Tuesday 100615

^1st session

AMRAP 8.  100m run, 200m row, 30 double unders 

AMRAP 8. 1 legless, 3 deadlift 315#, 5 box jump 36"

Doing these again later, lower intensify with class 

Monday, 100515

Am

A. Push press - 5rm + 2x5@90

70-80-85-90x3

Drops at 85kg

B. Back SqT - 5rm + 2@90

100-110-125-137

Drop to 123 X 5 X 2 

Pm

AMRAP 20

20 SqT cleans 135#

20 c2b

20'cal bike 

@80% or so. 3+20

Monday, 080315

Feeling rough going in 

Going through 

Session 1 

A. Push Press. Up to 70kg x 8 for few sets 

B. SqT cycle day 1 week 1 

Back SqT - belt no knee Sleeves

(Using 401# still as max. Not relative currently)

1x10 @60% (went 242)

1x8 @70 done at 127kg

1x6 @75 done at 137kg. Position got tough 

1x4@80 (didn't do)

Front squat 

1x5 @ 60% done at 95kg

3x5 @ 70%   Doing at 115kg but only 3 reps each set today 

B. 

AMRAP 7

3 strict 3" deficit hspu 

6 burpee touch 

12 cal assault bike 

Score /. 4+11

Rest 7 

AMRAP 7

6 kipping 3" deficit hspu 

8 burpee touch 

12 cal bike 

Score - 4 rds 

3 x 10 ghd back ext.  pvc behind head 

Rest for a bit. Have shake.  

Ended with 3 x 5 min runs (day 1 of week 1's running programming) 

Friday, 073115

Starting back up with this blog. Training begins Monday for 2016. 

Monday, 52515

Starting over . . . Literally 

Am

A. Back SqT - ladder 6.5.4.3.4.5.6

125x6

130x5

135x4

140x3

140x1 - had nothing. 

Dropped to 120 for set of 3 

B. SqT Clean speed work 

Tuesday, 121614

A. Snatch Grip Deadlift - deficit 

90x5 , 100x5, 110x3 

B. Snatch High Hang Pull 

110x5 x 2 sets. 

115x5 x 2 sets 

C. 

500m Row @95% or so

Rest 2 min 

40 c2b

Rest 1 min 

30 heavy wall balls

Rest :30

20 Burpee box jump overs (24)

10 muscle ups

Time 10:45

500m row 1:31

C2b - 36 in 1 set ; barely feel arms after that lol. 

Wall balls 10/10/10

Burpee box jump overs were slow. 

Muscle ups 5/5.  Grip smoked. 

Rest 5-10 min 

EMOM x 10 

Odd: 10 heavy wall balls 

Even:    :30 of Burpee box jump overs (avg 6-8)

PM:

Monday, 121514

Am:

A. every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete

Climbed to 140 here. No legs after week off and back not good. 

B. 10 min on bike 

:30 on @370 ish 

:30 of Burpees 

Pm

A. 

1 min of Push Jerks (135/93)

1 min of SqT Cleans (135/93)

rest 2 min 

2 min of Push Jerks (185/113-123)

2 min of SqT Cleans 

rest 4 minutes

3 min of Push Jerks (205)

3 min of SqT Cleans 

Reps 

29/13

17/14

16/13

^ closes forgot exact #'s

Wed, 121014

Am: 

A. 

amrap 8@80%

5 Power Snatch (115/83)

6 bar facing burpees 

7 Front SqTs

Score: 5+13

rest 4 min 

amrap 6@90% 

4 Thrusters (135)

6 C2B pullups 

8 box jumps (24/20)

Score 5+2

rest 3 min 

amrap 4 @100%

6 kb SqT cleans (53/35)

20 double Unders 

Score 5+1

Pm: 

Tuesday, 120914

Am: 

A. Technique work barbell pulls and power cleans with pauses. Up to 100kg

B. 70kg for 20 tng push press. - easy 

C. 4x3 tng push press 

90-95-100-105x2

D. Weighted pull up 

Every :90 = set  x 10 

2 @15

2@20 x 5

2@25 x 5

2@30 x 5

2@35 x 3

  + 1 instant drop set of 5 Bodyweight reps 

E. 10 rds 

2 min hard rower

1 min on bike 

- rest :15 between for transition

Row was 1:51-1:55

Bike avg 286-302 watts 

Pm: 

A. 2 second pause off ground, 2 second above knee - power clean 

135-185-225-275 x 2 

A2. Seated box jump + Burpee broad high jump x 2 

B. AFAP 

250m row 

12 cal bike 

Rest 3 min x 3

1:18-1:28-1:27

* this was horrible.  Oh my legs!

