Wednesday - July 29, 2015

A. 5k row – TT *no coasting... Go!
TIME: 21:12
Stayed at 2:00 for the first 2,000m... fell to 2:03-2:08




B. Assistance work: 
3 Rounds
25 Weighted Sit Ups - 25lb DB
15 Plate to Overhead Tri Extension - 20lb DB
20 Band Scap Squeezes
30′ Waiters Carry Each Arm - 18lb KB
12 Reverse Scap Fly’s- 12lb DBs

Tuesday - July 28, 2015

A. Push Jerk – 1RM
80kg/176lbs.... did 165lbs for 4 a few weeks ago. No drive. Weird dip.
B. Split Jerk – 1RM
80kg\176lbs.... no drive. No bueno.
Current: 90kg/198lbs




C. 15-10-6
Thrusters 165/113
Bar Muscle Ups 
TIME: 8:47


D. GHD back ext 4×10 with weight  hold last rep at top for 10 seconds 
- Used a 35lb bar

Monday - July 27, 2015 - 2016 Phase Kick Off - Let it begin!

A. Back SqT – 1RM for the day 
121kg/266lbs - tied PR. Failed 270lbs, three times.



Rest 5 min 



B. 85% for max reps
REPS: 7 @ 102kg/224 (think I could have hit 10 if I didn't try the 270 multiple attempts)

C. DT (105)
5 Rounds
12 Deadlifts 
9 Hand Power Cleans
6 S2OH
TIME: 6:10



D. 10 min of band and Scap work - complete
- Band Squeezes
- Tricep Pull Downs
- Recovery bands with Juan

Monday - July 13, 2015

A. Push Press 3RM
71kg/156lbs x 2


B. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc. Building to max here 
105kg/231lbs


C. 10.8.6.4.2.4.6.8.10 
Thrusters (95)
Bar Facing Burpees 
TIME: 7:58 (finished about :40 seconds after Juanald)






D. 4 Rounds assistance work 
15 Band Scap Squeezes
10 Weighted GHDs (10lb ball)
10 DBS A Rows (each side) - 40lbs
12 Band Tricep Press Downs

Saturday - July 11, 2015

A. Granite Games WOD
10 Deadlifts at 155lbs
5 Muscle Ups
10 Deadlifts at 175lbs
5 Muscle Ups
10 Deadlifts at 195lbs
5 Muscle Ups
10 Deadlifts at 215lbs
5 Muscle Ups
10 Deadlifts at 235lbs (tiebreaker 9:26)
5 Muscle Ups
10 Deadlifts at 255lbs - got 4
Max Muscle Ups
TOTAL REPS: 79


B. Barbell Bent over Row 5×10 – supanated grip
95lbs


C. DB SA row – heavy 4-6 reps. X 5 each side
53lbs

Friday - July 10, 2015

A. Back SqT – 3 reps @ 80% x 5 sets – resting :90 between 

100kg


B.  Emom x 10 x 3 power snatch’s @60-65% tng
37kg/82lbs


C. 
10 Clean and Jerk 138lbs - WOOF
20 Cal Bike
30 GHD Sit Ups
40 Wall Balls (20/14)
Rest 10 min x 2 rds
7:18
8:00

Wednesday - July 8, 2015

One Session


A. Push Jerk – 3RM for the day + 2×3 @ 90%
80kg/176lbs




B. AFAP 
20 Wall Balls - heavy (30/20)
15 Burpee Touch’s
10 Cal Row 
5 Bar Muscle Ups
Rest 4-5 min x 4  (only if sustaining)
TIME: 31:11


C. 10 min on bike

Tuesday - July 7, 2015

A. Clean – 3RM + 2×3 @ 90%

80kg/176lbs (failed 85kg/187lbs)

72kg/158lbs

B. Weighted Pullup Complex: Heavy 3 rep with weight, drop the weight off you, max strict no weight ; rest 3 min x 4-5 sets

15lbs

4,4,2,3

C. Map training @80% output – sustainability start to finish

AMRAP 11

10 Cal Bike

10 Hang Power Cleans(115/83)

10 Box Jumps (30/24) step down

10 T2B

ROUNDS: 4 + 10 calories

rest 5 min

AMRAP 11

400m Run

15 KB Swings (53/35)

1 Legless Rope Climb

30 Double Unders
ROUNDS: 3 + 100m Run

D. DB SA Row 8 reps x 3 sets each side
40lbs

Monday - July 6, 2015

A. Push Press 3RM + 2×3 @ 90%

70kg/154lbs - 10kg PR since September!

63kg/138lbs

B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this

110kg/242lbs

- Felt great. Back pinched last rep. Stopped. Stretching more everyday to help this.

C. Running Clock

25 Strict HSPU

15 Muscle Ups

10 Thrusters (185/123) - unbroken! Thanks for the push Chase Face

TIME: 5:26

rest 5 min

5 Rounds

5 Front Squats 185/123

10 Bar Lateral Burpees

TIME: 5:50

Wednesday - July 1, 2015

A. MAP training – sustainability – %’s should correlate to time domains


AMRAP 5 @ 90%
3 Clean and Jerks at 155/108
5 Bar Lateral Burpees
7 T2B
ROUNDS:3+4


Rest 5  min


AMRAP 10 @ 80%
200m Run
50′ Sled Push (145/90) – added to sled
12 KB snatch (alt arm) 53/35
ROUNDS: 4


Rest 4 min


AMRAP 15
5 Bar Muscle Ups
10 Box Jump Overs (30/24) * no rebound
15 GHD sit-ups
20 Walking Lunges (alt legs)
ROUNDS: 6+26 (11 GHDs into 7th round)

Tuesday - June 30, 2015

A. EMOM x 10 x 3 reps – Deadlifts @ 60% + chains / bands

75kg/165lbs

B.
10 min AB Test – max calories
CALORIES: 120- 14 calorie PR!


10 min coasting, legs only


10 min max calories




C. 20 walk with weighted vest (8 of the weights)