Tuesday - July 29, 2014

A. 3 Position Power Clean Complex; 5 sets between 80-85% 

62kg (136lbs)

B. 3x5 light sets of deadlifts with band

62kg (136lbs)

C.

40 Wall Balls 20/14 to 10'

200m Sand Bag Run

10 Burpee SqT Cleans Thruster w/ (sand bag 80/60)

5x - 100m Shuttle Run (50down 50 back) + 4 Muscle Ups 

10 Burpee SqT Cleans Thrusters w/ sandbag

200m Sand Bag Run 

40 Wall Balls  20/14 tp 10’

TIME: 18:00

D. 10 minutes of upper gymnastics work

- Worked butterfly pull ups 

Monday - July 28, 2014 (back squat week 7/day 1)

A. Back SqT Cycle 

1x5 @70 - 78kg
1x5 @80 - 89kg
1x2 @85 - 95kg
1x3 @90 - 100kg
1x1@100 - 111kg

B. Snatch Balance - heavy triple in 15 min 

50kg x 3

55kg x 2

C. Strict Press - 5RM + 1x5 @95 + 1x5 @90

5RM - 43kg (95lbs)

5@95% - 41kg (90lbs)

5@90% - 38kg (85lbs)

D. EMOM x 14-20 *time based
odd: 5 cal AB + 5 burpees 
even: 2 SqT Cleans @ around 70%

60-65kg - all TnG. Didn't struggle. Go higher next time. 

Saturday - July 26, 2014

A. Front SqT - climb to 1RM in 15 min 

100kg (220lb) PR

B. 

1 rd

75  Pullups

150’ OH Walking Lunge  (135/95b)- axle bar 

TIME: 12:10

- first workout doing all butterfly pull ups

Rest 

Partner WOD: Completed with Morgan  

400m Run (each)

80 Double Unders (each)

20 S to OH (135/95 axle) (each)

20 Muscle Ups (me)

30 Dips (Morgan)

 

Friday - July 25, 2014

A. SA DB Row 4-6 reps each side x 4 sets; rest :30 between

Used 30-50lbs

B. 
10 min AB @80%
5 min Row @80%
10 min AB 
:30 on hard  :30 on easy 

Thursday - July 24, 2014 (back squat week 6/day 2)

A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending

60kg-68kg (132lbs - 150lbs)

- Did TnG until last two rounds

B. BS Cycle - skipped because of back
1x4 @75
1x4 @80
1x4 @80
1x4 @80 

C.
4 rds 
25 Wall Balls (20/14) - did unbroken
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn 

TIMES:

3:48

12:45

21:43

30:41 finish

- Shohld have been faster

Tuesday - July 22, 2014

A. TESTER

250m row
15 kb swings @ 70#
25 burpees
15 kb swings @ 70#
250m row
rest 12 minutes x 2

ROUND 1: 4:28

ROUND 2: 5:01  

B. 

200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3  

Monday - July 21, 2014 (back squat week 6/day 1)

A. Snatch - 15 min to climb to heavy Single

60kg (133lbs)

B. drop set to triples; not TnG ; 10 min or so

50kg

C. Front SqT + Jerk ; build to heavy single 

70kg (154lbs)

D. BS Cycle 

BS

1x6 @70 - 78kg

1x6 @80 - 89kg

1x3 @90 - 100kg

1x2 @95 - 105kg

E.  EMOM x 24

first 12 minutes 

odd: 5 Burpees + 3 Muscle Ups; UB set here 

even: :30 hard effort on AB/AD

next 12 minutes 

odd: Strict HSPU - 5 reps; height accordingly (went unbroken)

even: 15 / 12 Cal Row 

Saturday - July 19, 2014

A. OHS - 1RM

80kg (176lbs) PR

 

B. 10 min clock 

50 Pullups

150 Double Unders 

25 Hang Power Cleans (225/133)

TIME: 7:18

rest 10 minutes

50 Pistols

500m Row 

50 SqT Clean Thrusters (95/63)

TIME: 10:51

Thursday - July 17, 2014

A. Snatch EMOM  x 10 min x 2 reps @ 70-75% - not Tng 

46kg (101lbs) didn't miss any 

B. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required 
:30 AB sprint 
rest 6 min x 3

TOTAL REPS: 134 (if I remember correctly 😁). THIS is the perfect example to update your blog on the day of. 

