Wednesday - October 28, 2015

A. Split Jerk – wave 3.2.1.3.2.1.3.2.1 etc. essentially hitting heavy triple, double and single for the day 
Ended with 91kg/200lbs


B. Front SqT – 3RM + 2×3 @ 90% 
105kg/231lbs
95kg/208lbs


B. “Jackie”
1000m row 
50 thrusters (45)
30 Pullups






TIME: Dumb. That's what.

Tuesday - October 27, 2015

A. Snatch Cluster 1.1.1; rest :15 between cluster reps (10 count between reps)
63kg


B. Weighted Pull Ups
3×5; ascending in weight - 10, 15, 20 - should have gone more
5×3; ascending in weight - 23, 25.5, 28, 30.5, 33 - should have done more


C. MAP Training @ 80%
AMRAP 7
100m Shuttle Run 
10 Hang Power Cleans 95/63
30’ HS Walk
ROUNDS: 5

rest 3 min 


7 min clock 
:30 hard on bike 
:30 easy


rest 4 min



AMRAP 7
7 Burpee Touch’s 
7 Box Jumps (30/24) step down 
7 KB Swings - 70lbs
ROUNDS: 4 or 5?

Monday - October 26, 2015

A. 5RM Strict Press (from ground - no racks available) + 2x5 @ 90%
45kg/99lbs (3kg under PR)
Drop Sets: 40kg/88lbs


B. 5RM Back Squat + 2x5 @ 90%
113kg/249lbs
Drop Sets: 100kg/220lbs
- Legs felt weak. Assuming its from having four days off in a row.


C. 8 Min Ladder
2/2, 4/4, 6/6, 8/8 etc
Strict Dips (Muscle up into set of dips)
Squat Cleans at 95lbs
REPS: 4 dips in round of 12


D. 10 Min Cool Down Row at 2:20 pace
Meters: 2, 166
+
2 Rounds of:
20 Weighted Sit Ups
15 Band Scap Squeezes

Tuesday - October 20, 2015

A. Wodapalooza Qualifier
5 Mins for 5 successful Clean and Jerks - total weight
190, 185, 185, 185, 185


B. Wodapalooza Qualifer
6 Min Ascending - Muscle Ups and Squat Snatches at 95lbs
2/2
4/4
6/6
8/8
10/10
and so on
REPS: 48 - 2 better then last time!




Overall placement in the qualifier was 60th

Monday - October 19, 2015

A. Wodapalooza Clean and Jerks - 5 C&J in 5 mins = total weight
195, 200, 175, 175, 180
TOTAL = 925


B. 4 Rounds
9 Clean and Jerks 185/123
15 Bar Lateral Burpees
21 Cal Row
TIME: 18:16


C. Assistance Work 
HSPU, strict deficit –  5×5 
Kipping HSPU, deeper defciit 3 x 5 TnG




Body felt horrible. Lower back, bum, quads, traps. Moved through the workout at about 65%

Sunday - October 18, 2015

A. 1RM Snatch
- No misses up to 143lbs. Tried for PR at 153lbs - failed behind


B. 10 Min AMRAP
15 T2B
18 FR Lunges at 123lbs
21 Cal Row
ROUNDS: 3 or 4  - wasn't pushing. Just did to move and breath.


C. 6 Min AMRAP
10 Cal Bike
10 Box Jump Over/Step Downs
30 Double Unders
Rounds: 3 + 44 (6 Double Unders away from 4)


Rest


D. 2 Mile Relay with Mickey, JP and Tori. 400m splits each x 2
Overall time: 11:20
My splits: 1:16 and 1:24 (up the stairs, into the gym to tag next person)


E. 21-15-9 with JP (Tori and Mickey went together)
Syncho Deadlifts at 185lbs
Syncho Deficit HSPU (5 and 3 inch deficit)

Saturday - October 17, 2015

A. Wodapalooza Qualifier
5 Mins for 5 successful Clean and Jerks - total weight
200lbs - PR
185lbs
180lns
Failed last two


B. Wodapalooza Qualifer
6 Min Ascending - Muscle Ups and Squat Snatches at 95lbs
2/2
4/4
6/6
8/8
10/10
and so on
REPS: 46 (6 muscle ups into round 10)


C. Overhead Stability Work - Did sets of 3's up ti0176lbs. Felt good but shoulders were smoked from the qualifier

Thursday - October 15, 2015

Rowed at home


300m Intervals x 4; rest 1:00 between
SPLITS: 1:10, 1:09, 1:11, 1:10


Rowed 1k at 2:06

Wednesday - October 14, 2015

A. Front SqT – 3RM with 2 second pause each rep + 2×3 @ 90% with pause

93kg/205lbs

Drop sets: 83kg/183lbs


B. EMOM x 16 (progression build out)
6 Cal AB+ 6 = each minute
Couldn't keep the 6 calories for the last 4 minutes. Dropped to 5 calories.

