Tuesday - July 1, 2014

A. Deficit Power Clean Complex - Power Clean x 1 + Low Hang (just off floor) x 2; build to max in this. 

70kg (154lbs) 

B. 5 rds ; sustainable numbers are key here
200m Run 
10 Hang Power Cleans (135/93)
40 Double Unders 
10 Shoulder to OH
12 T2B
15 tng Box Jumps
rest 5 minutes between

5 Rounds: 36:16

Started with 2:00 on the clock

5:08 (3:08)

13:13 (3:13)

21:30 (3:30)

30:30 (3:00)

38:16 (3:16) 

Monday - June 30, 2014 (back squat week 3/day 1)

A. Snatch (Full)-

1@80% - 53kg (116lbs)

1@84% - 55kg (121lbs)

1@88% - 58kg (127lbs)

1@84% - 55kg (121lbs)

1@88% - 58kg (127lbs)

1@92% - 60kg (133lbs)

1@88% - 58kg (127lbs)

1@92% - 60kg (133lbs)

1@96% - 63kg (139lbs)

B. Back SqT 

1x8 @65%

1x8 @70%

1x6 @80%

1x6 @85%

C. EMOM x 20

Odd: 5 burpees + 5 KB SqT Cleans (53)

Even: HSPU - Deficit - Strict, target is 5

- did deficit unbroken for two or three rounds, unbroken to floor for four rounds and broke the remainder up

 

D. 5 rds 

1 min @80% on AB

4 TGU *2 at a time per arm, then alternate

- 26lb KB

Saturday - June 28, 2014

A. Strict Press - Heavy Double in 10 Minutes

45kg x 2 (99lbs)

48kg x 1 (105.6lbs)

 

B. 5 min to Hit Heavy Single

50kg x 2 (110lbs)

55kg x 1 (121lbs)

C. Deadlift - heavy triple NOT TnG in 10 minutes 

115kg x 2 (253lbs) - back didn't feel great

 

D. AMRAP 20
10 Cal Assault Bike (15 cal on Airdyne, or so) - quick timing on to cycle through for athletes 
20 Cal Row 
300m Shuttle Run (50 down 50 back x 3)
ROUNDS: 4 + 10cal AD and 1cal Row

Friday - June 27, 2014

A. Hang Snatch Pull 4x2 @100-105%; focusing on coming back down ; getting shoulders out in front of the bar for the proper position and finishing pull from there each rep

Did 100% and worked on form with 45kg

B.AB/AD
:30 on HARD
:30 on easy 
x 20 minutes

C. 5 min of Core Work, low volume

L-Sits, Planks and Ab Wheel

D. 10 min upper gymnastics weakness work - butterfly pull ups. Getting there!

Thursday - June 26, 2014 (back squat week 2/day 2)

A. Back SqT Cycle

1x10@60% 67kg
1x8 @70% 78kg
1x8 @75% 84kg
1x8 @80% 89kg

B. Split Jerk - Work up to heavy Triple

60kg (tooooo light)

C. DB Strict Press - in lunge position, single arm. Heavy 5-10 reps x 4 sets each side; no rest between arms

20lb

25lb

30lb

30lb

D.  MAP Training; AE’s here
amrap 
10 Cal AB
10 Box Jumps (24/20) step down 
5 Strict HSPU

ROUNDS: 5 + 4 cal

rest 4
amrap 10
10 KB Power cleans (35lb) each hand
20 Double Unders
3 Power Snatch *think heavy singles for weight here, but back on the bar

50kg (110lbs) no fails 

ROUNDS: 4

Overall an off day. Didn't go heavy enough in split jerks or DB presses 

Tuesday - June 24, 2014

A. Deficit Power Clean ; 5 x 3; NOT TnG @78-83% - (2-4’ def) 

62kg

B. 
8 Muscle ups (6 and 2)
200m Run 
6 Muscle Ups (4 and 2)
200m Run 
4 Muscle Ups
200m Run 
2 Muscle Ups
200m Run 
1 Muscle Up
200m Run 
4 C2B Pull Ups
200m Run 
8 C2B Pull Ups
200m Run

12 C2B Pull Ups (8 and 4)
200m Run
16 C2B Pull Ups (8, 4, 2, 2)
200m run 

TIME: 17:39 (used regionals rings)

Rowing Work: another time of day is possible 
500m x 8 @:20 slower than your max 500m Row (approx); rest :2:30 between

*Only completed 2 sets per BP. Unable to do morning sessions. 

