Wednesday - April 29, 2015

AM Session

A. Power Clean + Below Knee Hang Power Clean + Above Knee Power Clean; build to max in 16 minutes 

70kg/154lbs

B. Snatch Pull 4×3 100%; rest 2:30 between (not TnG)

65kg/143lbs

C. EMOM x 20 

Odd: 5 C2B + 5 T2B (staying on bar)

Even: 4 HIGH Box Jumps

PM Session

A. 10-20-30-40-50-40-30-20-10 of UB Double Unders
3:40 minutes

rest few min 

10 min of triple under practice
1 Triple under and 1,000 whip marks

B. 45 Min Total on Bike

20 Minutes: 

:30 on hard

:30 on easy 

then, straight into

10 Minutes– constant at hard effort aerobic pace 

then, 

15 Minutes at 50-60% recovery (throw mask on if you have)
Done - Really not my idea of fun but it's completed. Comic relief from Juan, Nick and Nito the whole time.

Tuesday - April 28, 2015

A. Squat Snatch; cluster 1.1.1 building; rest :15 between reps on the cluster. 

60kg/138lbs - no misses

63kg x1 - failed second snatch. didn't move forward for time purposes

B. Back SqT – 3RM for the day + 1×3 @ 90% 

115kg/253lbs week prior

Tried 116kg - failed third - Whyyy am I stuck at 115kg???

C. 4 Min EMOM of each:

P-Bar x3

Strict x5

Kipling x8

D.  Running clock 

AMRAP 5

10 Front Squats(115/83)

10 Bar Lateral Burpees

ROUNDS: 4+13

Rest 5 min 

AMRAP 5 w/ 10lb vest

100m Shuttle Run (50m out 50m back)

1 Legless Rope Climb (14’)

ROUNDS: 3 + 109m + halfway up rope

E. Assistance Work 

Weighted Sit-Ups 4 x 20 - 25LBS
20 Scap Band Squeezes
30' Waiters Carry x3 each arm

Sunday - April 26, 2015

AM Session

A. AFAP

100m run x 5; run down, walk back (this is your rest)

B. Partner Workout with Sarita

200m Burpee Broad Jump

100ft Front Rack Walking Lunge (63)

400m Run

50m HS Walk (did all 50m)

400m Run Backwards

200m w/barbell overhead - we accidentally did 300m

PM Session

A. SqT Clean + Hang Power Clean + Push Press + Push Jerk; build to max in 15 minutes 

70kg/154lbs

73kg - failed on push press

B. Teams of 2 same gender  – Partner with Rachel

1k row each - split it into 500m intervals

100 GHD Sit-Ups - split into 25rep intervals

50 S2OH(155/108)

20 Muscle Ups - Completed 17 out of 20

TIME: 17:07

C. 15 minute recovery row with Maddie

Saturday - April 25, 2015

AM Session

A. 3 Rounds

10 Alt KB Snatch’s (70/53)

200m Run

TIME: 5:04

B. 4 Rounds

:90 second sprint on bike 

:45 Max Wall Balls (20/14)

21/11

20/14

1/15

18/16

 

PM Session

A.  4 min clock 

750m Row

Max C2B Pull Ups

C2B: 18 reps

Rowed 1:54-1:58

rest 8 min (I think we only rested 4 minutes)

 

4 min clock 

750m Row

Max T2B

T2B reps:  22 

Rowed 1:54-1:58

B. 10 min on bike 

:20 @80%

:40 @legs only recovery pace 

CALORIES: 74 Calories

C. DB SA Row 3x8 sets each side - 45 lbs

Friday - April 24, 2015

A. Snatch – heavy triple, heavy double , heavy single. . . think Wave format here ; building with volume and listening to the body

65kg/143bs - no misses 

68kg- missed. Locked out and chest fell

B. Split Jerk – same scheme as above, volume based and weights per reps dependent on the athlete and their focus

90kg/198lbs - PR by 6lbs!
93kg/204lbs - missed. Locked out and chest fell

C. 
5 Min AMRAP (Lynn's Masters)
5 Muscle Ups
10 Power Cleans
ROUNDS: Finished 4?


D. 21-15-9
Strict HSPU
Deadlifts (155lbs) - unbroken
TIME: 3:10

D.
DB Rows 4x8 each arm - 45lbs
Weighted Sit ups - 3 x20 - 25lbs

Wednesday - April 22, 2015

One PM Session

A. 10  minutes – barbell only. ONLY Barbell, do not put anything on it
Worked on snatch pulls, getting under the bar and on split jerk foot positioning. Juan helped.

