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

12/21/13

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

P.M.

A. Front Squat @ 30X1- build to 3RM, next set 2RM, next set 1RM

B. Snatch Cluster- 5 x 1.1 (10 sec b/w reps); rest 2 min (full squat)

C. Clean & Jerk- 5 x 1.1 (10 sec b/w reps); rest 2 min 

D. Front Squat @ 20X1 @ 80%- 2 reps/min for 5 min (fast down & up)

E. Front Rack Step Ups- 3 x 6/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)

12/20/13

A.M.

Row 8k

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

P.M.

10 min @ 70%

50 Unbroken Double Unders

5 Muscle Ups

10 DB Snatch, alternating arms, 75lbs

- 6 rounds

rest 5 min

10 min @ 70%

50m Bear Crawl

10 Wall Ball, 30lbs

10 GH Sit Ups

- 5 rounds + 50m bear crawl

rest 5 min

10 min @ 70%

20 Cal Air Dyne

10 Thrusters, 95lbs

10 Pull Ups

-5 rounds 

rest 5 min

10 min @ 70%

200m Row

10 Burpees Over Erg

20m Sled Push Moderate and fast

- 5 rounds

12/19/13

A1. Back Squat @ 20X1- 5 x 1 rep; rest 20 sec (92-95%)

-335

A2. Back Squat @ 20X1- 5 x 4-5 reps; rest 3 min (80-85%)

*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)

-285

C. Snatch Grip DL @ 30X1- 3 x 5 reps @ 105%+ of snatch; rest 2 min *perfect form, keep butt low

-235

D. Snatch x 1- @ 70%- 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

-170

P.M.

20 min EMOM

Odd- 3 Lunges/leg + 2 Front Squats, 225

Even- 10 CTB Pull Ups

+

20 min EMOM

Odd- 12 KB Swings, 70lbs

Even- 10 Toes to Bar

- done.

12/17/13

A.M.

A. Snatch Push Press x 2 + OHS x 1- 5 sets; rest 2 min heavy as possible

185, 205, 225, 235, 245

B. Push Jerk x 1 + Split Jerk x 1- 5 sets heavy as possible

205, 225, 235, 245, 255

C. 2 TnG Clean Pulls + Clean- 5 sets heavy

225, 235, 245, 255, 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 

325, 310, 295, 280

P.M. 

5 sets of:

25 sec Heavy Sled Push

rest 3:35

+

rest as needed

+

4 sets of:

8 Thrusters, 185lbs

30 sec Row Sprint

rest 4 min

-Thrusters unbroken. Rows 195-197m

12/16/13

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

Pm

A. Front Squat @ 50X1- build to 3RM, next set 2RM, next set 1RM

-285, 305, 325

B. Snatch Cluster- 4 x 1.1.1 (10 sec b/w reps); rest 2 min (full squat)

-185, 195, 205, 205

C. Clean & Jerk- 4 x 1.1.1 (10 sec b/w reps); rest 2 min 

-245, 245, 245

D. Front Rack Step Ups- 3 x 6/leg; rest 2 min (focus on driving off of heel, don't use off leg until you're all the way up on the box) 

- 135

E. Front Rack Lunge @ 30X1- 4 x 10 steps; rest 2 min 

205, 225, 245, 245

12/15/13

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

Pm
8 min @ high effort
2 Bear Complex, 225lbs
20 sec L-Sit Hold on P's
5 Strict CTB Pull Ups
- 4 rounds + 2 bear complex
rest 4 min
8 min @ high effort
2 x (1 Power Snatch + 2 OHS), 185lbs
3 Legless Rope Climbs
-5 rounds
rest 4 min
8 min @ high effort
50 Double Unders
20m HS Walk
20m Sled Push Heavy Load
- 4 rounds
rest 4 min
8 min @ high effort
Row 200m
10 GH Sit Ups
10 Toes to Bar
- 5 rounds

12/12/13

Am
Did 8k row with the 20m  handstand walks every
1,000m
Pm
Wanted to see what I told get on this.
30 front squat 155
9-6-3
Push jerk
Bar MU.
Got 2:55. Everything unbroken.
Rest 10min.
10 min @ 70%
100 Double Unders
10 KB Swings, 70lbs
10 Ring Dips
6 rounds + 100 du

rest 5 min

10 min @ 70%
10 Cal Air Dyne
10 Wall Ball, 30lbs
10 Pull Ups
7-8 rounds. Kinda
Lost count.