C. EMOM x 20
Odd: 50’ Sled Push - additional 90lbs on sled
Even: Muscle Ups - right shoulder wasn't right, only did 3 across. Tried using more of a hollow body suggestion from Chase. Need to work on it more.


D. Assistance Work
3 x 20 GHDs
4 x 8 reps each arm - DB Rows - 40lbs
4 x 15 Scap Squeezes

Tuesday - October 13, 2015

A. Snatch – up to 3RM from the knee + 2×3@90%


60kg/132lbs from the hang TnG
Drop sets: 55kg/121lbs


B. Snatch Grip Deadlift – up to 5RM for the day + 1×5 @ 90%
90kg/198lbs
80kg/176lbs




C.
40 Double Unders
15 GHD Sit Ups
300m Row 
15 TnG Box Jumps (don’t extend at top, just down and up)
20 KB Swings (53/35)
15 Weighted Ab Mat Sit Ups - 25lbs
10 Power Snatches (95/63)
rest 5 min x 3 
*sustainable rounds is the goal here
TIMES: 4:11, 4:23, 4:15 - really fun workout with Nick and the 6:30 PM class. Cant guarantee I would have gone this fast without him though! Shannon 3, Nick -0

Monday - October 12, 2015

A. Strict Press – 5RM + 2×5 @ 90%
48kg/106lbs - PR

Drop sets: 43kg/95lbs
B. Push Jerk – 5RM + 2×5 @ 90%
75kg/165lbs

Drop sets: 66kg/148lbs


C. Back Squat – 5RM + 2×5 @ 90%
110kg/242lbs

Drop sets: 99kg/218lbs


D. ONE Bar, athlete changes weights 
5 Thrusters 205/123
7 PBar HSPU
9 Power Cleans
9 Thrusters 185/113
12 Strict HSPU
15 Power Cleans
9 Thrusters 165/108
15 HSPU
21 Power Cleans
TIME: Didn't look.


E. Assistance Work  and squat cleans up to 187lbs

Saturday - October 10, 2015

A. Wodapalooza Qualifier


30 Cal Row
30 Wall Balls
30 T2B
30 Deadlifts
30 Box Jump Overs
30 Deadlifts
30T2B
30 Wall Balls
30 Cal Row
TIME: 16:39




B. 1RM Back Squat w/5 sec pause
231lbs

Friday - October 9, 2015

Week 2, Workout 2 - Wodapalooza Qualifier


AMRAP 7
21-15-9
HSPU
C2B Pullups 
*note completion of 21-15-9 time


REPS: 132 (finished set of 21 C2B)

Thursday - October 8, 2015 - Active Recvoery

Completed at home


500m Row x 4
Rested 1:30 minute between rounds


Rowed 2,500m at 2:03 pace

Wednesday - October 7, 2015

A. Power Clean + Push Jerk + Split Jerk; build in 15 minutes 
80kg/176lbs
Failed 85kg/187 on split jerk


B. EMOM x 10 x 1 rep at 65-70% of A
65kg/143lbs


C.OHS @53X1 ; in 12 min hit some sets of 3-5, working overhead stability 
*goal here is up and down fluently, efficiently working the position
 65kg/143lbs


D. Front Squat – 3RM with 3 second pause each rep + 2×3@90% with pause 
90kg/198lbs
80kg drop sets


E. ON BIKE
10 min 
:30 hard / :30 easy



F. Assistance Work 
Tabata x 14
1st Hollow Rock 
2nd Superman Rock 
*rotate back and forth each interval
+
DB Single Arm Press 6-8 reps x 4 sets each side (25,25,25,30)
+
Belly on Wall HS holds :30 x 3 sets; rest accordingly
+
DB SA Row 8 reps x 4 sets here

Tuesday - October 6, 2015

A. Snatch – 3RM from blocks (knee height)
115lbs


B. Weighted Chin-Ups 4 × 6
10,15,20,25




C. MAP training per @ 80-85% – sustainable rounds 
AMRAP 8
100m Run (done in 50m increments shuttle run)
200m Row
30 Double Unders
ROUNDS: 3 +200m and 24 Double Unders


