Monday - June 29, 2015

A. Front Sqt – every :90 x 1 rep x 6 sets @ 85%
90kg/198lbs (85% of 106kg/234lbs)


B. Overhead SqT
Max reps at 185/123
11
Rest 3 min


Max reps at 155/108
14
Rest 3 min


Max reps at 135/93
17


C. EMOM x 12
Odd: 12 Cal Bike
Even: Max Strict Deficit HSPU 3″ (3-4 each round. kept falling off wall, not failing)


D. 3 Rounds
20 Weighted Sit Ups (25lbs)
8 DB SA Rows (each arm)
5 Strict T2B

Saturday - June 27, 2015 - Granite Gmes Week 2

Granite Games Qualifier  - Week 2


2A.
0-6 Minutes - 1RM Snatch
145lbs


2B.
6:01-14:00
AMRAP 8
30 Double Under
15 C2B
30 Double Unders
15 T2B
ROUINDS: 3+13 (one rep behind Tay!) - its tough keeping up with her!


2C.
14:01-20:00  - 1 RM Snatch
150lbs - 3lb PR!




After


A. Mile run with Danielle


B. 12:00 EMOM
Odd: 5 Strict HSPU
Even: 100ft Sled push with 90lbs added

Wednesday - June 24, 2015

A. Front SqT – 3RM
103kg/127lbs


B. MAP Training @80% – sustainable throughout
AMRAP 12
400m Run
20 Hang SqT Cleans (93/63)
10 Muscle Ups
ROUNDS: 2

 rest 6 min

AMRAP 10
15 T2B
10 Cal Bike
5 DB Man Makers 30lbs
ROUNDS: 3 + 11 (bike + 1 man maker)

 rest 4 min

AMRAP 8
5 Heavy Wall Balls
5 Burpee Touches
ROUNDS: 10 I think?


C. Mile run with Janelle

 

Tuesday - June 23, 2015

A. Mile run added to warm up


B. Power Snatch – 3RM from the floor; NOT TnG + 2×3 @ 90%

58kg/127lbs

49kg/107lbs

C. Muscle Snatch – 5RM + 1×5 @ 90%

47kg/103lbs - 2kg more then last week

42kg/92kg

C. Jerk Drives: @ 1RM front squat for 5×5

106kg/234lbs

D. 3 Rounds

750m Row - Legs went almost immediately..... gah

50 Double Unders - unbroken

25 C2B Pull Ups - Horrible today. Couldn't hold onto the bar. No sets bigger then 10.

TIME: 18:42 I believe (give or take a few seconds)

* breathing was awful

E. Core Work add on:
2 x 25 GHDs
2 x :60 plank holds

Monday - June 22, 2015

One PM Session


A. Push Jerk – 5RM + 2×5 @ 90%
Beat: 75kg/165lbs

77kg/169lbs - PR by 2kgs!

Drop: 69kg/152


B. Back SqT – 5RM + 2×5 @ 90%
Beat 110kg/242lbs

112kg/146lbs x 4

C. 4 Rounds
3 Clean and Jerks at 153
6 Box Jumps (30)
12 KB Front Rack Lunges (alt) so 6 each leg (53’s)
24 HSPU (opens standards)
TIME: 22:36


E. Mile trail one with Andie

Saturday - June 20, 2015 - Week 1 Granite Games Qualifier

Warm Up
1k Row 
3 Rounds Strict Cindy 
Then, :15 bike sprints x 5 ; rest 1:30 between 




Week One - Granite Games Qualifier

A. 10 min AMRAP – GG 15.1
5 Hang Squat Cleans at 103
7 Bar Facing Burpees
ROUNDS: 10+9 (129 reps)


Rest


B. 4 Rounds:
150' Sled Push with 90lbs on sled
5 Muscle Ups - unbroken
10 S2OH at 93lbs
TIME: 10:30 something? Started about 20-30 seconds after Tori and Lynn. Ended about 30 seconds behind Tori and 15 behind Lynn? I don't remember the time.... oh but I do remember the shoulder pain! Haha.

Monday - June 15, 2015

A. Push Jerk – 5RM + 2×5 @ 90%
75kg/165lbs - 1kg more then last week

67kg/147lbs

B. Back SqT – 5RM + 2×5 @ 90%

100kg - 10kg less than last week. Lower right back.

No drop sets

C. Strict Press - 5RM + 2x5 @ 90%
43kg/95lbs - need to build back up

39kg/85lbs

D. 4 Rounds
5 Front Squats at 165lbs
10 Strict HSPU
25 T2B
TIME: 11:36

E. DB SA Rows 8 reps x 4 sets each side
40lbs

Saturday - June 13, 2015

A. Snatch C&J up to heavy single
63kg/138lbs
65kg/143lbs -missed


B. C&J heavy single
85kg/187lbs
88kg/194lbs - missed jerk


B. OHS – up to 1RM
80kg/176lbs
85kg/185lbs - failed


C. AMRAP 30  
2 Burpee Muscle Ups
4 Strict HSPU
6 Cal Bike
ROUNDS: 18

Friday - June 12, 2015

One PM Session - Mickey, and Stephen came to play! Kellie too!


