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

Saturday - August 8, 2015

A. Power Snatch 10 sets of 2. Every :60-:90 per set 

2×2@ 60% - 40kg/88lbs

2×2@ 65% - 44kg/96lbs

2×2 @ 70% - 47kg/103lbs

2×2@ 75% - 51kg/112lbs

2×2@ 65% - 44kg/96lbs

B. Hang Power clean + hang power clean w 2 second pause below knee + hang power clean ; build this complex

75kg/165lbs

Failed 80kg on last hang clean - close!  

C. 3 Rounds for time 

400m Run 

20 C2B

10 Deadlifts (275/183)

Time: 11:13

D. Assistance work 

5 min of pbar work – ex: l sit to press. L sit. Sit throughs. Shoulder stability work etc

3×10 ghd back ext. pvc. Hold last rep at top for 5 seconds 

3×10 reverse fly 

Friday - August 7, 2015

A.  Squat Program Day 2 Week 1
Back Squat
1×10 @ 63% - 76kg/167lbs
1×8 @ 73% - 88kg/193lbs
1×8 @ 78% - 94kg/206lbs
1×8 @ 83% - 100kg/220lbs

B. Front Squat
1×5 @ 63% - 66kg/145lbs
1×5 @ 73% - 77kg/169lbs
2×5 @ 78% - 82kg/180lbs

C. 30-25-20-15-10-5
Cal Row
Wall Balls (20/14) to 10

TIME: 13:01


D. Running Program Week 1, Day 2
Main Set: 3 x 6 minutes, (rest :90 between)

Wednesday - August 5, 2015

A. Squat Clean (w/ 2 sec off ground + 2 sec pause below knee) + FS x 2 + Split Jerk; build to max
Failed jerk at 80kg -  f'ing plateau city on this jerk business 


B. 3 Rep Push Jerk with 3 second pause in the dip + 5 second pause overhead between reps and following the third rep
60kg


C. AFAP
50m Run *starting point
50m OH Walking Lunge (right arm kb overhead (70/53)
50m OH Walking Lunge(back to mid point, left arm overhead)
50m Run 
50m HS Walk
50 Russian KB Swings
50m Run 
50m HS Walk
50m Run *should end at starting point
TIME: 23:37 - HS walks....woof





D.Running Program; Week 1
1st Session:
Main Set: 3 x 5 minutes of running while including the focus points. (rest :90 between)



 

Tuesday - August 4, 2015

A. Power Clean (blocks above knee) – 5 x 3 ; not TnG @ 78% x 3 sets 80% x 2 sets
78% = 66kg/145lbs
80% = 68kg/149lbs

B. Snatch grip Deficit Deadlift (straps allowed) 4×3 ; ascending. This shouldn’t get ugly.
80kg/176lbs

C. Weighted Chin ups (supanated) 10-8-6-4 ; then 3×2 across.  rest accordingly between ; for max weight on all rep schemes 
Ended with 17.5lbs - uhhhh I think I did this wrong

D. Rowing : 100-200-300-400-500-400-300-200-100 intervals. Resting :90 between each interval. 100m @ 95+ %. Each interval til 500m, decreasing intensity. Once at 500m and climbing back down in meters, intensity increases with the shorter intervals.  
19.2, 39.5, 105.9, 1:33.5, 159.5, 133.7, 1:07.3, 41.6, 20.2

E. Assistance Work 
4×6 SA DB Row (heavy)
4×20 Band Pull Aparts
3×10 Cuban Press

Monday - August 3, 2015 (Squat Cycle Week 1)

One Session


A. Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%
70%=47kg/105lbs

Then, 48kg,50kg

75%=51kg/112lbs
2 rounds at each weight above

B. Push Press – 8RM
63kg/138lbs


C.  Squat Cycle Week 1 Day 1 
Back Squat
1×10 @ 60% - 72kg/159lbs
1×8 @ 70% - 84kg186lbs
1×6 @ 75% - 90kg/199lbs
1×4 @ 80% - 96kg/212lbs


D. Front Squat 
1×5 @ 60% - 63kg/140lbs
3×5 @ 70% - 74kg/163lbs

E. AMRAP 7:00
3 Deficit HSPU
6 Burpee Touches
12 Cal Bike
ROUNDS: 4


F. Shoulder Assistance
4×12 DB Arnold Press - 20lbs
4×12 Plate Front Raise - 25lbs
4 x 20 Incline Weighted Pushups - no weight

Sunday - August 2, 2015

A. Warm Up - 3 Rounds
400m Row
400m Run
5 Strict Pull Ups
10 Burpee Touches
15 Air Squats
10 Back Extensions


B. 15:00 min of push perk and split jerk word. Speed was the focus.
PC + Push Jerk = Split Jerk
153lbs with no pause


C. AFAP - 5 Rounds
5 Burpee Touches
1 Legless Rope Climb
TIME: 3:17


D. Girl/Guy Partner - Juan
20:00 AMRAP
50 Cal Row
50 S2OH
50 C2B
50 Box Jump Over Step Downs (24)
ROUNDS: 2 + 156 (44 reps from completing round 3)

Friday - July 31, 2015

A. Strict Press – 1RM
52kg/114lbs - PR!


B. 2 Rounds AFAP 
12 Muscle Ups
10 PBAR HSPU (2 ab mats)
20 Cal Bike
Time: 15:15
** Need to get the rhythm of p-bar HSPU. Kept failing, falling off wall... disaster zone.