Rest 3 min 


AMRAP 8
1 Legless Rope Climb 15′
3 Deadlifts 315/223
5 Box Jumps 36/30
ROUNDS: 6

Monday - October 5, 2015

A. 3 Positional snatch for Wodapalooza + OHS
138lbs / 5 OHS (current 1RM is 150lbs)


B. Push Press – 5RM + 2×5 @ 90%
5 x 65kg
Drop sets: 58kg


C. Back Squat – 5RM + 2×5 @ 90%
- Didn't do. First time lower back hurt in a long time.


D. CP Batt Test 
AMRAP 20 
20 Squat Cleans @ 135/93
20 C2B
20 Cal Bike
ROUNDS:3+4. Worst day for C2B in a while.... disaster zone.

Saturday - Ocotber 3, 2015

A. 3 Position Snatch - need a redo


B. 12:00 AMRAP
12 Thrusters (start at 55lbs and increase 10lbs each round)
35 Double Unders
ROUNDS: 7 Even (reps 329)


C. Partnered with Tori
200m Run with rower
500m row/each
200m run with rower
1k row - switched every 250m
30 muscle ups
Time: Beat the boys

Friday - October 2, 2015

A. Power Snatch - off of 140lbs
2 x 2 @ 70% - 100lbs
1 x 4 @ 75% - 105lbs


B. Power Clean + Push Jerk – off of 187lbs
75% x (2+1) x 2 - 140lbs
80% x (1+1) x 3 - 150lbs


C. 80% MAP training
AMRAP 10 @ 80%
12 Cal AB - Um, well, broke the bike at the gym so I had to replace with running. Ran 400m
10 KB Swings @ 53/35#
5 Burpees Over Box, 24/20
10 T2B
ROUNDS: 2+ Run/8 KB swings?


-rest 4 minutes-
AMRAP 10 @ 80%
150m Row
20 UB Wall Balls
3 DB Manmakers, 45/35#
35 Double Unders
ROUNDS: 3 or 4 plus 4 WBs

Wednesday - September 30, 2015

A. Back Squat
80% x2x3 - 220lbs


B. Snatch
75% x 2 - 115lbs
80% x 2 - 120lbs
85% x1x3 - 130lbs
80% x 1 - 120lbs


C. Jerk
75% x 2 - 150lbs
80% x 2 - 160lbs
85%x1x3 - 170lbs


D Snatch Pull
100% x3x2 - 150lbs
105% x2x2  - 160lbs


E.
:30 sec. AB sprint @ max effort
rest 3 minutes x 4
Rounds: 14/12/12/11
+
:30- sec. row sprint @ max effort
rest 3 minutes x 4
Rowed at 1:34-1:37 for majority. Fell to 1:41 last round


F. 8 min EMOM
4-5 Muscle Ups
30ft Handstand Walk

Tuesday - September 29, 2015

A. Power Snatch - 1rm 63kg/140lbs

60% x 3 - 38kg

65% x 3 - 41kg

70% x 2 - 44kg

75% x 2 - 47kg

80% x 1 - 50kg

85% x 1 - 53kg

90% x 3 - 56kg

B. Clean & Jerk - 1rm 88kg/194lbs

60%x2 - 53kg

65%x2 - 57kg

70%x2 - 62kg

75%x2 - 66kg

80%x2 - 70kg

85%x2 - 75kg

C. Clean Pull - 94kg/207lbs

85%x2 - 80kg

90%x2 - 85kg

95%x2 - 90kg

C. EMOM x 10

Odd: 100m shuttle sandbag run 

Even: 40’ Heavy yoke walk

+

EMOM x 8

Minute 1: Weighted Ring Dips 3-5 ; ascending or across - 28lbs

Minute 2: 10-15 star jumps 

+

3K row @ 2:00-2:05 (men) 2:10-2:15 women;  pace

 

Saturday - September 26, 2015

A. Running Clock 
EMOM x 6 x 3 TnG Power Cleans + 1 Push Jerk  @ 65% of your PC+PJ 1RM
55kg/121lbs


EMOMx 6 x 2 TnG Power Cleans + 2 Push Jerks  @ 70%
60kg/132lbs


EMOM x 6 x 1 Power Clean + 3 Push Jerks  ascending; speed, foot work being main focus 
75kg/165lbs


B. AMRAP 10 
10 Box Jumps (30/24) * step down
10 C2B Pull-Ups
ROUNDS: Not sure... went in with the goal of unbroken C2B and did it. Very happy with that.