Pace - 2:01 

Assistance Work: 
A. DB SA Rows 4-5 sets of 8-10 reps

5 sets - 30lbs 

Monday - June 23, 2014 (back squat week 2/day 1)

A. Snatch (Full) 

1@77% 51kg

1@82% 54kg

1@87% 57kg

1@80% 53kg

1@85% 56kg

1@90% 59kg

1@83% 55kg

1@88% 58kg

1@93% 61kg

B. Back SqT CyCle 

1x10 @60% 67kg

1x8 @65% 72kg

1x6 @70% 78kg

1x6 @75% 84kg

1x6 @80% 89kg

C. EMOM x 14 w/ weighted vest (specific to athlete for weight and those who can handle)

Odd: Pbar HSPU (-2)

Even: :45 Sprint on AB/AD - High Aerobic Effort; but sustain here 

D. Jerk Hold x :20 seconds; climb in weight here. 

*Split Jerk, make sure your feet are in perfect position, if not adjust them to, stick the landing and HOLD. Once you stick, clock starts. :20 hold overhead in the Split Jerk position. Key here is to make sure the upper back is tight, all muscles are in, shoulders are active and up. This will have a internal aspect (this is correct and where you should be!). HOLD for :20 then rack it. Perform 5 sets of this; ascending in weight. 

 

Sunday - June 22, 2014 (play day)

Clean and Jerk work. Failed at 80kg (176lbs)

Saturday - June 21, 2014

A. 10RM Front SqT - in 15 minutes or so
83kg (183lbs)

B. Ind: 
30 Clean & Jerk (155/108) (135/93)
30 bar lateral burpees 
30 T2B
30 Cal Row 

TIME: 9:45

C. 10-15 of Weakness Specific Work 

Wall balls 5 x 20 

Handstand holds (off of wall) and worked form on handstand walks

D. 10 min of  DB row

      5x10 each arm (25lbs) light

Friday - June 20, 2014

A. CG Grip Pull + Below Knee Pull + Hang Clean Pull; 3x3 @102-105%

92kg (203lbs)

B. 400m Run; top of every 3 min @90% x 6

TIMES: 

1:12, 1:14, 1:16, 1:17, 1:18, 1:18

C. 5 rounds

2 TGU (1 each arm - 26lbs)

:15-:20 L-Sit hold

60’ Burpee Broad Jump

:30-:45 min Plank Hold

Thursday - June 19, 2014 ( back squat week 1/ day 2)

A. Back SqT - Week 1 Day 2
1x10 @60% (67kg / 147lbs)
1x8 @65% (73kg / 160lbs)
1x8 @70% (78kg / 172lbs)
1x8 @75% (84kg / 184lbs)

B. Power Snatch x 2 + OHS x 3 ; build 
50kg (110lbs)

C. SqT Clean x 2 + Push Jerk x 1 + Split Jerk x 1 ; build 

65kg (143lbs) Failed 70kg on push jerk

F. MAP Training - Sustainability Focus 
amrap 12
300m Row 
20 GHD Situps
10 Burpee Box Jump Overs (30/24)
3-5 Muscle Ups (UB sets important here)

ROUNDS: 3

rest 4 min 
amrap 12
3-5 Muscle Ups (UB sets important here)
200M Run
40 Double Unders 
12 KB Swings (heavy)

ROUNDS: 3 (ripped and stopped with minute left)

Sunday - June 15, 2014 (play day)

A. Power Clean and Jerk work

B. 300m row x 6

C. Handstand walk and handstand hold practice 

Tuesday - June 17, 2014

A. Power Clean + Hang Power Clean + Below Knee Hang Power Clean + TnG Power Clean; build to max

65kg (missed 70kg on last tng-hook grip slipped)

B. Bounding Course: 4-5 Jumps; Height variations ; hit max height on your course

31in box with 45lb plate 

C. 15 min AMRAP 
12 C2B Pullups
15 Box Jumps (30/24) - step down

ROUNDS: 7+6 (hands ripped)

D. 10 Legless Rope Climbs - 15’

Didn't make it to 15' every time 

Monday - June 16, 2014 (back squat week 1/day 1)

A. Snatch (full): 1@75%

1@80% - 49kg (109lbs)

1@85% - 53kg (116lbs)

1@78% - 56kg (123lbs)

1@83% - 51kg (113lbs)

1@88% - 55kg (120lbs)

1@81% - 58kg (128lbs)

1@86% - 57kg (124lbs)

1@90% - whomp

B. Hang Clean x 2 + Jerk x 2; build in complex 

70kg (154lbs)

C. Back Squat - Week 1 Day 1 
1x10 @60% - 67kg (147lbs)
1x8 @70% - 78kg (172lbs)
1x6 @75% - 84kg (184lbs)
1x4 @80% - 89kg (196lbs)

D. Strict HSPU - weighted - Max Sets x 4; rest 3 min between

3-4 reps each time

E. EMOM x 20
Odd: 12/10 Cal Assault Bike
Even: 10 Wall Balls (30/20 to 10’)

Saturday - June 14, 2014 (competition training)

