall Ball, 20# **go max unbroken on your first set of wall ball, then dig to finish
+
**runs can be done as separate session if needed or possible
Run 800m **all sub 3:20
rest 1 min
x 3
Note: Had a death in the family and went out of town Sunday-Tuesday. I was able to go to a Crossfit and get this done.
Warm Up - done
A.
2:34 - (315 Failed the clean and then made it)
3:15 - (275 Failed the Jerk. My toe hit a bump in the ground and twisted my foot. Didn't hurt it.)
3:00 - (All made)
B.
13:50
- Snatches were done in sets of 10 for the first 30reps and then sets of 5.
- Pull ups were kinda tough.
- WBs unbroken 40.
3 rounds not for time:
25’ HS Walk
40 Double Unders
50’ Duck Walk w/ PVC in OHS position
+
A. Clean & Jerk Speed Ladder (ground to shoulder to OH anyhow)- 235, 255, 275, 295, 315 x 3, rest 3-4 min b/w sets
+
For time:
75 Power Snatch, 75#
25 Strict Pull Ups
75 Wall Ball, 20# **go max unbroken on your first set of wall ball, then dig to finish
+
**runs can be done as separate session if needed or possible
Run 800m **all sub 3:20
rest 1 min
x 3
Note: Had a death in the family and went out of town Sunday-Tuesday. I was able to go to a Crossfit and get this done.
Warm Up - done
A.
2:34 - (315 Failed the clean and then made it)
3:15 - (275 Failed the Jerk. My toe hit a bump in the ground and twisted my foot. Didn't hurt it.)
3:00 - (All made)
B.
13:50
- Snatches were done in sets of 10 for the first 30reps and then sets of 5.
- Pull ups were kinda tough.
- WBs unbroken 40.
Saturday
Saturday- Bending Vol + Mixed MAP
A. Clean Grip Dead Lift, 3 x 7 TnG, rest 3 min *first set @ 285
+
For time @ 85%
21-15-9
Wall Ball, 30#
Toes to Bar
rest 4 min
3 rounds for time @ 85%
15 Power Snatch, 95#
15 CTB Pull Ups
rest 4 min
For time @ 85%
20 HSPU's
Air Bike 50 Cals
20 HSPU's
**consistent effort across all sets, don’t go all out on first one
A. 285#/325/345 - hook gripped these and it destroyed my thumb.
B. 5:40/9:03/6:46
- Handstands felt easy. First set was UB. Second set was 10/5/3/2. C2B felt kinda hard on the last set.
A. Clean Grip Dead Lift, 3 x 7 TnG, rest 3 min *first set @ 285
+
For time @ 85%
21-15-9
Wall Ball, 30#
Toes to Bar
rest 4 min
3 rounds for time @ 85%
15 Power Snatch, 95#
15 CTB Pull Ups
rest 4 min
For time @ 85%
20 HSPU's
Air Bike 50 Cals
20 HSPU's
**consistent effort across all sets, don’t go all out on first one
A. 285#/325/345 - hook gripped these and it destroyed my thumb.
B. 5:40/9:03/6:46
- Handstands felt easy. First set was UB. Second set was 10/5/3/2. C2B felt kinda hard on the last set.
Friday
W3 for pensacola
Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. Power Snatch, build to a 3RM
B. Squat Snatch w/ 3RM weight, 3 x AMRAP unbroken, rest 3 min
+
5-4-3-2-1
Dead Lifts, 345#
10” deficit HSPU's
+
**can be done in p.m.
Run 400m @ 1:48-1:50 if you’re on same track as last week
rest 30 sec
x 3
rest 2 min
x 2
**6 total 400’s
Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. Power Snatch, build to a 3RM
B. Squat Snatch w/ 3RM weight, 3 x AMRAP unbroken, rest 3 min
+
5-4-3-2-1
Dead Lifts, 345#
10” deficit HSPU's
+
**can be done in p.m.
Run 400m @ 1:48-1:50 if you’re on same track as last week
rest 30 sec
x 3
rest 2 min
x 2
**6 total 400’s
A. 205#
B. 4/3/4
C. 5:40 - Did this with parallettes to a 11" deficit and an abmat on the ground. I was expecting to do this sub 4min. The parallettes made this so much worse.