C. 3 Person Team: Maddie, Tori and I
75 Synchronized Back Squats with 60lbs sand bag (order front to back - Maddie, Tori, Me)
800m Buddy Carry w/400m Famers Carry (53lb KBs)
120 Calorie Row (increments of 20)
800m Buddy Carry w/400m Famers Carry (53lb KBs)
75 Synchronized Back Squats with 60lbs sand bag (order front to back - Maddie, Tori, Me)


Such a fun workout with them. Lots of laughs. Love this kind of stuff.

Friday - September 25, 2015

A. Power Snatch + Hang Squat Snatch + OHS; spend 15 min climbing here ; focus is SPEED and footwork
140lbs - 1 RM is 150... I'll take it!


B. OHS – 5RM  + 2×5@90%
*improve on last week 

175lbs - old 1RM

190lbs x 3 - New 1 RM and 3 RM!

C. AMRAP 8 – competition pace  
6 Squat Snatch (135/93)
9 T2B
12 Bar Facing Burpees
ROUNDS: 4+2


D. Assistance Work 
3 Rounds 
15 Double Seated Bent Over DB Rows
20 Banded Scap Squeezes
15 Banded Good Mornings
16 (8 each side) Banded Side Steps 
15 Weighted Sit Ups

Thursday - Setpember 24, 2015

A. Front Squat – heavy triple and double @ 31X1
(current 104kg/229lbs) - 1RM is currently 106kgs/234lbs
3 x 225 (previously did 229lbs)

1 x 235 (failed second) - 1lb PR!



B. Strict Press
5RM - (current 45kg/99lbs) - 100lbs 
3RM  - (current 48kg/106lbs) - 110lbs x 2
1RM - (current 52kg/115lbs) - 115lbs


C. 
800m Run
1K Row
10 Rope Climbs
50 Clean and Jerks 115/83 -
TIME: 18:32


D.
8 reps x4 each side - DB SA Rows
5 x 5 Strict T2B
Learned two accessory add-ons for hamstrings

Wednesday - Setpember 23, 2015

Ran a 5k for work. Supports Boys and Girls Club.

* witching today as active recovery for tomorrow.




Focused on no heel striking and less contact time on the ground. Ran with two others. Not winded and I THINK I was running correctly.

Tuesday - September 22, 2015

A. Hang Clean Pull 5×5 @100-115% of clean. Straps and off blocks mid thigh 94kg/207lbs
95kg/210lbs


B. 
:20 hard on Bike
:10 transition 
:30 hard on rower 
Rest 5 min x 5 
*Fourth and fifth round.... the legggggs


C. 3 Rounds
100m Sled Push (sled only)
50 UB Double Unders 
25 KB Swings (70/53)
Rest 1 min between rounds 
TIME: 9:38



D. Assistance Work 
4 x 1:00 Weighted Plank Hold

Monday - September 21, 2015

A. Squat Snatch – Triple; (strongest position) - Hang above knee
Failed 132 on third snatch four times 



B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus 
I think I did this wrong and started too light. Ended with 176lbs. Footwork and speed felt good.



C. Back Squat – 2.2.2 cluster; rest 10 counter between cluster sets (be about :15 between the 2.2 sections.
253lbs for 5.... failed the very last rep of cluster but happy with getting 235lbs for 5 of the 6 reps!



B. 21-15-9
Power Cleans 
Strict HSPU
Start at 135/93, then 155/108, then 185/123
TIME: 7:44

Friday - September 18, 2015

A. OHS – 5RM  + 2×5 @ 90%

170lbs (have gotten 176lbs before... meh)



B. Back Squat – heavy single in 15 minutes once warm. + 3×3 @ 80%
Current 1RM is 266lbs

270lbs - 4lb PR!