Burpee box jumps were the hardest part

C. DB Rows 4 sets of 10

30-35lbs

Tuesday - July 15, 2014

A. Clean & Jerk - heavy single

76kg (167lb) PR! 
B. Clean & jerk - triples at 70% x 2 sets
56kg (123lbs)

C. 
10.8.6.4.2
Thrusters 135/93
Bar muscle ups 

- clock got messed up. Did fast singles on bar muscle ups

D. 20 AB/AD; intervals hard / easy

Friday - July 18, 2014

A. Snatch Pull - build to Heavy Double

70kg (154lbs)

B. Clean Pull - Heavy Single

93kg (203lbs)

C. 800m Run x 3; rest 1:30 min between; sustainable Pace here

 

Saturday - July 12, 2014 - Competitors Training

Warm Up: 300m row x 3, 2 rounds of Cindy

A. HPC + HSC + HSC ( below knee)

70kg (154lbs) 

Weakest part of this was the HPC

B. 

400m run

40 KB Cleans (35lbs)

20 KB SuitCase Box Over Carries (35lbs)

200m run with KBs (carries on shoulders)

40 KB S2OH (35lbs)

400m run

TIME: 20:14

Weakest part was S2OH

Monday - July 14, 2014 (back squat week 5/day 1)

A. Back Squat Cycle

1x8 @65 - 72kg
1x6 @75 - 84kg
1x4@85 - 95kg
1x4@90 - 100kg

B. Snatch - 3RM Hang (above knee) + 2x3 @90

3RM: 53kg (116.6lbs) - failed on third antch for 55kg (121lbs)

70%: 47kg (104lbs)

C. EMOM x 20
Odd: 20 Double Unders + 2-3 Burpee muscle ups 
Even: 12 cal AB.  

Off day. Forgetful. 

Friday - July 11, 2014

A. Muscle Snatch; climb to heavy single, after few triples and doubles ; not max here; focus on power snatch following

35kg (77lbs)

 

B. Power Snatch; climb to heavy single

53kg (116lbs)

C. @80%

5 rds of "Cindy"

 

Thursday - July 10, 2014 (back squat week 4/day 2)

A. Split Jerk - 3.2.1.3.2.1.3.2.1- Wave; climbing to max 

3 - 50kg

2 - 55kg

1 - 60 kg

3 - 552 - 63kg

1 - 65kg

3 - 60kg

2- 65kg

1 - 70kg

Could have started heavier. Didn't struggle.

B. 

12 Muscle Ups

150 Double Unders

20 SqT Cleans (225/143)

150 Double Unders

12 Muscle Ups

TIME: 16:31

 

C. BS Cycle week 4 day 2 

1x8 @65 - 72kg

1x8 @70 - 78kg

1x8 @75 - 84kg - didn't do- back

1x8 @80 - 89kg - didn't do - back

 

Tuesday - July 8, 2014

A. Track

100m x 15; walk back as your rest 

A. 5 rounds 

15 Wall Balls (20lb to 10’)
12 C2B
12 TnG Box Jumps (24/20)
12 T2B
9 burpee touch’s 
9 Strict Ring Dips
Rest 3 min between rounds

TIME: 33:00

Monday - July 7, 2014 (back squat week 4/day 1)

A. Snatch: EMOM x 10 @90%; score is (x) out of 10 made 

- Practiced technique at 60kg (132lbs)

B. Back SqT 
1x8 @65 - 72kg
1x8 @70 - 78kg
1x6 @80 - 89kg
1x6 @85 - 94kg

C. EMOM x 10
odd: Max Strict Press (use weight you get 3-5 reps) + max push press following (for :25-:30 of the minute - meaning til :30 on clock so can rest :30 or so before next min)
even: 10 burpees

78lbs - 5 strict first round, 3 for remainder. 5 push press each time 

rest 5 min

EMOM x 10
odd: 1-2 Strict Muscle ups  + 2-3 Muscle Ups

Four strict muscle ups!!! First time. (Failed strict last round)

even: 5-8 KB Thrusters

5 KB Thrusters each time at 35lbs (should do 44lbs next time)

Saturday - July 5, 2014 (teams of 2 guy/girl)

A. Power Clean + Push Press + Push Jerk

68kg (150lbs)

B. Partner WOD Girl/Guy - Chase and I

400m x2 each

right into 20 rounds of (10x each):

5 burpee box jump overs

10 c2b pull ups

14 one arm OH lunges

rest 2:00

2:00 each max calorie AD

rest 4:00

3k meter row, switching every 300m

Friday - July 4, 2014 Holleyman Hero WOD

30 rounds for time:

5 Wall Balls

3 HSPU

1 Power Clean at 155lbs

TIME: 26:10

Thursday - July 3, 2014 (back squat week 3/day 2)

Back Squat

1x10 @60% 67kg

1x10 @65% 72kg

1x8 @70% 78kg

1x8 @75% 84kg

Failed max attempt at 260lbs

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build

65kg (70 kept slipping off shoulders- sweaty as hell)

C. 4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

Muscle Ups (UB here until fail)

20 KB Swings (70)

200m Row

rest 4 min between

TIME: 24:43

Round 1: 5 MU

Round 2: 4 MU

Round 3: 3 MU

Round 4: 2 MU

All rounds UB HSPU except last