1/26/15- 2/1/15 - Training

Monday

AM

30 minute easy run… just get the legs moving here

AFternoon

gymnastics work

PM

A.  BN snatch grip push press x 3 x 3 sets… go off feel 

B.  Clean; 70%x3 singles, 75%x3 singles, 80%x3 singles

+

15-12-9

Muscle up

50 ft. BB front rack walking lunge @ 155#

A. Felt strong! stopped at 275 for a tng triple. 

B. 255, 275, 295. All fast singles. Felt easy.

+

11:08

eww spicy. Instead of just front rack, I did Back for first round, then did front for second, then did OH for third. Fun workout! MU's were 6/5/4, 5/4/3, 4/3/1/1

Tuesday

AM

250m rower - damper of 10 - @ 1:28 pace

30 sec. amrap double unders

rest 60 sec.

x5-7 rounds

Afternoon

A.  2 position power snatch; top of knee + ground (2+1) x 4-5 sets..off feel

B.  BN PJ + Ft rack SJ; 2+2x2 sets @ 70%, 2+2x2 sets @ 75%, 1+1 x 2 sets @ 80%….rack and reset bt. BN and Frt rack

C.  CDL; 95%x5, 100%x5, 105%x5x3 sets

*immediately after go into 10 unbroken strict HSPU

PM

8 minutes @ 80% effort

7 DL @ 185

35 double unders

7 box jump overs, 24"

rest 3 minutes

8 minutes @ 80%

10 strict ring dips

10 DB power snatch@ 70# *alternating

rest 3 minutes

8 minutes @ 80%

15 t2B

15 cal on rower

Wednesday

AM

gymnastics work

Afternoon

A.  Front Squat; 70% x 3 reps on the 2 minutes x 14 minutes

B.  High Hang Clean + Clean from pause above knee (1+1) x 4-5 sets

C.  CtB pull up x 18 UB reps x 3 set

PM

300 cal row

every 50 cal do a 50 ft. handstand walk

Thursday

off

Friday

AM

gymnastics work

Afternoon

A.  Snatch; 70%x3, 75%x3, 80%x3, 85%x3

B.  Box Squats x 3 reps on the 2 minutes x 7 sets.. building in weight of feel here

C.1  BB back rack box step ups x 5/leg x 3 sets, rest 30 sec.

C.2  MU x 3 UB on the 30 sec. x 60 sec. (6 reps for the minute)

PM

3 rounds for time

10 barbell facing burpees

15 C&J  @ 135#

Saturday

AM

A.  Hang Power Clean Cluster; 2.2.2x3, rest 15 sec., rest 90 sec. @ 70-75%

B.  SDL; 90%x5, 95%x5, 100%x5x3

*after each set do 2 max effort OH throws @ 30# d-ball

+

3 rounds.. not for time

strict deficit HSPU @5” x 5 reps

50m Fw @ 70#/hand

conditioning work

500m row @ 70%

rest 60sec.

x8 rounds

*look to hold 1:40 here

Sunday

off

1/12/15-1/18/15 - Training/Wodapalooza Prep

1.12 - 1.18

Monday

AM

50 cal on the AB @ 90% effort

rest 2 minutes

15 minute steady run

Afternoon

gymnastics prep work

PM

A.  Snatch balance + OHS; 1+1 @ 80-85% of snatch x 4 sets *hold OHS in bottom for 3 sec., work on rock bottom position here

B.  Clean and jerk; 80% x 3 singles

C.  MU x 3 reps every 30 sec. x 5 sets

+

9-7-5

hang squat clean @ 225

burpee up and over box jump, 30"

Tuesday

AM

10 minute warm up

+

40 sec. AB sprint @ 95%

rest 3 minutes

x 3 rounds

Afternoon

gymnastics day 2 here

PM

A.  BN Strict press; 65%x10, 70%x10, 75%x8, 80%x4-5 (based off last weeks tough single)

B.  Power Clean off  blocks w/ vertical shin - 83-90% x 5 singles  - rest as needed

+

3 rounds @ 80-85% effort

10 strict HSPU

5 PS @ 155#

10 barbell facing burpees

300m row

rest time = work time

Wednesday

AM

gymnastics work - easy effort here.. if it is a lot of pressing then hold back a bit on this

Afternoon

A. Front rack forward lunge step x 5/leg x 3 sets

B.  1/4 FS @105% of clean x 5 x 3 sets

C.  Clean RDL @ 90%x5, 95%x5, 100%x5 x2

*after each RDL do 3 high box jumps

+

15 sec. row sprint @ max effort

rest 1:45

x5 sets

Thursday

off

Friday - Sunday

Wodapolooza

1/5/15 - 1/11/15 - Training

Monday

AM

3 minutes on the AB - holding over 300 watts whole time

rest 2 minutes - 

6 rounds

Done. Felt great. Just did sustainable effort on A/D, no wattage calculator.