Failed 275



C. For Time
5 Thrusters @ 205/133
7 Muscle Ups
5 Thrusters @ 185/123
6 Muscle Ups
5 Thrusters @ 155/103
5 Muscle Ups
5 Thrusters @ 135/93
4 Muscle Ups
30 Thrusters @ 95/63
TIME: 8:57



D. 10 min on bike

Wednesday - September 16, 2015

A. Push Press
5 RM - 150lb x 5
3RM -  155lb x2 (failed 3rd)
1RM -  Tried 160lbs..... always happens. Can never go up after going for max reps. I'll work on these gems


B. Front Squat – 3RM with 5 second pause each rep

190lbs - Failed 200lbs on third rep

C. 3 Rounds 
100 UB double Unders
50 UB Wall Balls (20/14 to 10′) target
25 Box Jumps (30/24) step down
TIME: 20:48 - Only did 40 wall balls last round. Caught the last five to the face


D.  :14 second sprint on bike x 10; rest 1:20 between
Done


E. Weighted bodyweight chinups. shooting for 15 if you can; rest 1 min, repeat max set, rest :30 , max set, rest 1 min max set 
13/8/7/6

 

Sunday - September 13, 2015 - Granite Games Day 3

Workout #1 (10 minute time cap)
40m Row
30 Burpee Box Jump Overs
40 Sand Bag Over the SHoulder (70lbs)
30 Burpee Box Jump Overs
40m Row
REPS: 111 - 6th place
** No one finished. Finished all bags.


Workout #2 (8 minute time cap)
15 Muscle Ups
30 S2OH with Axel (105lbs)
60ft OH Walking Lunge
TIME: 7:34 - 8th place


Overall Placement - 8th place!

Saturday - September 12, 2015 - Granite Games Day 2

September 12th - DAY TWO


Workout #1 (4 min time cap)

7 Front Squats at 160lbs
5 Front Squats at 170lbs
3 Front Squats at 180lbs
1 Front Squat at 185lbs
TIME: 1:46 - 12th place



Workout #2 (Triathlon)
500m Ski Erg (Scored as separate workout)
TIME: 1:54 - 12th place
3.5m on Assault Bike
1500m Run
TIME: 17:54 -22nd place


Workout #3 (8 min time cap)
5 Rounds:
10 T2B
10 Snatches at 80lbs
TIME: 6:52 - 20th place



Overall after day two: 12th place

Friday - September 11, 2015 - Granite Games Day 1

September 11th - DAY ONE


Workout #1 (8 min time cap)

3 Rounds
100 Double Unders
10 OHS (105lbs)
TIME: 4:45 - First place!




Workout #2 (8 min time cap)
15-12-9
Deadlifts (195lbs)
Strict HSPU
TIME: 3:24 - Eleventh place


Overall after day one: 4th place

Tuesday - September 8, 2015

A. Power Snatch : EMOM – x 12 x 2 TnG reps @ 70% 
47kg/105lbs


B. Clean pull with 2 sec pause below knee + hang clean pull x 5 sets @ 100% of your clean
94kg/207lbs


C. 200m Row @ 90% , into :45 @ 2:20/2:30 x 10
- Started between 1:45-1:48. Dropped to 1:50s. Last set 1:45.



D. EMOM x 12
Minute 1 : 1-2 Legless Rope Climbs 
Minute 2:  Triple Bounding Set Up x 2 
Minute 3: 15 GHD Sit Ups

Monday - September 7, 2015

A. “Danny”
AMRAP 20
30 BJ (24/20) *step down
20 push Press 115/83
30 pull-ups
ROUNDS: 4 + 30


B1. Back Squat
1×6 @ 70% - 85kg
1x6 @ 80% - 97kg
1×3 @ 90% - 109kg
1×2 @ 95% - 115kg

Saturday - September 5, 2015

A. Power Clean – every :60 x 2 tng reps x 12 min starting at 70% ascending.                     * Ended at 77kg/170lbs


B. Strict Press – every :90 x 10 x 2-3 reps. Starting approx 65-70%
Ended at 48kg/106lbs


C. 650m Row x 4; rest 3:30 between
2:31, 2:30, 2:32, 2:37


D. 20 Min AMRAP -  Partner WOD with Tori
35 Strict Pull Ups
30 Burpee Med Ball Throw Over Box
400m Med Ball Run
40 Strict Ring Dips (muscle up into each set)
ROUNDS: 9 Reps shy from 4 full rounds

Friday - Setpember 4, 2015

A. Back Squat 
3 @ 80% - 97kg
3 @ 82% - 99kg
3 @ 84% - 101kg
3 @ 86% - 104kg
3 @ 88% - 106kg
resting 2 min between sets 


B. Front Squat Ladder - 4 Minute Time Cap - Granite Games Workout
7 @ 160lbs
5 @ 170lbs
3 @ 180lbs
1 @ 185lbs
TIME: 1:54





C. 5 Rounds
10 Box Jumps (40/32)
20 Alt Pistols
30’ HS walk
40 Double Unders
rest 3 min btwn rounds
TIME: 21:34 (1:37-1:42 per round)


