Tuesday, 082614

1p. 

A. Hang power clean + hang SqT clean + Jerk 

100-105-110-120-125(missed jerk)

B. 

15 Hang power clean (135)

400m run

15 hang power clean

Time: 2:02 (Pr)

Rest 6 min 

800m run

60 pullups 

40 KB swings (70)

Time: 7:42

REST 1 hr or so 

W/ TASIA; help push her for Granite Games

800m Run
10 muscle ups
800m Run
20 Clean and Jerks (205)
800m Run
30 kB sqt cleans (53)
800m Run
time: believe was 25 min. Was a rough one. 

Monday, 082514

A. Snatch work. - between 135-176

B. 10 min clock 

25 strict hspu 

50 Burpee

75 double under 

50 burpees 

25 kipping hspu 

Score: 16 hspu into final 25

Sunday, 082414

A. Back squat. 

Climbed to 160 x q

B. HPC + HsqT clean

225-255-275

C. Emom x20

Odd: 5 Burpee + 3-5 strict hspu 

Even: 5 Burpee + 5 strict pullup (15)

Completed 

Rest

D. Emom x 12

Odd: 35 double Unders 

Even: 8-10 front rack walking lunge (176)

Completed 

Tuesday, 081914

A. "Annie"

5:17. - not a PR. Stomach was smoked. Sucked.  

B. 800m Run x 2 at 70%. Walk a 200 between. 

Body best down. Head not in it so took slow last few days. Hoping to get after it tomorrow. 

Monday, 081814

Programming: 

B. Sqt Clean x 2 + FS x 2 + Jerk x 1

100-110-115-120 (missed the jerk at 120)

C. Push Jerk 5RM + 2x5@90

Didn't do- shoulder bugging me 

D. 10 min AB @70%

pm:

A. 3 rds 

10 Muscle Ups

12 Deadlifts 155/103

9 hang cleans

6 shoulder to overhead 

rest 10 min btwen rds

Completed. All UB mu. First rd all UB.  Second rd. Dropped between transition of DL & HPC only. Regrip and go.  3rd round on bb sucked. Broke up HPC. Got lazy. Grip was smoked. 

Sat, 081614

A. 10 min AB
143 calories 
did :30 on hard :30 easier route. Will go straight next time.

B. CG Deadlift 3x3
completed at 140kg 

C. Running Training
15 min clock
200m @ :38-:40 pace
rest :80 seconds
completed 

Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 
climbed to 116kg B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
hit 90kg - got 93kg x 9, failed on 10th *if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge 
Time: 19:18


pm: late 
A. Clean and Jerk : climbed to 120kg..missed 130kg Jerk; just smoked from today. 
B. Front SqT : 120 x 4 , 130 x 4 x 2..then through in towel. Legs SMOKED

Wed 081314

A. Front squat 7x5

135x4 (f on 5th)

pm:
A. @ High Effort Aerobic Pace
300 Double Unders 
2k Row 
1 Mile Run 

Tuesday, 081214

Sleep : 2:30a - 9:30a 

Monday, 081114

Sleep night prior :  2a - 9:40a

Body : tight and bit run down just from long weekend and not much sleep. 

Hrv / hR: upon waking :

Supplements: starting ashtawanga , holy basil and Rhidiola in am again. 

Nutrition: 

Breakfast : eggs + bacon + Oj + gluten free English muffin with PB on it 

Snack: whole foods bar 

Pre: water 

Post : snatch / clean / SqT / Emom 

- Ultragen 

Programming:

1p:

A.   Power snatch bar work. Up to 80kg. 

*nothing felt good today

B. hang clean x 2 + split jerk.  

*climbed to 100. Working technique 

C. Front SqT w: 5 second pause. Just to get something In legs. 

80-100-120-130-132

D. EMOM x 32 w/ 10# weighted vest

1. 3-5 strict hspu 

2. 40' walking lunge with double KB (70) - front racked 

3. 10 Burpee touches 

4. Rest 

Late afternoon:

Endurance training 

200m x 4. OTM

Rest 5 

4x400. Rest 1:1

Saturday, 080914

Froday, 080814

Thursday, 080714

A. Clean & Jerk - climb to heavy single....
135kg - missed jerk on 137kg 2x 
B. EMOM x 20; every other min
2 SqT Cleans + 2 Split Jerk
100kg - 102kg ; last 2 @105kg
C. amraps from comp Phase

Wed , 080614

Sleep night prior : 1:30 - 7:30a

HRV/HR: 100.8 43.9

Body: ok ; normal sore 

Mood waking up: bit tired

Nutrition:

Breakfast - 2x OJ's + 2 bacon egg cheese double egg sandwiches (from "the kitchen") quality cooked stuff 

Pre / post squats : aminos 

Lunch: FFF + bacon wrapped in turkey + aminos & electrolytes

Snack: kill cliff 

Snack: grapes + protein chips (quest) + dark chocolate 

Dinner: chipotle bowl. Double steak double white rice 

A. Front SqT Cycle 

7x5

Competed at 125kg

B. Endurance Training 

2:30 of running; start off easy pace increasing intensity every :30 

:90 jog 

2 min walk 

X 4

Felt good. Just calves. Hoping they get use to it a bit more with added running.  

Tuesday, 080514

Sleep night prior : 2:30-9:30

HRV score upon waking up: 43

Body:

Nutrition:

Breakfast :  eggs bacon oj + Apple w/ peanut butter 

Pre : aminos

Post : aminos + fff 

Pre aminos 

Post : Ultragen x 2+ scoops + electrolyte 

Dinner : steak Caesar wrap 

Night :  quarter chipotle bowl. Steak. + pb&j 

Programming :

Am:

A. Power clean x 3 + Push Jerk

100-105-110-115-120

B. clean grip deficit Deadlift w/ straps 

125-150-185-200-210-220

C. 1 mile run @80%

Pm.

5 rds ; rest 4 min between : and rotate starting movement each time. 

400m run

20 c2b

12 power snatch (115)

10 Burpee box jumps (24)

40 double Unders 

Time at end : 42:09

Monday, 080414

HRV from bioforce in am:  98.4 ; resting heart rate was 45 

Sleep night prior : 2:30-9:30

Body: legs sore. Shoulder same. 

Woke up: feeing more awake today. 

Nutrition: 

Breakfast: eggs bacon , gluten free English muffin pb&J, OJ 

Pre: aminos

Post squats and run : grapes. FFF and finish aminos

snack / late lunch:   turkey bacon; wrapped together, like 4-5 of them. + some electrolytes / aminos

dinner: chipotle, double steak, double white rice 

A. Front SqT  - climb to 3RM

120-130-35PR-140PR 

Climb single Pr attempt 

150 PR 153PR

B. 15 min 

200m run @80-85

200m run @60

*breathing was good. No issues. Calves and back. Calves on fire fast!

Sat, 080214

10x3 FS @130kg

Pr for Pat 

6+18


team of 3

300 wall balls
450 double unders

we did sets of 10 on wall balls rotating
then sets of 50 double unders

easy little cash out; just to get lynn some added volume on wall balls 

Friday, 080114

A. "jt"

Died. Didn't Pr was like low 8's. Hit wall. Didn't warmup much. 

B. Front Squat 7x5 @ 120kg. About 83%