Afternoon

gymnastics work

Done. Great session

PM

A.  Snatch balance + OHS; 1+1 x 7 sets.. building across the board from last week.. each OHS is 3-5 sec. hold in bottom.. get to rock bottom here

275! Huge improvement here. Actually missed 265, got pissed and did 275.

HEre's 255. 

https://www.youtube.com/watch?v=sibQp7vdmAo

B.  Clean @ 70-75% x 2 TnG reps on the minute x 8 minutes

255 - 275. Felt strong.

https://www.youtube.com/watch?v=kbMHWCiW0pw

+

9 minutes on the clock for max reps

20 hang squat cleans @ 225

30 MU

max cal on AD in remanding time

34 cals. Ouch. 5,4,4,4,3 on SC's, 5,4, then 3's and 2's on MUs. Fun workout.

https://www.youtube.com/watch?v=RjjFOjr11MQ

Tuesday

AM

10 minute row warm up

+

30 sec. row sprint @ max effort

rest 5 minutes

x3 sets

+

10 minute cool down

195, 195, 194

Yum. this was all out.

*look to get faster then last week for the 30 sec. rows

PM

A.  BN Strict Press - build to max in 4 attempts

B.  Power Clean off blocks - w/ vertical shin position; 70%x5, 75%x5, 80%x5, 85%x5

C.  SDL; 90%x5, 95%x5, 100%x5, 105%x5x2.. all slow TnG… focus on positions and lowering to proper set up

A. 195. Positioning is tough for me on this. 235 is best ever press from front.

B. 245, 260, 275, 290. Boom felt strong.

https://www.youtube.com/watch?v=gIkkY4LSB1I&spfreload=10

C.  255, 275, 285, 295

https://www.youtube.com/watch?v=ql5unff-shk

+

3 rounds @ 85% effort

10 ring dips

10 HPC @ 115#

10 S2OH @ 115#

500m row

50 double unders

rest time = work time

Got faster each set. Sub 1:40 for rows. Felt really fast and strong tonight.

https://www.youtube.com/watch?v=nWuafx28Dek

Wednesday

AM

60 minutes on the AD… easy effort when on the bike… holding a conversation type pace

Done early AM. Felt good.

Afternoon

gymnastics work

Done. Strong.

PM

A.  Muscle Snatch + High Hang Snatch; 2+3 x 5 sets.. building across the board from last week

B.  Back rack FFESS x 5/side x 4 sets

*after each set do 3 depth jumps onto a box (off a 20” box.. jump onto high box.. but keep reaction time on the ground fast and responsive)

C.  1/4 FS x 5 reps x 3 sets @ 90-105% of clean

D.  BB bent over row x 5 x 3

A. 145. Kept it light and fast. Felt really good.

B. Up to 185. Got tough. Glutes are sore.

C. Done. Fine. 335-385

D. 185, 205, 245

https://www.youtube.com/watch?v=9r_Dkoso2kw

Thursday

swim day -

100m swim

rest 60 seconds

x5 sets

rest as needed

25m swim - arms only

rest 45 sec. x 4

+

25m swim - kicking only

rest 45 sec. x 4

Done. All 100's under 2:00 felt smooth.

Friday

AM

gymnastics work

Did a bit of it before and after PM sesh. Holy volume on this today. Lot's of upper push and pull

Afternoon

A.  Snatch; 70%x5, 75%x5, 80%x5, 85%x5 - look to do all 5’s as EmOM, then rest 2 minutes bt. % increase

200, 215, 230, 245 for 5's. Felt GGREAT!!!

https://www.youtube.com/watch?v=9xIoKXD9EJ4

B.  Power Jerk + OHS; 65%x3+1, 70%x3+1, 75%x2+1, 80%x2+1, 85%x1+1 (if you need to widen grip for OHS then rack it and go from BN with wider grip

Up to 255. 10# more than last week and felt great!

C.  Box Squat w/ resistance; 2 reps on the 50 sec. x 12 sets @ 60%

275, no resistance but jumped out fast.