D. Assistance Work
:20 L Sit Holds (target) (you choose implement or how to hold today) x 3 sets
3 x 15 weighted GHD Situps

Wednesday - September 2, 2015

A. Clean + FS + Jerk 1RM (5 x 2 drop sets; working speed / timing)
180lbs

135lbs for drop sets



B. Strict Press
5RM - 95lbs
3RM - 100lbs
1RM - 115lbs (1lb PR)



C.  Clean Pulls 5 x 3 @ 90% ; rest 2 min between 
185lbs


C. Assistance Work
10 V-Ups
10 Second Hollow Hold
10 Butt Ups 
10 Second Hollow Hold 
10 Toe Touches
10 Second Hollow Hold
10 cCunches
10 Second Hollow Hold
10 Hollow Body Rocks
10 Second Hollow Hold
10 Swimmers Each Leg
10 Second Hollow Hold

Tuesday - September 1, 2015

A. Snatch + OHS
63kg/138lbs


B. Heavy Clean and Jerk
75kg/165lbs - no drive, sore lower back, not having it


C. 4 Rounds
10 T2B
10 Hang Snatches at 78lbs
TIME: 5:15


D. 15-12-9
Calorie Row
HSPU
TIME: 4:08


E. 2 Rounds - not for time
5 Burpee Muscle Ups
1.5 Legless Rope Climb


F. 4 x :40 plank holds on dumbbells

Monday - August 31, 2015

A. Snatch to  heavy single for the day ; allowed 2 misses above 65% ONLY in 15 min
63kg - slow off ground. Struggle is real.

B. Clean & Jerk – 3×2; not TnG at or above 80%

C. Back Squat
1×8 @ 65% - 79kg
1×6 @ 75% - 91kg
1×4 @ 85% - 103kg
1×4 @ 90% - 109kg

D. Front Squat
1×5 @ 70% - 74kg
1×4 @ 80% - 85kg
1×3 @ 85% - 90kg
1×3 @ 90% - 95kg


E. AFAP
100 Double Unders 
50 wall Balls (30/20)
25 Clean and Jerks (155/108)
TIME: 7:22

Friday - August 28, 2015

A. Snatch; climb to heavy single, 2 missed lifts allowed only before ending session 



B. Squat Cycle Week 4 Day 2
Back SqT
1×8 @ 65% - 79kg
1×8 @ 70% - 85kg
1×8 @ 75% - 91kg
1×8 @ 80% - 97kg


C. Front Squat
1×5 @ 60% - 64kg
1×5 @ 65% - 69kg
2×5 @ 70% - 74kg


D. EMOM x 12
Odd: 15 Cal Row 
Even: 8 Box Jumps (30/24) step down 


E. Assistance Work 
4 Rounds
8 Single Leg Suit Case Squats (each leg) heavy
15 Band Scap Rear Scap Squeezes 
12 Weighted GHD Situps
30’ Russian Lunge Twist

Wednesday - August 26, 2015

A. Back Squat 5×2 @ 80%; Rest 2 min 
97kg/213lbs



B. Strict Press 8×3 @ 60-65% of 1RM. Every :90 or so. Think speed 
Currebt 1RM = 52kg/114lbs

65% - 34kg/75lbs


C. Bike 40 min 
20 min of :30 on hard :30 on easy 
10 min constant at 70-80% ish 
10 min @ 50% recovery 


D. Assistance work 
40 Muscle Snatch from low shin- bar only – should be slow
3×20 Band Scap Squeezes 

Tuesday - Augsut 25, 2015

A. EMOM x 20
Power Clean + Push Jerk ; x 2 reps – not TnG 
Start at approx 70% of your 1RM PC + PJ and build 
55kg/121lbs
Ended at 75kg/165lbs


B. Clean Pull 5×1 @ 100% of your Clean ; rest 2 min 
93kg/205lbs


C. 3 Rounds
500m Row 
40 Double Unders 
30′ FR Walking Lunge 185/123
20 Pullups 
10 Hang Power Clean *same bb 
5 Muscle Ups 
1 Legless Rope Climb 15′
TIME: 33:42
Rest 5 min between rounds





 

Monday - August 24, 2015

A. Snatch
1×3 @ 60% = 41kg/90lbs
1×3 @ 65% = 45kg/100lbs
1×3 @ 70% = 47kg/105lbs



B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch
75% of 1RM (68kg/150lbs) = 51kg/112lbs