https://www.youtube.com/watch?v=8ifIG9ijCeI
D. 1:40/1:49/1:41/1:36/1:37/1:36
B. 4/3/4
C. 5:40 - Did this with parallettes to a 11" deficit and an abmat on the ground. I was expecting to do this sub 4min. The parallettes made this so much worse.
https://www.youtube.com/watch?v=8ifIG9ijCeI
D. 1:40/1:49/1:41/1:36/1:37/1:36
Wednesday, August 19, 2015
Wednesday
Wednesday- Sn/Cl&J tough + Skill EMOM + Row w/ Mask
A. Hang Snatch from Below Knee w/ 3 sec Pause in hang, build to tough single
B. High Hang Clean + FSQ + Push Jerk w/ 3 sec pause in dip for jerk, build to tough set
+
20 min EMOM
1st- 4 Muscle Ups
2nd- 5 Deficit HSPU’s **add deficit
3rd- 9 Toes to Bar
+
Row 20 min @ Z1 w/ Training Mask
A. 215# - Felt good. I jumped up to 235# after this b/c I was in a hurry and missed it twice. Was kinda frustrated that I missed 235#
https://www.youtube.com/watch?v=4P75YJwGqzI
B. 245# - Jumped up from 245# to 275# and missed the jerk. It looked ugly.
https://www.youtube.com/watch?v=iEHlK2zN4iQ
C. EMOM - Harder then last week. All unbroken. Used two 45#s and a 10# plate for deficit.
This was around the 12-15th min
https://www.youtube.com/watch?v=pqC3_wiElug
D. Row Done. 4154m rowed. That sucked.
Legs feeling beat up. Gonna do some extra recovery work this week. Not my best day of training.
A. Hang Snatch from Below Knee w/ 3 sec Pause in hang, build to tough single
B. High Hang Clean + FSQ + Push Jerk w/ 3 sec pause in dip for jerk, build to tough set
+
20 min EMOM
1st- 4 Muscle Ups
2nd- 5 Deficit HSPU’s **add deficit
3rd- 9 Toes to Bar
+
Row 20 min @ Z1 w/ Training Mask
A. 215# - Felt good. I jumped up to 235# after this b/c I was in a hurry and missed it twice. Was kinda frustrated that I missed 235#
https://www.youtube.com/watch?v=4P75YJwGqzI
B. 245# - Jumped up from 245# to 275# and missed the jerk. It looked ugly.
https://www.youtube.com/watch?v=iEHlK2zN4iQ
C. EMOM - Harder then last week. All unbroken. Used two 45#s and a 10# plate for deficit.
This was around the 12-15th min
https://www.youtube.com/watch?v=pqC3_wiElug
D. Row Done. 4154m rowed. That sucked.
Legs feeling beat up. Gonna do some extra recovery work this week. Not my best day of training.
Tuesday
Tuesday- BSQ Heavy + Sled Sprint + MAP 1/2
A. Back Squat @ 40X1, build to 4RM in less than 12 mi
+
6 x 12 sec Sled Push w/ 150# on top, rest 3-4 min
+
36 min EMOM
1st- 6 Burpees to 6” target + Air Bike easy in remaining time...
2nd- 30 Double Unders + Air Bike easy…
3rd- 10 Russian KB Swings, 70# + Air Bike easy…
4th- 2 Wall Walks + Air Bike easy...
A. 405# - Felt good about that up from 385 last week. I got a little extra sleep the night before, so probably is why it went up.
B. Grinder. Done. DUs sucked on my ankles. Body just feels achy. Joints are sore. Gonna try to get an ice bath this week.
A. Back Squat @ 40X1, build to 4RM in less than 12 mi
+
6 x 12 sec Sled Push w/ 150# on top, rest 3-4 min
+
36 min EMOM
1st- 6 Burpees to 6” target + Air Bike easy in remaining time...
2nd- 30 Double Unders + Air Bike easy…
3rd- 10 Russian KB Swings, 70# + Air Bike easy…
4th- 2 Wall Walks + Air Bike easy...
A. 405# - Felt good about that up from 385 last week. I got a little extra sleep the night before, so probably is why it went up.
B. Grinder. Done. DUs sucked on my ankles. Body just feels achy. Joints are sore. Gonna try to get an ice bath this week.
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