Thursday , 062514

Am: 9a

Team of 2 

10 mile bike (each)

1 mile - 80# sandbag and 70# KB farmers carry. One does one. One does the other. Can swap as needed.  

100 burpees over sandbag 

10k row - swap every 250m

Time: 1 hr 29 min 

2nd: 1pm

Back squat Cycle @20X0

60-70-75-80

102 x 10

119 x 8

128 x 8

136 x 8

3rd : 4:30p - high aerobic efforts here 

AMRAP 10 w/ 20# vest 

15 cal AB

10 box jumps (24)

5 strict hspu. (Same height but pbars for wrist)

Score : 4+28

* hspu started not going UB at rd 4 and were slower. Was tough here 

Rest prob 10 for set up 

AMRAP 10

10 KB power cleans (53's)

20 double under 

3 tough power snatch - singles. (Performed at 165)

Score: 5+10

Done for day. Holy shit I'm dead. 

Tuesday , 062314

Am: 

A. Muscle snatch - not tnG 

60x3 65x3 70x3 75x1PR 80x1 PR

B. row intervels 

500m x 8 rest 2:30 @1:45

4 rds at 1:44-1:45. 

5th rd 1:47.  Stopped there. Retry Thursday. Legs fried with these tempo squats 

Hour and half rest 

Pm: 

C. 

5 Strict Muscle ups

200m Run 

4 Strict Muscle Ups

200m Run 

3 Strict Muscle Ups

200m Run 

2 Strict Muscle Ups

200m Run 

1 Strict Muscle Up

200m Run 

3 Muscle Ups

200m Run 

5 Muscle Ups

200m Run

7 Muscle Ups

200m Run

9 Muscle Ups

200m run 

Time: 13:30 

all unbroken - winded on run- legs heavy 

Monday, 062314

1st

A. :30 on easy :30 on hard x 5 min

+

5 min easy row 

B. Muscle snatch - working elbows high and proper turn. Straps so wrist doesn't turn over. 

40x3 50x3 60x3 65x1 70x1

2nd: 

A. Back squat cycle 

Week 2

Day 1 

Done at 20X0

B.

Emom x 14  w/ 10# vest on

Odd: pbar hspu  - full depth

Even: :45 on AB @90%

Friday

Thursday, 061914

A. Back SqT cycle week 1 day 2 

60-65-70-75 (102-111-119-128)

Performed @20X0 - 

102x10

111x8

120x8

128x8

Got all @20X0. Last two were tough!

B. Bit later 

MAP Training 

AMRAP 12

300m row 

20 abmat 

10 Burpee box jump over (30)

5 shoulder to oh (185) a rack 

Score: 3+300

Rest 4

AMRAP 12

10 ring Push-ups 

200m run 

40 double Unders 

12 KB swings (88)

Score: 3+250

Tuesday, 061714

AMRAP 15 

15 c2b

15 box jumps (30) step down 

Score: 9+18

Pm: 

10 legless rope climbs AFAP - 15'

6 min. Grip was gone at like 7 prob from earlier. 

Monday, 061614

A. Warmup : 5 rds 400m row 400m run

Kept row high 40's. Some low 50's

B. Scap work

C. Back squat cycle week 1 day 1

60-70-75-80%

102x10

120x8

128x6

136x4

D. Strict DB Press - sub hspu cause wrist 

E.  Emom x 20

Off: 12 cal AB

Even: 10 wall ball (30)

Sat, 061414

A. Back squat 

120x5 130x1 140x1 150x1 155x1 160x1

B. 

50 GHD sit-ups 

40 double under 

30 box jumps 

20 cal row 

10 burpees 

Time: 5:19

Last few days

Back squat up to 360lbs

500m x 5 @1:45. Rest 3 

Few wods. Aerobic work mainly 

Core and ISO shoulders 

Tuesday, 061014

1st 

A. CG DL with 3 position pause (2 sec) for a double 

130kg-140-150-160-170-180-200kgx1

B. Bounding work - triples 

2nd 

A. AMRAP 10 

7 strict pullups 

10 KB swings (88)

15 box jumps (24) step down 

Score: 5 + 25

Monday, 060914

A. Bounding - triple work 

B. Pbar Hs Hold and swing through.  *best I can with wrist static

C. Back SquAt 

Build to heavy single 

225-275-315-335-345-360 * stopped there 

D. 500m x 8 rest 3 min between 

Saturday , 060714

Am: 

Team of 2 

400m (1)

400m (other)

100 WB 

50 t2b

50 Burpee (pass slam ball to each other over box)

100 WB

400m run (1)

400m run (2)

Pm: 

A. Back SqT - 

100x5 110x3 120x3 130x3 135x3 145x1 150x1 155x1. 160x1. 165x(f)

B. drop sets - @30X0

120kg x 5 

125 x 5

130 x 5

140 x 3

Thursday, 060514

A. 250m Power Rows 

Rest 3 min between x 10

B. Fwd Bounding 

Worked up to 43.5-44".  Tried 45", kept missing second, few times third.  

C. Single Leg Squats 5-6 reps x 6 sets each leg.  Using 35 kb's each hand for 3 sets. Then using 53's for 3 sets 

D. 30 rebound box jumps - games standards  

:58 seconds 

Tuesday 060314

A. Back SqT - nanos / no belt / no sleeves 

100x5 110x5 120x5 130x3 140x2 150x1 

B. AB 

Monday, 060214

Daily I will see this on the phone. Will be my motivation for rehab & Pt

Today : pre surgery building. 

15 x 500m Row @1:47-1:48 pace. : rest 2 min between