rest 5 min

10 min @ 70%
Row 200m
10 Alternating DB Snatch, 70lbs
10 Burpees
6 rounds

rest 5 min

10 min @ 70%
Run 200m
10 GH Sit Ups
10 Ring Push Ups
6 rounds + 200m

Felt great

12/11/13

A1. Back Squat @ 20X1- 5 x 1 rep; rest 20 sec (all sets above 90%)
A2. Back Squat @ 20X1- 5 x 4-5 reps; rest 3 min (all sets above 80%)
*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)
All sets: 325/285
C. Snatch Grip DL @ 30X1- 3 x 5 reps @ 100%+ of snatch; rest 2 min
235
D. OH Squat @ 30X1- 3 x 5 reps; rest 2 min
225, 225, 225

20 min EMOM
Odd- Power Snatch x 3, 185lbs
Even- 5 Unbroken Muscle Ups
+
20 min EMOM
Odd- 3 Squat Cleans, 225lbs
Even- 5 Deficit HSPU's

-Did all snatches touch and go. No misses.

- HSPU to 12" def. used Paralletes. All unbroken 5's.

12/10/13

 rough morning...got less than 3 hrs sleep last night at the station last night.
Am
A. Snatch Push Press x 3 + OHS x 2- 5 sets; rest 2 min heavy as possible
225 all 5 sets. Just stayed there. Everything felt heavy.
B. Push Jerk x 1 + Split Jerk x 2- 5 sets heavy as possible
205, 225, 235, 245
C. Power Clean + Hang Clean (full squat)- 5 sets heavy
Stayed at 245 for 5 sets
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
315x3, 295x 5, 275x7, 275x9

Pm
sets of:
20 sec Heavy Sled Push
rest 3:40
450lb on prowler. Pushed it right at 25m each time.
+
rested about 5min
+
4 sets of:
8 KB Swings, 88lbs
30 sec Row Sprint
rest 4 min
195m,195m,196m, 197m
Held 1:20/500m for all sets

12/8/13

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

Pm
8min Amrap
5 squat clean thruster 185
5 bar MU
Rest 4
8min Amrap
3 power snatch 185
3 leg less rope climb
50 double under
Rest 4
8min Amrap
Row 200m
10 over erg burpee
Rest 4
8min Amrap
15 cal airdyne
10 t2b

12/5/13

Am
Row 7k
- every 1500m get off and do 10m handstand walk and 20 sec hold.

Pm
10min amrap @ 70%
5 bar MU
10 OHS @ 155
5 Ring hspu
-6 Rounds
rest 5min
10min amrap @ 70%
10 t2b
10 deadlift 275
10 burpee
-8 rds
rest 5min
10min amrap @ 70%
Run 200m
5 DB snatches R/L @ 75lb
10 HR pushups
-7 Rounds
Rest 5min
10min amrap @ 70%
Row 250m
10 pullups
10 GHD
- 5 Rounds

:

12/4/13

A. Front Squat @ 30X1- 3 sets x 6. 2min rest

260 across

B. Front squat @ 85%. 3reps a min for 5min.

-265

C. Snatch build to 5RM: 205

D. Clean x 2 on the min for 8min

185,225,235,245x5min

12/1/13

A.M.

1min row
1min jump rope
1min airdyne
1min situps
1min run
1min bear crawl
X 7
- Done

P.M.
4 Sets all out
6 TNG power snatch (heavy)
8 burpee
12 cal row
rest 3min
- 185 for all 4 sets no misses. Sets: 1:05/1:06/1:05/1:05
+
8min amrap @ high effort
5 8" deficit HSPU
10 goblet squat 70
40 double under
-6 Rounds
rest 4 min
8min amrap @ high effort
5 Muscle up
10 wall ball 30lb
150m row
-6 rounds
rest 4min
8min amrap @ high effort
10 cal airdyne
10 air squat
10 box jump 30"
-6 rounds