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