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

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

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

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 

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

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

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.

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 

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

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)