B. Accrue 100’ HS walk; if this is VERY easy for you. .. make a course, challenge yourself
Walked around on my hands, onto plates, off of plates and over barbells

C. Complex :  5 Hang Power Cleans + 5 Front Squats ; build to max here in 16 minutes

75kg/165lbs

D. Row 1k x 4 – rest 1/1 – note splits – hard aerobic efforts here

3:52/4:00/4:04/4:07 - back blew up but finished

E. DB SA Row 8 reps x 4 sets 

Used 45lbs

F. DB Hammer Curls 10 reps x 3 sets each arm 
Used 20lbs

G. Tried the dry needling in my upper back after Chase got his shoulder done.

Tuesday - April 21, 2015

One PM Session - Good to have my Juanardo back training again!


From AM Session

A. Snatch complex – Hang Power + TnG Power ; build to max in 10 min

60kg/132lbs

B. Snatch Balance – Heavy single in 10 min

75kg/165lbs

Rest 5 min

C. Snatch – every :60. Climbing by 10# each minute until failed efforts – starting 105lbs 

55kg/121lbs - not great today
Hit 60kg/132lbs outside of the minute

From PM Session

A. Back SqT – 4RM + 2×4 @ 90%
(5RM as of 4/7/15 110kg/242lbs)

253lbs x 3 (held the 4th at my sticking point for ohhhh 5 seconds or so)

123kg/270lbs x 1 - PR

B.

AMRAP 10 

4 Muscle Ups  

7 Thrusters (135/93)

9 Box Jump Overs (30/24)

ROUNDS: 5+11

Rest 5 

C. 10 min 

:30 on hard 

:30 on easy on bike 

CALORIES: 89 Calories

D. Assistance work 

3×10 Plate Triceps Extension Overheads 

+ 

Tabata Hollow Rocks x 10 rounds (able to hold for :15 in last 3 rounds)

 

E. 10 min recovery row 

METERS: 2,049

Sunday - April 19, 2015

1st Session

A. Guy / Girl Partner - Partners with JP for the first time. Worked really well together. Communication was great!

100 Double Unders each - unbroken

100 Kipping HSPU

50 Front Rack Walking Lunges 160/100 on Axle 

50 S2OH (same axle)

50 Front Rack Walking Lunges 160/100 on Axle 

100 Double Unders each - unbroken

**2 axle bars set up
TIME: 14:56

2nd Session

A. Back SqT – 85% of recent 1RM for 1x AMRAP

102kg/226lbs (85% of 121kg/266lbs)

REPS: 14

B. Bottom Up front SqT – heavy double for the day in 12-15 min

85kg/187lbs - first time doing these

C. 45 min row – max meters - Not horrible. Not great. Need to use more legs, less back.

METERS: 9,947

Great weekend training. Love this stuff.

Saturday - April 18, 2015

1st Session

A. Thruster – build to 5RM + 1×5 @ 90%

65kg/143lbs x 5

70kg/154lbs x 2

B. Front SqT – 3RM @ 30X0

85kg/187lbs

C.

1000m row

100 thrusters (45lb bar)

1000m run

TIME: 14:04

2nd Session

A. Teams of 2 - Partners with Maddie. Worked well together. Communication and transitions were great!

100 Wall Balls

100 C2B

100 Alt Pistols

50 KB Snatch’s  Alt Arms (70/53)

50 Burpee Box Jump Overs

50 Thrusters (135/93)

TIME: 15:56

B. 3RM Clean Grip DL

95kg/209lbs

B1. Seated Box Jump x2 (box with 45lb plate)

C. 15 minute recovery Assault Bike in the sunshinnnnne with Maddie, JP, Justin and Stephen

Friday - April 17, 2015

A. Hang Snatch + 2 overhead squats + TnG SqT Snatch; build to max for the day

65kg/143lbs - 3lb PR!

B. SqT Clean Ladder ; for speed

1st: 123-133-138-143-148

*20 double unders before each clean

TIME: 2:08

rest 5 min

2nd: 143-148-153-158-163

*5 bar lateral burpees before each lift

TIME: Didn't look.

rest 5 min

3rd: 158-163-168-173-178

*20 double unders before each clean

TIME:Didn't look.

rest 5

4th: 173-183-193-203-213

*5 bar lateral burpees before each clean

TIME: Got 183lbs.
*Favored knee on these

C. 5 Rounds

7 Hang Cleans (185/123) 

5 S2OH

30’ HS Walk

100m Sled Push (50m down, 50m back) - 50lbs + sled

TIME: 15:32

Wednesday - April 15, 2015

Combined into one session at night


Not a great day for strength BUT can't win them all. Alone on AMRAPs but went well.