PM

Complete as many rounds as possible in 20 minutes of: @ 80% effort

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups 

12 + 5 hspu's at easy pace. Hands are destroyed. First time doing pistols in a while. Still suck at them. Blew up lower back. Breathing was easy on this though. Pullups felt strong.

Saturday

AM

500m row @ 1:39/500

rest 2 minutes

x8 sets

Done after lifting. Felt GREAT. No issues.

PM

A. PC - off blocks @ knee - 2 singles @ 80% - on the minute x 8 minutes

Done. All at 275. Hands hurt so bad. Hips felt strong but couldn't grip.

B. Snatch RDL; 95%x5, 100%x5, 105%x5 x 2

Done. Lord. Ouch. Used straps.

C. CDL  - work up to a tough single in this.. but it must mimic your set up and pull for the clean.. if your hips shoot to much or bar gets away from you then it’s over

DL'd 305 once and called it. Can't grip.

12/29/14 - 1/4/15 - Training/New Year

Monday

AM

4 minutes on the AD @ 70%

rest 2 minutes x 4

(rest 5 minutes)

2 minutes on the AD @ 80%

rest 1 minute x 4

Around 80 cal for 4’

Around 45 for 2'

Afternoon

gymnastics work

Done. Great Session

PM

A.  Snatch Balance + OHS; 2+2 x 2 sets then 1+1 for 4 more sets

B.  Clean  @70% of last weeks HS x 3 singles x 5 sets

+

3 rounds for time

500m row

10 MU

7 thrusters, 185#

A. 165, 185 for (2+2), Then 215, 235, 245, 255

https://www.youtube.com/watch?v=t1e8qRxedYI&list=UUMy0Xc74HbvFTwryjESMKMw

B. 245# for sets. Fast.

+

12:18. Thrusters UB, Row was like 1:50, 1:55, 2:00. MU’s were 5/3/2, 5/3/2, 4/3/3

Hurt good! 

Vid of tester:

 https://www.youtube.com/watch?v=raLcRAhbfBs

Tuesday

AM

10 minute warm up

+

30 sec. row sprint @ max effort

rest 4 minutes

x4 rounds

+

10 minute cool down

188, 191, 191, 192.

Yowzah this got gross on the last. I was in 1:16-1:17's for most of it. 10 damper.

Afternoon

A. BN Strict press; 10.10.10.8… go off feel here.. start @ 60% of press max

B. Power Clean off blocks above knee; 65% x 5, 70% x5, 75% x 5, 80% x 5.. all singles here.. vertical shin position

C.  SDL @ 110-115% x 5 reps x 5 sets.. set up and pull mimic snatch

A. 115, 115, 125, 135. Tough. Lot of reps.

B. 225, 245, 260, 275. Worked on tech. Good reps here. Good training. Felt strong.

275x 5:

https://www.youtube.com/watch?v=0rNVnb7zbFo&list=UUMy0Xc74HbvFTwryjESMKMw

C. 315, 330 for rest of sets. Gross my thumbs my pop off.

https://www.youtube.com/watch?v=sfShSTCYVy4&list=UUMy0Xc74HbvFTwryjESMKMw

PM

5 rounds  @80% effort

10 strict HSPU

10 DL @ 275#

10 box jump overs, 24”

10 T2B

30 cal on AB

rest 4 minutes bt. rounds… keep order the same and keep times the same each round

3:00 each round. Great breathing. Felt awesome tonight. All movements unbroken. No monitor on A/D so did :90 hard. Movement took less than :90 each set.

Wednesday

AM

30 minutes on the AD  @70% effort

every 3 minutes get off and do a 30-40 ft. handstand walk + 15 sec. L-sit hold

Done. Felt great.

Afternoon

gymnastics work

Mixed with PM.

PM

A.  Snatch Squat press x 3 x 3 sets.. hold each rep OH for 3 sec.

B.  Muscle Snatch + High Hang Snatch (3+2) x 4-5 sets.. off feel

C.  Front rack walking lunge steps x 8 tough steps x 4 sets

*after each set do 3 seated high box jumps

Tired tonight. Glad it's low intensity.

A. 75,85,95 Still ugly but getting better.

B. Up to 135. Kept light and worked speed. Knees are tender.

C. 185, 195, 205, 205. No prob here.

Thursday

off - swim day

every 90-120 seconds swim 50m x 10 sets

Nothing open. 