A. Hang Clean – 3RM from above knew (at knee) + 2×3 @ 90%
80kg/176lbs
Drop sets: 72kg/158lbs


B. Back SqT – 1RM w/ 4 second pause in hole + 3×3@ 85% WITH 4 sec pause each rep
105kg/231lbs
90kg/198lbs


C. 4 Rounds
10 Power Cleans (155/108)
50’ HEAVY Sled Push - 45lb and 25lb plate on each side
50’ Burpee Broad Jump
10 Shoulder to Overhead - work on TnG and fighting for unbroken
200m Run


rest 4-5 min between rounds 
Time: 2:32-3:04 each round

Wednesday -, June 10, 2015

A. Front SqT – 3RM w/ 2 second pause each rep *no bouncing + 2×3 @ 90% with 2 sec pause each rep
90kg/198lbs
Didn't do drop sets - lower right back



B.
AMAP Training @ 80%-85%: sustainability = main focus
AMRAP 10 
5 Strict Ring Dips
7 KB Swings (70/53)
9 Cal Row 
ROUNDS: 6+3
rest 4 min


AMRAP 10 
4 Muscle Ups 
10 KB Squat Cleans (53’s/35’s)
10 Cal AB
ROUNDS: 3 - lower back went on cleans and extension back on muscle ups. Went slowwwww... like a turtle.




rest 2 min


10 min on bike 
:30 on @ 80%
:30 on @ 50%




COMPLETED
Stretched lower back and did a few PT exercises.

Tuesday - June 9, 2015

A. Power Snatch – 3RM from blocks (at knee height) + 2×3 @ 90%

48kg/105lbs - friken blocks!

43kg/94lbs

B. Muscle Snatch – 5RM + 1×5 @ 90%
45kg/100lbs - PR

40kg/88lbs


C. Snatch Grip DL – 5RM + 2×5 @ 90%
87kg/191lbs

78kg/171lbs


D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs

49kg/107lbs


E. 20 min on Rower :30 on hard :30 on easy 

Meters: 4,462

F. 3x5 Strict T2B

Wednesday - June 3, 2015

Combined into one PM Session


A. Bench Press – 5RM + 2×5 @ 90%
60kg/132lbs

Drop sets: 54kg/118lbs

B. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between - done

C. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep
90kg/198lbs no fails

Drop sets: 81kg/178lbs


D. Split Jerk Complex – BTN sSlit Jerk + Split Jerk; build to max  + 5×2 @ 70% of 1RM a Split Jerk

65kg/143lbs - no fails. No real struggle. Stopped due to time

Drop sets: 45kg/100lbs


E.
Workout with B, programmed by Chase
4 Rounds (4 min rest between each)
10 KB swings (53)
10 Burpee Box Jump Overs
10 Cal Bike

Rest 2 min 
F. Into 10 min on bike :20 on hard :40 on just legs light 


G. 4 x 20 GHDs

Tuesday - May 2, 2015

One PM Session
 
A. Snatch – 3RM from hang
60kg/132lbs x 1

58kg/127lbs x 2 

55kg/121lbs x 3 (no misses until third snatch on 58kg)


B. Muscle Snatch – 5RM + 1×5 @ 90%

40kg/88lbs x 4 (failed fifth)

Drop set: 35kg/77lbs


C. Snatch Grip Deadlift – 5RM + 2×5 @ 90%

85kg/187lbs x 5
Drop sets: 76kg/168bs

D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs
Drop sets: 49kg/107lbs




E. Bodyweight Strict Pullups 4 x max reps; rest 3 min between
11, 10, 9, 9


F. EMOM x 10 x 2-3 weighted muscle ups
- First time doing these. Failed my first. Got two every minute except one of the minutes.


G. 14 min on rower :30 on hard :30 on easy 
Low 1:50s / High 2:30s

Monday - May 1, 2015 - Back at it!

Combined into one PM session



AM
A. Push Jerk – 5RM + 2×5 @ 90%
73kg/160lbs - Felt good. Should have gone up a few kilos.

Drop set: 65kg/143lbs


B. Back SqT – 5RM + 2×5 @ 90%
105kg/231lbs

Drop set: 94kg/206lbs



PM
A. AMRAP 7
7 Wall Balls (30/20)
7 Burpee Touch’s 
ROUNDS: 7+2

Rest 7


AMRAP 7 
5 HSPU
7 Cal Bike
9 Box Jumps (24/20) step down 
ROUNDS: 5



B. Assistance Work 
3 Rounds
30’ Waiters Carry each arm - 18lbs
15 Banded Sap Sueezes 
15 Weighted Sit-Ups - 30lbs
12 Plate OH Tri Extensions - 15kg plate