A. Power Clean + Push Jerk + Split Jerk: 4 x 1 @ 70%

60kg/133lbs (70% of 190lbs) - felt good

B. Front SqT – build to tough single in 12-15 min

99kg/198lbs (40lbs from 1RM)

C. Clean & Jerk; climb to max for the day

80kg/176lbs (20lbs from 1RM)

D. Map Training @70-80% today; smooth consistent movement throughout

AMRAP 10

7 C2B - butterfly unbroken

9 OHS (95/65)

11 Cal Bike

ROUNDS: 5+1

rest 4 min

AMRAP 10

4 Muscle Ups

8 KB Swing (70/53)

16 Alt Pistols Each Leg

ROUNDS: 5 or 6 +24

E. 12 min Row

:30 on hard

:30 on easy

Tuesday - April 14, 2015

Combined into one session

AM Session

A. EMOM x 10

TnG Power Snatch’s x 2 reps; ascending in weight. Start at 60%
38kg/84lbs is 60% of 63kg/140lbs

38kg, 40kg, 40kg, 43kg, 45kg, 48kg, 48kg,50kg, 53kg, 55kg/121lbs
- Felt good. Focused on speed and staying over the bar

Directly into 

B. EMOM x 10 

1 Sqt Clean Thruster, + 1 Hang Sqt Clean Thruster ; climbing in weight

55kg,58kg, 58kg, 60kg, 63kg, 65kg, 67kg, 70kg/154lbs
73kg attempt/fail

 

C. Snatch + Hang Snatch; build to max in 18 minutes
Recent 1 RM hang Snatch is 65kg/143lbs

60kg/132lbs

65kg - almost! 
- Felt better today. Focused on speed and getting under the bar. Need to be more patient on hang snatch

D. 21-15-9 

Strict HSPU

400m Row

Kipping HSPU

400m Run

**1st round is 21 strict, 400m row, 21 kipping, 400m run…etc

TIME: 16:23

E. 3 Rounds

5 Bench press @ 65% (42kg/91lbs is 65% of 64kg/141lbs)

5 Bodyweight Bent Over Rows 60kg - 5lbs under body weight

5 High Box Jumps (90% efforts, but don’t overdue it here)

F. Assistance Work
4 Rounds

20 Band Scap Squeezes 

:20-:30 Ring Support Hold 

10 Back Extensions with :10 hold on last rep (bar on back, snatch grip)

1 min Plank Hold x 3

 

Sunday - April 12, 2015

AM Session

A. OHS – 3RM from the floor

75kg/165lbs - power cleaned all from floor

77kg/170lbs x 2

B. 7 min of Burpee Muscle Ups - Partners with Kel

*athletes rotate after 3 reps

Rounds: 14 +1 (felt good. used kip on last one)

C. 5 min max calories on bike

Calories: 47

PM Session

A. Teams of 2 – Same gender- Partners with Kel

3 Rounds (25:00 min cap)

5 Legless Rope Climbs 

100m Shuttle Run (both athletes have to run)

5 Legless Rope Climbs

100m Shuttle (both athletes have to run)

15 Hang SqT Cleans (225/133)

100 double Unders 

Rounds: 93 Double Unders short of completing. Worked well as partners.

 

rest

 

B. Recovery Work

-5k Recovery Row with Maddie in THE SUNSHINNNE - Rowed around 2:20-2:25. Took about 23 mins or so. Love that Maddie is always up for a row with me!

Really fun weekend. Love these peeps!

Saturday - April 11, 2015

AM Session

A. Complex: 3 TnG Power Cleans + 2 Shoulder to Overhead; build to max in 20 min

75kg/165lbs - didn't have much pull - assuming from snatching night before

B. Split Jerk (front) – Climb to 1RM – from rack

85kg/187lbs

C. 3 pullups + 2 C2B + 1 Bar Muscle Up

Every 3 min perform. But every additional set add 1 rep to each. So 4/3/2, then 5/4/3. 6/5/4 etc. Have fun and push training partners.  Scale accordingly per athletes etc.

3, 2, 1 - complete

4, 3, 2 - complete

5, 4, 3-  complete

6, 5, 4 - complete

7, 6, 5 - complete

8, 7, 6 - got two bar muscle ups

D. 