Friday

AM

gymnastics work

Done. Pretty good session. Just a lot of strict muscle up work. Did a 25# weight strict muscle up. My false grip sucks depending on the rings I have.

https://www.youtube.com/watch?v=pkNsJX8LDhE&index=1&list=UUMy0Xc74HbvFTwryjESMKMw

Afternoon

A.  Snatch; 65% x 5, 70% x 5, 75% x5, 80% x 5

B.  Power Jerk + OH Squat (3 sec. pause on OHS); 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 2+1,

C.  Box Squat x 3 reps on the 60 seconds @ 63-65% EMOM x 10

D.  CDL @ 90% x 5 x 5 sets

A. 185, 200, 215, 230 :()

Snatching did not feel great today. I felt strong powering but not catching in squat. A little frustrating as tech just feel inconsistent. For the set of 230 x 5, I was pulling it fine, just kept catching weird. 

215:

https://www.youtube.com/watch?v=s6yMLW5w6m0&list=UUMy0Xc74HbvFTwryjESMKMw

B. %'s are too high for me on this lift. Never tried heavy weight with narrow grip. Some of them felt right, some didn't. Definitely learned something new here.

Stopped at 245#

https://www.youtube.com/watch?v=uCJwNVClgl4&index=6&list=UUMy0Xc74HbvFTwryjESMKMw

C. 308 for all sets. Legs are smoked after this.

D. 330 for all sets. Felt strong and easy.

PM

9 minute ascending ladder

3 thrusters @ 115

3 CTb pull ups

6 thrusters @ 115

6 CTB pul ups

9/9

12/12 

etc…

Finished 18's + 2 thrusters. Felt pretty good tonight. Had to combine sessions because of time so I was pretty tired starting it. Lots of squatting. Pretty happy though. Wasn't a crazy balls out effort but I had a good push. CTB's were butterfly and UB all sets. REALLY happy with this. Thrusters were 3, 6, 5/4, 6/6, 6/5/4, 7/6/5

Saturday

AM

500m row @ 1:41/500 pace

rest 90 seconds

x8 sets

Done. A little tougher than I though. No problems finished with pace though. Actually sped up. LEgs are tired from last night for sure. Felt GREAT to breathe here.

Afternoon

A.  Power Clean x 3 TnG reps on the minute x 10 minutes @ 65-75%

B.  Snatch RDL @ 90% x 5 x 3 sets

*after each Snatch RDL do 3 max effort broad jumps

+

5.4.3.2.1

DL @ 405#

deficit HSPU @ 8”

A. 225, 225, 230, 230, 235, 240, 245, 250, 255, 260

Felt easy and strong today.

260 for 3:

https://www.youtube.com/watch?v=-JHqRXsKP2Y&list=UUMy0Xc74HbvFTwryjESMKMw

B. Done. 255. Love RDL's. Feel great on the hammy's.

+

1:09 for tester. Felt great to sprint. I was amped up for this one. Should have gone with deeper depth for HSPU's. 405 never felt so light.

https://www.youtube.com/watch?v=-JHqRXsKP2Y&list=UUMy0Xc74HbvFTwryjESMKMw

+

PM Swim:

10 sets:

Swim 50m - mod.

Rest 1:00

Wanted to hit the pool and let the body loosen up. Great idea. This felt great. Legs are a little sore but all good for the most part. Feeling good. GReat training day.

Sunday

off

12/22/14 - 12/28/14 - Training

Monday

AM

4 minutes on the AD @ 70%

rest 2 minutes x 4

(rest 5 minutes)

2 minutes on the AD @ 80%

rest 1 minute x 4

Done EARLY this am. Felt great. Averaged same cal per set. 

Afternoon:

gymnastics session

Done. Great session. Got that pump.

PM

A.  Snatch balance + OHS; 7 sets @ 1+1.. feel this out on the build with your wrist

Up to 245. Missed 255. Just threw it a little forward. This is feeling better.

https://www.youtube.com/watch?v=O0vtUl82I5E&list=UUMy0Xc74HbvFTwryjESMKMw

B.  BB back rack angled step ups @ 20” box; 5/side x 5 sets…

135,155,165, 175, 185. These felt great. Stronger for sure.

C.  Clean - comfortable HS for the day 

345. 20# PR. This felt "comfortable" today. Just one of those days that you know it's there.

Sets were: 225, 255, 275, 295, 305, 315, 345. 

345 PR:

https://www.youtube.com/watch?v=wuhGYy39zUU&list=UUMy0Xc74HbvFTwryjESMKMw

+

14 minutes on the clock

30m front rack kb carry - 55#/hand

5 bar MU

15 bS @ 95#

20 double unders

10 T2B

4 + 15 back squats at the buzzer. Was going to go easy pace on this tonight as it was a really long day, but started feeling good in the middle so hit it hard from then on.

