1/1/14

A.M.

A. Front Squat- build to 305 for a quick single

- done

B. Clean- build to heavy single, video

- 265x this felt bad off today

C. Split Jerk- build to heavy single from behind the neck

D. Back Squat @ 30X1- build to 3RM, take 5% off do 5 reps, 5% off for 7 reps, 5% off for 9 reps; rest 2 min 

- 3rm 345, 5 @ 325, 7 @ 305, 9 @ 290

P.M. 

5 sets for times: constantly varied, change order every set.  Goals is to maintain same time no matter the order

Row 500m

10 OHS, 155lbs

12 Toes to Bar

5 Muscle Ups

8 Burpees over Rower

rest 5 min

12/31/13

A.M.

1 min Row

1 min Jump Rope

1 min Air Dyne

1 min Sit Ups

1 min Run

1 min Bear Crawl

x 7

-done

P.M.

A1. Power Snatch- 4 x 8 TnG Reps, 135-165lbs; rest 10 sec

- all sets @ 165

A2. pHSPU's 8" Deficit- 4 x 8 reps, games standard; rest 10 sec

- unbroken

A3. Row - 4 x 10 Cal hard; rest 3 min

- done

+

For time:

3 rounds of:

Row 400m

20 Toes to Bar

20 Wall Ball, 30lbs

-8:48

- rows @ 1:45/500m

- t2b and wall ball unbroken.

12/30/13

A.M.

Air Dyne 20 min easy

20 min practicing:

*pistols w/ perfect form.. try to find most stable knee position

*free-standing HSPU

*Turkish Get Up

*Triple Unders

*Back Levers

*Front Levers

*HS Walk

*Triple Jump

-done

P.M.

A. Front Squat @ 10X1- build to 3RM, next set 2RM, next set 1RM

3rm 305, 2rm 315, 1rm 335 PR

B. Snatch x 1 on the minute- start @ 60% and add 5%/min as high as possible

135-225

C. Clean x 2 TnG- on the min 10 min- start @ 70% and build slowly 

Up to 255

D. Front Squat @ 20X1 @ 85%- 2 reps/min for 5 min (fast down & up)

-285

E. Front Rack Step Ups- 3 x 5/leg; rest 2 min (focus on driving off of heel, don't use off leg until you're all the way up on the 24" box)

-135

12/28/13

A.M.

Row 8k

*hop off every 1500m, do 10m HS Walk + Hollow Hold 20 sec

PM

20 min EMOM

Odd- 6 walking lunges + 1 Front Squats, 245

Even- 3 Strict Muscle Ups

+

20 min EMOM

Odd- 50 Double Unders

Even- 10 Cal Row

- done

12/27/13

AM

A1. Back Squat @ 20X1- 5 x 1 rep; rest 20 sec (95-97%)

-355

A2. Back Squat @ 20X1- 5 x 3-4 reps; rest 3 min (82-87%)

-315

*superset here, either have 2 bars set up or do your 1 heavy rep, slide some weights off then your 4-5 reps w/ slightly lighter weight)

C. Snatch Pull @ 30X1- 3 x 5 reps @ 100%+ of snatch; rest 2 min *perfect form, keep butt low

-225

D. Snatch x 1- @ 75%- on the minute for 8 min

*if this feels great, DON'T go up in weight, it's skill work.  If it feels heavy, go down in weight.  This is for speed and mechanics

-175

P.M.

For time:

50 KBS, 70lbs

50 Walking Lunges

50 Toes to Bar

50 S2OH, 95lbs

40 DB Snatch alternating, 70lbs

50 Wall Ball, 20lbs

30 Burpees

-11:56

Kb, lunges, s2oh, wall ball and burpee unbroken 

12/24/13

A. OHS- build to 1RM

275

B. Split Jerk x 1- build to 1RM

275

C. Clean, no hook grip- build to heavy single

255

D. Back Squat @ 30X1- build to 3RM, take 5% off do 5 reps, 5% off for 7 reps, 5% off for 9 reps; rest 2 min

- 3rm 325, 5 @ 305, 7 @ 290, 9 @ 280

P.M. 

For time:

15-12-9

Power Clean, 115

Burpees

*sub 2:15

- 2:05

rest 10 min

For time:

30 Thrusters, 95lbs

500m Row

*sub 2:45

- 2:40

rest 10 min

For time:

Row 250m

15 KBS, 70lbs

25 Burpees

15 KBS, 70lbs

Row 250m

*sub 3:30

- 3:27

12/23/13

A.M.
12 Days of Christmas1 Row 300 Meters2 Snatches (155/105lbs)3 Thrusters (155/105lbs)4 Muscle-Ups5 Burpees6 Toes to Bar7 Chest-to-Bar Pull-Ups8 Kettlebell Swings (88/70lbs)9 Box Jumps (30/24)10 Handstand Push-Ups11 Ground to Overhead (155/105lbs)
12 man makers 55lb db

Do it like the song
1 then
2,1 then
3,2,1 then
4,3,2,1....

-50:51

Pm
For time:
20 deadlift 315
40 pull-up
80 double under
20 clean 225
40 pull-up
80 double under
20 snatch 135
40 pull-up
80 double under
- 11:36