1 min sprint on bike 

5 min @ 50-60% with mask on 

1 min off bike with mask 

x 3

Calories: 122

PM Session

A. Guy / Girl Partner - Andie was my partner

50 Cal Row (each), * 1 goes then the next. you choose who goes first 

50 Box Jumps Overs 

50 Synchronized Deadlifts (185/123) *pause at top together 

100 Wall Balls (20/14)

400m Run (1x 80lb sandbag + 70lb KB) - took 80lb sand bag

100 Wall Balls

50 Synchronized DL

50 Box Jump Overs

50 Cal Row Each 

TIME: 31:17

Deadlifts and wall balls felt good. Overall, really fun!

B. 

Max L sit hold - :between :25-:30 seconds each time

1 Min Weighted Plank Hold - 35lbs. More like :45 each time.

rest 2-3 min and repeat x 4

Friday - April 10, 2015

A. Hang SqT Snatch; climb to 1RM 

65kg/143lbs - happy with this!

54kg/154lbs - almost got. Caught and chest fell forward... next time :)

B. 21-15-9-6-3

Strict HSPU

Front SqT  (195/123) - went unbroken

Bar Facing Burpees

TIME: 13:59

C. 10 Minute Recovery Row

- Rowed between 2:04 - 2:10

Wednesday - April 8, 2015

Combined into One Session

A. 2k Row @ 70-80% - used as part of warm up

Time: 8:49 (rowed bit higher then 2:10)

B. 10 min dynamic work –  used as part of warm up

- High knees, high kicks, back extensions

C. 10 Legless Rope Climbs AFAP

Time: 6:16 (as of January 6th it was 9:21)

 

D. High Block Power Clean Cluster 1.1.1 x 5; starting at @ 77%.  Rest :15 between reps on the cluster
70kg/154lbs
Attempted 73kg/160lbs - next time!

E. Plank Holds 4×1 min ascending in weight
20kg

F. MAP Training @70-80%

AMRAP 14

7 C2B - unbroken

9 Kipping HSPU - unbroken

60ft Front Rack Walking Lunge @ 133lbs (subbed for 100m sled push and 200m run. Sleeting out)
Rounds: 4+ 16

Rest 5 min

AMRAP 10 

250m Row 

10 Burpee Over Rower 

15 Wall Balls 

Rounds: 3+260

Tuesday - April 7, 2015

One Session Combined

A. 3 Positional SqT Snatch: Hip + Below Knee + TnG from floor; build to max

55kg/121lbs

B. Split Jerk;  4 x 3 @ 80% *focus on speed and efficiency

72kg/158lbs (80% of 90kg/198lbs)

C. Back SqT – 5RM + 1×5 @ 90%
110kg/242lbs (5RM on March 24, 2015 = 105kg/231lbs) - 5kg PR!
1x5 @ 90% = 99kg/217lbs

D. 

40 KB Squat Cleans 35/26

20 Box Jumps (30/24)

30 KB Squat Cleans 50/35

20 Box Jumps

20 KB SqT Cleans 70/53 - singles. Holy back.

20 Box Jumps

Time: 18:59

rest 10 min

AMRAP 5 

3 Burpee Muscle Ups

5 FWD Bounding Jumps  *set up pvc on boxes for fwd bounding here (5 in a row) (28/22)

Rounds: 4+1 Muscle Up

rest 5 min

10 min to hit 3RM Snatch Grip Strict Press (behind neck)

35kg/77lbs

E. 3 Rounds

20 Weighted Sit Ups - 30 lbs

20 Band Scap Squeezes

Didn't Fit In - Will be complete don Thursday as active recovery (April 9)

A. Bike

:10 hard

:50 easy 

:20 hard

:40 easy 

:30 hard

:30 easy 

:40 hard

:20 easy 

:50 hard

:10 easy  

rest 5 min 

:50 hard

:10 easy 

:40 hard

:20 easy 

:30 hard

:30 easy 

:20 hard

:40 easy 

:10 hard

:50 easy

B. TGU – 20 reps alternating arms - 26lb KB

Sunday - April 5, 2015 Easter

1st Session

Easter Egg Hunt - Each egg had a workout that matched up with another egg. two workouts per person against someone else

Egg 1

2 Min Max Ski-Erg

Meters: 480 (With Justin: 569)

Egg 2

250m Row

15 KB Swings

25 Burpees

15KB Swings

250m Row

Time: 4:23 (With Kel: 4:32)

rest 1 hour

2nd Session 

A. 3 Rounds

2 Clean & Jerks @ 163lbs

30 Pistols 

4 Rope Climbs 15′

50 Double Unders 

60′ HS Walk (30 down and back each time - unbroken until last round)

7 Bar Muscle Ups (5/2, 4/3, 3/2/2)

Time: 21:24

Saturday - April 4, 2015

1st Session

A. Max weight in complex in 12 min (One round of DT)

12 Deadlifts 

9 Hang Power clean 

6 Soulder to Overhead

Weight: 60kg/132lbs

rest 6 min

B.