All movements unbroken and smooth.

Tuesday

AM

10 minute warm up

+

20 sec. on rower @ damper of 10 —— goal is sub 1:20/500 hold

rest 2:30

x7 sets

This felt strong today. Long time to wake up though. Definitely a little groggy from yesterdays training. No problem holding pace. Last one was really strong. 1:16 for most.

https://www.youtube.com/watch?v=0ONe5EBES_E&list=UUMy0Xc74HbvFTwryjESMKMw

Afternoon

A.  BN Squat jerk + frt rack SJ (1+1) x 5 sets.. just off feel here… work in hip mobility work bt. each set

Up to 295#. Not much squat in there but split jerk felt good. OH work is really paying off.

B.  Power Clean  @ 80-85% x 10 total reps.. done as doubles in the beginning

295 for all sets. A little heavy today.

C.  SDL @ 95% x 5, 100% x 5, 105% x 5 x 2.. mimic set up and pull for snatch here

265, 285, 305. Felt good. Strong.

PM

3 rounds @ 85% effort

10 strict HSPU

10 DL @ 275

10 box jump overs, 24”

10 T2B

500m row @ 1:44 pace

rest time = work time bt. rounds here

Done. Great session. Close to same time each set. 3:27, 3:33, 3:23

Everything unbroken. A little faster that 1:44 each set for row. 

This felt great. Hands hurt quite a bit and a little tired but GREAT breathing.

Wednesday

Short on time for Xmas eve. Combined all sessions. GREAT gymnastics session.

AM

60 minutes steady AD ride here

*every 5th minute do some hip mobility work + handstand walking

Afternoon

gymnastics work

HS Walk Turnaround. Some improvement here. BTW, shoulders were SMOKED from 60 strict ring dips.

https://www.youtube.com/watch?v=Snbj570Y-Fc&list=UUMy0Xc74HbvFTwryjESMKMw

Ring Support Tuck Hold:

https://www.youtube.com/watch?v=sCfy2HUGQeM&list=UUMy0Xc74HbvFTwryjESMKMw

PM

A.  Front rack walking lunge step x 10-12 steps x 3 sets

165, 175, 185. Knees hurt on this today.

B.  Snatch squat press x 3 x 3.. hold each rep OH for 2 sec.

65, 75,85. Feeling better on position

https://www.youtube.com/watch?v=k42kEAO6qDU&list=UUMy0Xc74HbvFTwryjESMKMw

C.  1/4 FS @ 80-90% x 5 x 3 sets

Used 365 for all sets. Felt great. Good CNS jazz up

Thursday

active recovery day today in the pool - 

40-60 minutes.. you choose here

Nothing open. Busy day travel. Some mobility work in evening.

Friday

AM

7 rounds

250m row @ 1:31/500 pace

50m FW  @70#/hand

30 sec. amrap double unders

rest 90 seconds

Done. Around 57 DU's each set. Felt great to breathe. Love these intervals.

Afternoon

gymnastics 

Done. Great sessions with buddies. False grip is getting better.

https://www.youtube.com/watch?v=-z1ShnN50Ro&list=UUMy0Xc74HbvFTwryjESMKMw

PM

A.  Snatch; 85-90% x 6 total reps

235, 245, 255, 255, 255, 255 Feeling a little better. Still not as sharp but getting there.

https://www.youtube.com/watch?v=jOU_CU0xVF4&list=UUMy0Xc74HbvFTwryjESMKMw

B.  High Hang Clean; 5.4.3.2.1.3

235, 255, 275, 305, 325, 305 

Ohhhh feeling good and jazzed up tonight.

305 x 3 UB:

https://www.youtube.com/watch?v=EoQHz24KsRQ&list=UUMy0Xc74HbvFTwryjESMKMw

C.  Box Squat x 2 reps @ 60-65% on the minute x 12 sets

295 for all sets. Strong.

+

10 minute amrap

3 S2OH @ 135

3 FS @ 135

3 CTB

6/6/6

9/9/9

etc...

Made it to 18 S2O + 10 FS.  This felt awesome tonight. CTB's all unbroken and butterfly each set. BIG improvement here. Just felt great. 

Rested about 20 minutes then jumped into a Big partner workout with my mom on a team at Faction tonight. Nothing crazy, just some burpee box jump overs and light power cleans. Good fun. Energy is really good right now.