Worked up to 60kg/132lbs - felt good so I climbed a little

C. Back Squat
1×8 @ 65% - 79kg
1×8 @ 70% - 85kg
1×6 @ 80% - 97kg
1×6 @ 85% - 103kg


D. Front Squat
1×5 @ 70% - 74kg
1×5 @ 75% - 79kg
1×5 @ 80% - 85kg
1×5 @ 85% - 90kg


E. EMOM x 10 
8 KB Swings (heavy) + 8 Burpee Touch’s - 70# KB
* Finished outside of the 11 minute mark... was slow on what I thought was the last round and walked away at 9 mins thinking I was done.. got my a** back real quick to finish.


F. Ran 800m cool down with Lynn

G. Assistance Work 
2 x (each arm) KB rotational stretch x 10 reps each direction
2 x 1 min Armbar stretch’s with KB
3 x 1 min Standing Hamstring Stretch (standing up on box, holding KB and relax fwd letting

Saturday - August 22, 2015

A. Snatch 3 Position Pull, Starting at floor 5×1 @100% of your Snatch
68kg/150lbs


B. Snatch Grip Deficit Deadlift 5×1 HEAVY ,  but maintaining positions of your snatch (back angle, bar height etc)
55/65/75/85/85


C. 
500m Row 
30 Strict Pull Ups
500m Row 
50 Strict Ring Dips (muscle up to start each set)
500m Row 
30 Strict Pull Ups 
500m Row
TIME: 23:06


D. Partner WOD with Lynn
100 Wall Balls
100m Shuttle Run with 10 Slamballs at start and finish x 2/each
100 WB Sit Ups
90 Foot HS Walk Total
100 Wall Balls
TIME: 17:42?

Friday - August 21, 2015

A. Clean + FS + Split Jerk; 5×2 @ 80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)
80% - 70kg/154lbs - worked up to 176lbs

B. Squat ; follow tempo on BS @ a tempo of 4x1x1
1×10 @ 60% - 73kg
1×10 @ 65% - 78kg
2×8 @ 70% - 84kg

C. Front Squat @ tempo of 3x2x1
2×5 @ 60% - 64kg
2×5 @ 65% - 69kg
1×5 @ 70% - 74kg
1×5 @ 73% - 77kg

These tempos were hard. Couldn't hold temp for last set of front squats.

D. 50 Strict Deficit HSPU; you choose height – be smart
TIME: 8:56
E. AMRAP 5 
Burpee Box Jump Overs (24/20)
TOTAL: 54 - paced too much

Wednesday - August 19, 2015

A. EMOM x 15 – start at 60-65% of your 1RM Snatch here; ascend if its there based on your technique and efficiency – but the goal and intent is speed work and positioning improvements throughout. Stay same weight through 3 min sections
43kg/99lbs - 60%

43/45/47/48/50


Minute 1: 3 TnG Power Snatch’s 
Minute 2: 1 Power Snatch + 3 OHS Tempo
Minute 3: 3 Hang SqT Snatch’s 



B. Back Rack Single Leg Squats 6-8 reps x 4 sets each leg

20/25/30/35



C. 900m row x 4; rest 1:30 between ; looking to drop splits from last weeks 1000’s 
rest 10-15 min following last row
3:33, 3:37, 3:43, 3:51


E. EMOM 10
50’ Yoke Walk (you choose weight)
50’ HS Walk



F. Assistance Back  Work
4×12 Reverse Fly
4×12 Rear Delt Row 

Tuesday - August 18, 2015

A. Hang Power clean – 4×3 at 80% of your 1RM Power clean – at knee or slightly above from blocks
66kg/146lbs


B. RDL (clean grip) – build to heavy 5 rep in 5 working sets
55/65/75/85/90


C. 30 muscle ups for time
**In least amount of sets as possible, as fast as possible
TIME: 4:12



C. 3 Rounds AFAP
4 Rope Climbs 
100 Double Unders - unbroken on the first and third set
TIME:8:13


D. Assistance work 
Reverse hyper 2×20 @ 25% of back squat - 30kg/66lbs
KB single arm bent over row with twist out at top – 8’reps x 3 sets each side 
Weighted sit-ups 2×20 - 25lbs

Monday - August 17, 2015

A. Snatch Balance + 3 OHS; build to max  in 15-18 min

68kg/150lbs Stayed true to the 18 mins. No fails. Feel like I could go up. 