200 Double Unders - got to 132 unbroken

75 KB Swings (70/53)

50 Cal Row 

50 HSPU (kip allowed) - Hardest part. Assuming due to redoing 15.4 yesterday.

75 KB Goblet Hold Squats 

25 Cal Bike - woof

TIME: 20:53

rest 1-2 hours

2nd Session

A. AFAP *UB is target goal 

45 pullups

45 thrusters (95/63)

- Came off pull ups at 24. First time butterflying max set... Need to work more volume on these. Went to failure on thrusters to 32.

rest few minutes

B. Front SqT – heavy triple for the day in 12 minutes 

100kg/220lbs

C. DB SA Rows 8 reps, slow movement; very strict x 4 sets each side 

44lb KB

D. Plank Holds / hollow rocks

Round 1: Hollow Rocks

Round 2: Hollow Rock Hold

Round 3: Plank Hold

Round 4: V Ups

Friday - April 3, 2015 Open Workout 15.4 ReTest (video)

A. Open Workout 15.4 Round Four - Video was requested. Need to redo

Attempt #4:

8-Minute AMRAP

3 handstand push-ups
3 cleans (185/123)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans - got 6 of these


REPS: 117 (1 no reps) | Tie Breaker: 5:30 something
Video was accepted on Easter!




B. SqT Clean Thruster Ladder – every :90 perform 1 rep…thruster Jerk NOT allowed 

*buy in to each ladder is 5 bar facing burpees 

*starting weights 225/133 *jumps by 10#/5#

Weight: 154lbs - would like to do this fresh

C. 7 Min AMRAP

10 Wall Balls (30/20)

10 Box Jump Overs (30/24)

5 Muscle Ups 

Rounds: 3 + 11. Shoulders no bueno after 15.4

D. 10 Min Row

:30 Hard

:30 Easy

Completed with Nick and Stephen

Thursday - April 2, 2015

A. Reverse Hyper 3 x 25 @ 25% of your Back SqT
30kg/66lbs ( 25% of 121kg/266lbs)

B. AMRAP 10 

4 Burpee Touch’s 

5 C2B Pull Ups


C. 4 Rounds
6 DB Rows each arm - 40lbs
20 Weighted Sit Ups - 25lbs

 

Wednesday - April 1, 2015

A. Snatch Wave : 3.2.1.3.2.1.3.2.1 …starting first triple today at 65%

- First day back to snatching in a while. Worked with Brandon. Did first two sets of the wave:
Wave 1: 45kg, 50kg, 55kg
Wave 2: 50kg, 55kg, 60kg

-Missed 63kg 1,000 times but got a "training make"..... will work on these gems

B. Hang Power Clean– climb to heavy triple for the day

78kg/172lbs x 2

75kg/165lbs x 3

C. Strict press – 5RM + 2×5 @ 90%
(5RM as of 7/28/14 = 43kg/95lbs)

45kg/100lbs - PR by 2 kilos

D. 7 Rounds

50’ Sled Push (heavy- but able to still run with it) - 70lbs on sled - unbroken

50’ Yoke Cary (heavy –  but unbroken) - 140lbs on Yoke (35 each corner) - unbroken

Tuesday - March 31, 2015

A. Back SqT – climb to 80% for 5x3

97kg/213lbs (80% of 121kg/266lbs)

B. 

Buy in 1k Row - rowed 1:56-2:00

into, 

4 Rounds 

10 Alt KB Snatch’s (70/53)

15 Slam Ball Burpees Over Box (20) 50/30

20 Wall Balls (20/14) to 10′

TIME: Chase had me stop after two rounds. Roughly at 11 minutes. Felt good until last set of wall balls. Couldn't extend arm without elbow pain / pain up my arm. Tweeked or over extended. Rolled out and iced.
 

C. Reverse Hyper
35kg 3x15


D. EMOM x 10 

10 T2B + 5 Strict HSPU
- Completed within the minute each time. Right arm didn't lock out on HSPU