A. Push Press - build to heavy single in 12 minutes

70kg (154lbs) failed 73kg

 
B. Clean Ladder ; EMOM style 
Weights started at 123lb 
187lb on first attempt! Caught 195lbs but didn't stand up

 
D. 
15 Bar Muscle Ups Ups 
50 Double Unders 
35 Thrusters (63lb)
1k Row 

TIME: never looked at time, 15-20 seconds behind Kellie 

Friday - June 13, 2014

A. OHS - heavy 3 @33X1

60kg (132lbs) - failed last rep with 63kg

B.  5 rds 
200m Run
20 GHD Situps

TIME: 10:26

C. BB Row - build to heavy 6-8 reps; strict pulls, no jerking or hip relating

**need to ask Morgan what we did

D. Handstand holds 4 x :30, rest :20

Attended gym meeting 7:30-9:00 pm

Thursday - June 12, 2014

A. EMOM x 16

Odd: 4 / 3 Muscle Ups 
Even: 2 TnG Power Snatch’s ; ascending, starting at 70%-75%

42kg (93lbs) - didn't struggle. Go heavier next time

C. Weighted Pullups (semi supinated if you have option) 5x5; ascending; rest 2 

10-18lbs (didn't struggle until last set)

D. 4 rounds
10 burpees
15 T2B 
18 OH Walking lunges  BB - 95/63
10 no push burpee box jump overs (20)
15 cal AB/AD
rest 1/1 between rounds  

Time: 

4:00

3:44

4:31

4:39

Tuesday - June 10, 2014

A1. CG Deadlift; build to heavy double with 3 positional pause (2 seconds each position) 1. Off floor 2. below knee 3. mid thigh ; rest none 

Deadlift: 110kg (242lbs) - used straps for grip

A2. 1/2/1 Seated Box Jump - Explosive Training - 
*the 1 should be at a higher height, 2 reps at bit lower, 1 back high etc. Alternate between 1 and 2 rep box jumps with each set of CG Deadlift at working sets. 

Height: 31in box with two 45lb plates and one 25lb plate

B. Triple Fwd Bounding - build to max heigh for 3 consecutive fwd bounds 

Height: 31in box and one 45lb plate

C. EMOM x 14
Odd: 1 legless Rope Climb - 15’ (first time doing these)
Even:  12 Cal Row 

D. MAP @80-85% ; sustainability being the focus 
amrap 10
5 Strict Pullups
10 KB Swings (53lbs)
15 Box Jumps (20in) step down 

Rounds: 5 + 11
rest 4 min 
4 rds 
400m Run 
15 GHD Back Extensions
rest 4 min 
amrap 10
10m HS Walk
10 tng Power cleans (63lb)
20 double unders 

Rounds: 6 + 14

Monday - June 9, 2014

A. Snatch Pull + Hang Snatch + Snatch + OHS; build to max in 15 min 
58kg (128lbs)

B. Clean Pull + Hang Clean + Clean + Jerk; build to max in 15 min 

75kg (165lbs)

C. Back SqT -  build to heavy single in 12 minutes *PR is not he goal, just get some decent weight on your back 

110kg (242lb)

D.
20 Power Cleans (135/93) 
10 Strict HSPU
15 Power Cleans (185/123)
15 Strict HSPU
10 Power Cleans (225/133)
20 Strict HSPU
TIME: 9:21

E. Butterfly Pull Up Work

Sunday - June 8, 2014 (play day)

A. Backsquat reps of 5 (3-5 times)

Completed 4 rounds at 85kg (187lbs). Felt heavy. Going to take a few weeks for the legs to strengthen back up. 

B. Snatch work

Power snatched 135 consistently 

Thursday - June 5, 2014

A. SqT Snatch + 1 OHS - EMOM x 10min @70-75%

55kg (110lbs)
B. Front Squat - 10RM for the day + 1x10@90%

    175lbs x 10 (probably could have gone up 5lbs)
C. Bench Press - 5RM + 1x5@90

50kg (110lbs) x 5

53kg (117lbs) x 4
D1. Weighted Pullups - find 3RM 

       35lbs ( 18lb, 36lb, 31lb prior)


2nd: 
A. EMOM x 7
20 Double Unders + 2/3 Muscle Ups

B. AMRAP 10@85% sustainable pace each round
10 C2B pullups *WORK THE butterfly technique here, smooth and efficient; if you have it
10 burpee touch’s 
10 Cal AB
Total Rounds: 4 even

Wednesday - June 4, 2014

A. Push Press Work (cleaned first, rig was unavailable)

    55kg x 3

    60 x 3

    65kg x 1

    Failed 68kg

B. AMRAP 3:00min of each

max double unders
rest 3 
max muscle ups 
rest 3 
max burpee touch's 

rest 3

max box jumps

C. EMOM x 8:00 

    10-20 wall balls

D. 3:00 mins total of handstand holds 

Tuesday - June 3, 2014

A. 1RM Squat clean

     85kg (187lbs) PR

B. 4x10 GHD Sit Ups

Light day to play around 

Monday, June 2, 2014 - first day post regionals training

A. Back SqT - w/ resistance; chains @41X1; build to 3RM 
*note resistance type and set up

B. Play around: clean

75kg x 2

80 x 1

Built up to these. Not greatest day on them

C. 20-15-10-5
Strict HSPU
with 400m in between 20/400/15/400/10/400/5 

TIME: 10:16

D. 10 TGU, lighter weight here, focusing on stability and positioning 

E. Day 1: Handstands 3 for 30

Time: 3:00 minutes