Saturday

A.  power Clean from pause above knee + clean from pause below knee x 2+1 x 4 sets.. nothing over 75% here

Up to 255. Hands and collar bone is chewed up today. Skipped squat at just did 3 hang powers at pause position. Knees are tender.

B.  SDL @ 120% x 3 x 5 sets.. mimic set up and pull for snatch

345 for all sets. Strong.

C.  BN jerk grip push press x 3 x 5 sets

225, 255, 275, 285, 295 Felt strong here. All tng. 

+

3 rounds for time

7 DL @ 365

14 strict ring dips

rest 60 seconds

max effort handstand walk in 3 minutes

rest 7-10 minutes

3 rounds for time

50 cal row

150 double unders

50m Bb OH walk @ 185#

1:40 All Unbroken. Whoa this felt great. Rings dips felt reallllllllllly strong. DL's easy. Felt GREAT to say f it and sprint.

+

45m. Kinda bad here. I was a little toast from 3 RFT.

+

18:35, Row was a little slow feeling. Around 1100 cal/hr. 2:40 or so for 50 cal. DU's in 2 to 3 sets each time. Tough. 50M OH walk unbroken, dropped to shoulders halfway to turnaround. Easy here. 

Another great day. Felt awesome. Good energy. Going to work hard to rest up well and prep for another amazing training week!

3RFT Tester:

https://www.youtube.com/watch?v=ANBJnnvowSg&list=UUMy0Xc74HbvFTwryjESMKMw

12/15/14 - 12/21/14 - Training

Monday

AM

1K row @ 1:58 pace

rest 1 minute

1K row @ 1:54 pace

rest 1 minute

1K row @ 1:48 pace

rest 1 minute

1K row @ 1:42 pace

Done. 1:42 was a little spicy. No issues here though. Felt good.

Afternoon

gymnastics work

Done immediately after rows. Felt great!

PM

A.  Snatch balance + OHS; 3+2 x 2 sets then 1+1 x 4-6 sets.. work on new catch with flexed wrist

Stayed light here. Up to 225. Felt tight and heavy today. Shoulders are a little tired from so much OHS work.

B.  BB back rack angled box step ups @ 24” x 5/side x 4 sets… step to 45 degree angle.. not box @ 45 degree angle

135, 155, 165, 185. Felt strong. 20" box.

C.  1” Clean - 8 total reps @ 80% (lift bar 1” off ground pause and then clean… this works with tightness off ground)

295#. Felt pretty heavy today.

+

For time:

60 barbell facing burpees

30 OHS @ 135#

15 MU 

9:22, Burpees in about 4:30-4:45. 12/10/8 on OHS. Slow here. 6/5/4 on MU's felt strong. This stung but was fun.

Tuesday

10 minute warm up - 

+

20 sec. AD sprint @ max effort

rest 2:40

x10 sets

Done. Really powerful this morning. On my A/D 20-21 cals per set. 24 last set. 

PM

A.  BN squat jerk + frt rack SJ (1+2) x 3-4 sets… off feel

Up to 275. Felt decent. Actually push jerked by mistake.

B.  Power Clean - 85% x 8 total reps.. done as doubles in the beginning

Used 300# for all sets. Feeling good.

C.  Snatch grip rDL x 5 reps x 3 sets @ 90% of snatch

255#. Strong.

+

20 minutes on the clock - top of every 5 minutes complete the following:

600m row

10 db power snatch; 70#

15 ring dips

3:12, 3:10, 3:12, 3:00

Felt strong on these. Everything fast. About 1:50 row pace.

Wednesday

AM

40 minute steady AD ride

every 5th minute get off and complete the following:

10 ghd sit ups

50 ft. handstand walk

Done. No room for HS walk so practice HS Hold. 

Afternoon

gymnastics work

Combined with PM. AWESOME work on this stuff today. 

PM

A.  Front rack bulgarian split squat x 5/side x 3 sets.. build a bit from last week

135# for all sets.

B.  Snatch squat press x 3 x 3.. hold each rep OH for 2 sec.

Super light here. Really trying to fix this position. 65# for all sets.

C.  1/4 FS @ 105% of clean x 5 x 3 sets

Used 365# here. Didn't do last weeks and didn't want to over do it. These are brutal.

D.  Weighted pull up x 5 reps x 5 sets 

15,20, 25, 30, 35. Full ROM completely strict. NO PAIN IN ELBOW!! Felt really good. Also did 7 legless rope climbs in the gymnastics on the :45. 

