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.