B. 8 min to hit TnG Heavy Triple TnG Strict Press
Current 3RM = 48kg

45kg x 3

49kg x 1 
C. Push Press – 4RM + 2×4 @ 90%
Current 6RM - 64kg
68kg/150lbs x 4


D. SqT Program Week 3 Day 1 
Back SqT 
1×8 @ 65% - 79kg/174lbs
1×8 @ 70% - 85kg/187lbs
1×6 @ 80% - 97kg/213lbs
1×6 @ 85% - 103kg/226lbs


E. Front SqT
1×5 @ 60% - 64kg/140lbs
1×5 @ 70% - 74kg/163lbs
1×5 @ 75% - 79kg/174lbs
1×5 @ 80% - 85kg/187lbs


F. EMOM x 20 
Odd: 12 Cal Bike 
Even: 4 TnG Power Clean + Push Jerks ; starting at 60%; ascending intelligently to where this is TnG Reps and efficient movement.
Started at 105lbs. Ended at 115lbs.

Saturday - August 15, 2015

A. EMOM x 7 x 3 TnG Power Cleans @75%
63kg/168lbs - felt good


B. AMRAP 25
1 Strict Muscle Up + 2 Muscle Ups Replaced with 3 Kipping MUs+ 3 Ring Dips
3 Strict Deficit HSPU (45lb plates) - These were no bueno today. Long breaks needed.
5 Box Jumps (40/32) - felt great
7 GHD Sit-Ups  - felt great
Rounds: 9 + 7


C. Weighted Ring Rows 5×5; ascending
10lbs, 15lbs, 20lbs, 25lbs, 30lbs


D. Ski Erg – 1k TT 
4:18

Friday - Augsut 14, 2015

One Session

A. :12 sprint on bike x 8; rest 1 min between
- Did as part of warm up

B. Snatch 10 x 1+1; Snatch High Pull + Full Snatch + OHS ; every :90…first working set begins at 70%
70% of 68kg/150lbs = 47kg/103lbs

Ended with 60kg

C. Back Squat
1×10 @ 65% - 78kg/172lbs
1×8 @ 70% - 85kg/187lbs
2×8 @ 75% - 90kg/198lbs

D. Front Squat
1×5 @ 60% - 63kg/138lbs
1×5 @ 65% - 69kg/152lbs
2×5 @ 70% - 74kg/163lbs


E. EMOM x 21
Minute 1:  12 Burpee Touch’s
Minute 2:  35’ Double KB Walking Lunge  (44s)
Minute 3:  12 Cal Row 

Tuesday - August 11, 2015

A. Power Clean – 12 min to heavy single for the day
Current 1RM = 83kg/183lbs

83kg/183lbs - tied PR

B. Clean pull 10×1 @ 100% of clean. Every :90
93kg/205lbs

C. 50 C2B AFAP in as few sets as possible ; as fast as possible
TIME: 1:55

Rest 5 min

D. Running clock – sustainability is focus today
3 Rounds @ 80% output / smooth, sustainable pace
20 Cal Row
15 Burpees Over Rower
12 Weighted GHD Sit-Ups 25/15
TIME: 9:32

Rest 5 min

1 Round
50 KB Swings (53/35)
40 Slam Balls Over Box (20″) 50/30
90′ HS Walk
100 Double Unders
TIME: 8:24

Monday - August 10, 2015

One Session


A. Power Snatch + Hang Power Snatch + 2 OHS; build to max (in 15 mins)

58kg/127lbs


B. 3RM Strict Press (in 8 mins); lots of volume and speed is the focus, not grinding through
Current 1RM = 52kg/114lbs

3RM = 48kg/105lbs


C. 6RM Push Press; building on last week, but control your time here
Current 8RM = 63kg/168lbs

6RM = 64kg/172lbs (cleaned from floor, no racks available)


D. SqT Cycle Week 2 Day 1 
Back Squat
1×10 @ 62% - 75kg/165lbs
1×8 @ 67% - 81kg/178lbs
1×6 @ 72% - 87kg/191lbs
1×6 @ 77% - 93kg/204lbs
1×6 @ 82% - 99kg/217lbs


E. Front Squat
2×5 @ 65% - 68kg/149lbs
1×5 @ 70% - 74kg/162lbs
1×5 @ 75% - 79kg/173lbs




E.  AMRAP 10  – sustained pace
10 cal bike
1 x through UB complex 4 TgG Power Cleans + 3 Front SqTs + 2 S2OH @ 108

Followed up with 3 x 25 GHDs