Goals for others would be. 1@ sub 1:2". 2@ sub 1:25. 3@ sub 1:30

Monday, 120814

1pm

A. 1 barbell; athlete loads his/hers own weights 

20 OHS 135

10 burpee Muscle Ups

20 Hang Power Cleans (185)

10 Burpee Muscle Ups 

20 Clean & Jerks (225)

Time : 19:30

Evening: 

A. Back squat EMOM x 8

1 @335

1 @345

6 @365

^ bumpers - did with class 

B. 5k row - 2:15-2:20 pace 

Sunday, 120714

Am @ CFW

A. Power Clean + Push Press 

135-155-185-205-225-245 - no misses. Stopped there. 

B. 

20 clean and jerks (185)

30 Burpee muscle ups 

20 clean and jerks (185)

* power clean + push jerks 

Time : 18:17

Friday, 120514

On @ CFCV

4 rds 

60 DU

30 WB

15 Power Snatch (95)

Time: 16 something 

Back was smoked. Not good gage. Breathing Wod for sure. 

Re test 

Wed, 120314

Am: 

A. 

AMRAP 10 

8 OHS (105)

12 t2R

30 DU

Rest 4 min 

AMRAP 10 

10 goblet (53)

10 c2b

10 alt kb snatch 

Rest 4

10 min on bike witha 60-70% recovery 

Scores: 7+9 / 6+2 / complete 

PM:

A. Wod

EMOM x 8 

Odd: 8 alt kb snatch's (70)

Even: 10 t2b

*remainder of each minute, max wall balls (30#)

Score = total wall balls 

Total wall balls : 76 

**70kb snatch's killed me.  Tough one 

Tuesday, 120214

Am session: 

A. Power clean + push press + split Jerk 

100-105-110-115-117PR-119PR

* push press PR

B. 10 rep Push Press. Just got easy 80kg

C. Bounding work - triples 

D. Wod 

10 Russian kb (106)

15 box jumps 

20 cal bike 

Rest 4:30 x 3

1:37 (20box jumps justin messed up) - 1:48-1:55

Pm

A. SqT Clean ladder - 5 min cap 

AFAP

155x5

205x4

245x3 

275x2

315x1

Used comp plates kilos.  No misses and finished in 3:40

Monday,120114

Am

A. Comp wod 

9:43

Power clean 

Burpee 

SqT clean

Burpees

Deadlift

Burpess 

Pm. 

A. cVCF wod 

18-15-12

Box jump over 

S to oh 135

C2b

5:24

Friday, 112814

Am. 

A. 5 rep TnG Power snatch 

60-65-70-75

B. 5 rep back SqT - 1 sec pause in hole no bounce 

150kg

C. 3 rds 

500m row 

10 hang power clean (185)

20 box jumps (24)

Time : 11:17

D. OH Walk (clean grip)

30' sections at 135. Working stability and positioning 

Thursday, 112714

A. Emom x 5 

1 power clean + 2 push press 

Up to 95kg

Cont Emom x 5 

1 power clean + 1 push press 

@ 100kg 

B. Deadlift 

Singles at 150-170-190-200-210 

Then drops sets 

150kg x 3 x 4 sets.  Very slow and controlled with tempo eccentric.  

Wed, 112614

Am:

A. OHS work 

Worked at too of 43x1

Up to 115

B. AFAP

150 wall ball

100 Pullups 

50 GHD sit-ups 

25 hspu 

Time: 15:24

Pm: 

A. Front squat. 

Singles at 100-105-110-120

B. Jerk Drives 

180x5x3

Later PM:

2 rds 

15 clean and jerks (80kg) - singles 

15 bar facing burpees 

Complete in like 6:30 maybe ?

Tuesday, 112514

Am; 

A. Every 2 min perform

50 double unders 

1 legless rope climb 

Complete

Pm: early afternoon 

A. Power snatch - Emom x 14 

1 power snatch 

Ranging from 70kg-82kg

B. Every :90 x 12 

Power clean + push Jerk + split jerk 

Ended at 119kg. No misses. 

Most reps done in 100-105 range 

C. 530m row x 4; rest 2 min 

Held around 1:47 pace throughout for these. Ended all around 1:53-1:53.8

Rest hour and half 

@4:30p

4 strict muscle ups

10 alt pistols 

Finished 

Monday 1112414

11a

Emom x 24 min 

1. 15 cal row 

2. 10 cal bike 

3. 7 strict hspu 

4. Rest 

Complete 

B. Reverse hyper 

3x 12-15 @50kg

Complete 

Pm:

A. Back SqT - 3Rm + 2x3@90

-at tempo of 4-5 down 130x3. 140x2 150x1

Then, 160x1 170x1 

172x2. PR double - mentally didn't have thurs. Was pussy. 

173x1.  Failed 2nd 

Rest a bit 

AFAP 

Part B of below 

Time :18:39

Rough one