Thursday

active recovery day here…. 

pool day here - 

10 minutes - max distance

500m in about 10:30. Chest is sore today from maltese pushups. Hammered them super strict yesterday. New motivation and respect for the movements after finishing Sommer's book. 

Friday

AM

7 rounds - 

250m row @ 1:25/500 pace

30 double unders

60 sec. plank hold

rest 90 seconds

Was able to hold pace for first 3 rounds then fell to 1:27-1:28. Was having to take a big break between DU's and plank. This was tough!

Afternoon

gymnastics work

Done. Great session.

PM

A.  Snatch; 80-85% x 10-12 total reps.. done as doubles in the beginning.. then switch to singles
Up to 235. Felt heavy today. Missed 240 once. Called it there. Felt off. 235 felt good though.

https://www.youtube.com/watch?v=a3SrpF7HgrA

B.  BN PJ + BN SJ (1+2) x 3 sets

255, 275, 285
Felt heavier than normal. Sharp though. Went from the front rack for split jerks. Misread.

https://www.youtube.com/watch?v=la6QOoCO4LA

C.  Box squat x 2 reps @ 63% on the minute x 10 minutes

285. Felt good. Did 3, oops.

+

In front of a clock set for 12 minutes with a 135-lb. barbell:

1 minute of squat cleans 

1 minute of push jerks 

2 minutes of calories on AD

2 minutes of thrusters 

3 minutes of CTB pull ups

3 minutes of calories on rower

10 cleans (singles, kinda sandbagged)
22 push jerks - 3 sets (12/7/3)
11 cal on Assault Bike (woof)
18 thrusters
45 CTB (No more than sets of 5, almost all butterfly! Felt actually easier to butterfly than my old kip!)
755, yowch. 

This was fun! Not a ton of attack tonight but just made the best out of it. Movement felt great.

Saturday

A.  Power Clean from pause above knee + clean from pause above knee x 2+1 x 5 sets.. build off feel here
Up to 275. GREAT practice in getting bar to hips.
https://www.youtube.com/watch?v=eQcQyEwJcDE

B.  SDL @ 115% x 3 x 4 sets

325, ohh my thumbs. No straps. Worked on tight back and strong pull off the floor.

C.  Clean RDL @ 90%  x5 x 3 sets
330. Felt strong. Good on the hammy's

*after each set do 3 tall depth jumps

+

10.9.8.7 — >`1

Heavy Tire Flip

Strict HSPU

rest as needed

400m run @ 1:20-1:25 pace

30 sec. double kb front rack hold @ 55# per hand

rest 60 seconds

x7 sets

Made some mod's on testers/training. Had a bunch of buddies in town so we did...

10,9,8,7,....1
30" BJ's
Strict HSPU's

4:37, HSPU's unbroken. Felt great! Bounded box jumps after set of 7 from there on out. Was stepping down at first. BReathing felt great on this.

Rest 5:00

5 Sets for time:
Run 400m @ hard effort (200m down and back)
KB's while partner ran to halfway point
Rested while partner ran the back. (200m, so about :40 rest) 

Oh man this hurt. Two teams of us and it turned into a race. First 400 was probably 1:30. Great training day!

12/8/14 - 12/14/14 - Training/Milford Traincation

Monday

AM

20 minutes on the AD -

30 sec. @ 80%

30 sec. @ 50%

Done. Felt great.

Afternoon

gymnastics work

Great session.

PM

A. Snatch balance + OHS; 3+2 x 2 sets, 2+1 x 2 sets, then 3 snatch singles building from here on the 2 minutes

165,185, 205, 225

Built up to 245 snatch. Felt a little heavy.

B.  BB back rack angled box step ups @ 20” x 5/side x 5 sets

135,145,155,165,185

C.  2 position clean (ground + above knee) @ 65-75% - EMOM x 12 minutes

235-275, about 5# increments. Felt STRONG and fast here.

+

5-7-5

front squat @ 225 *taken from ground

lateral burped box jump over, 30"

muscle up

4:45, ouch. Everything unbroken but stung bad. 5 and 7 fast, then last 5 I hit a wall. Had fun though!

https://www.youtube.com/watch?v=Wq65d2z6wyU&list=UUMy0Xc74HbvFTwryjESMKMw

Tuesday

AM

10 minute bike warm up

+

15 sec. bike sprint @ max effort

rest 2:15 x 12 sets

Done. Strong here. Calories get higher each week.

PM

A.  BN Clean grip push press x 3 x 5 sets. hold each rep for 2 sec. OH

225, 245,255,275, 285X (missed last rep) Hold was tough. Liked it.

B.  Power Clean from blocks above knee x 8-10 total reps @ 80-85%.. done mostly as doubles here

275-295. Did a double at 295. Felt strong.

C.  1/4 FS @ 115% x 3 reps x 4 sets *hold last rep for 10 sec. in front rack

Skipped. Knee was feeling weird.

https://www.youtube.com/watch?v=g6bCprTBD94&list=UUMy0Xc74HbvFTwryjESMKMw

+

3 rounds @ 85% effort

10 strict HSPU

10 hang PS @ 135#

10 T2B

500m row

rest time = work time

Around 3:00/set. Faster each set. 1:45/1:50 for row.

https://www.youtube.com/watch?v=Sa9djUbJdnU&list=UUMy0Xc74HbvFTwryjESMKMw

Wednesday

AM

40 minute steady effort on AD

every 5th minute get off and do a max effort strict handstand hold + 50ft. heavy FW

Added to PM.

Afternoon

gymnastics work

Done. Great sesh.

PM

A.  Front rack bulgarian split squat x 5/side x 3 sets

Pretty light here. Up to 135.

B.  CDL @ 90% x5, 95% x5, 105% x 5 x 2

330, 345,385. Strong.

https://www.youtube.com/watch?v=4CC1YdsLz7I&list=UUMy0Xc74HbvFTwryjESMKMw

C.  Snatch Squat press x 3 x 3 sets

Light. 65,75,75

D.  DB bent over row x 5/side x 3 sets

85# for all sets.

accessory work:

static weighted GHD back ext. hold - x 20 sec. x 3 sets

Strict pull up — progress just a bit from last week.. see how arm feels again

All good here. Arms feels good. Did some Glute ham raises as well.

https://www.youtube.com/watch?v=MVP8DVOJzyA&list=UUMy0Xc74HbvFTwryjESMKMw

Thursday

Travel day

Friday - Sunday @ CFM (conditioning workouts will shift a bit from what is below)

Monday

AM

gymnastics work

Great session. Took my time, which was a lot longer than everyone else, haha. 

PM

A.  Snatch; 8-10 total reps @ 80-85%

Doubles up to 245 for 3 sets. Felt strong. Working on bent wrist catch overhead. Helps.

B.  C&J; E2MOTM complete 1 rep @ 80-85% for 5 total reps.. after each do do 2 max effort broad jumps

Done. 295-305 for all sets. Felt really strong.

https://www.youtube.com/watch?v=usQDxti_Btc&list=UUMy0Xc74HbvFTwryjESMKMw

C.  Box Squat x 5 reps x 5 sets… build a bit from last week

Dropped to 3 sets at 275 due to time. Had to start team Work out.. Felt fine. 

+

12-9-6

hang squat clean @ 205#

bar Mu

rest 7 minutes

7 minutes on the clock

750m row

then amrap

10 CTB pull ups

40 ft. handstand walk

3 person team: 1 person works at a time.

Row 2k

50 PC - 205#

50 Muscle Ups

50 burpees (everyone does 50)

This was fun! 750m row at about 1:40, PC in triples each. MU's in 5 sets.

Burpees fast and finished strong.

https://www.youtube.com/watch?v=usQDxti_Btc&list=UUMy0Xc74HbvFTwryjESMKMw

Saturday

A.  Drop Snatch x 3 x 3 sets… light weight here.. just warm up work and more stretching for shoulders w/ barbell positioning

Up to 115. Light and fast. Shoulders are a little tired and tight from yday. Lot's of overhead accessory work.

B.  PC - 80% of last weeks triple - x 3 singles x 3 sets

225 for all sets. WHOA felt sharp and fast. Should have hit it.

C.  Snatch DL @ 95% x 5, 100% x 5, 105% x 5 x 2

*after each SDL do 3 jerk dips @ 90% x 33x1 tempo

275, 285, 305. 335 for jerk dips. Felt strong.

+

conditioning workout with crew at CFM

Leg Day Champs Team Training:

For Time:

100 Thrusters - 135# (Bar can't touch ground, switch every 10)

100 CTB Chinups (Someone has to be on bar at all times, switch every 10)

100 cal A/B (change partner every :30)

Time?? But A/B hurt like hell. Felt good on thrusters and CTB's

Rest 7 min.

Partner 2k Ski Erg for Time

Sub 7