Friday - September 18, 2015

A. OHS – 5RM  + 2×5 @ 90%

170lbs (have gotten 176lbs before... meh)



B. Back Squat – heavy single in 15 minutes once warm. + 3×3 @ 80%
Current 1RM is 266lbs

270lbs - 4lb PR!

Failed 275



C. For Time
5 Thrusters @ 205/133
7 Muscle Ups
5 Thrusters @ 185/123
6 Muscle Ups
5 Thrusters @ 155/103
5 Muscle Ups
5 Thrusters @ 135/93
4 Muscle Ups
30 Thrusters @ 95/63
TIME: 8:57



D. 10 min on bike

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

Monday - February 16, 2015

AM

A. OHS – build to 5RM

5RM - 63kg/138lbs

B. OHS – build to heavy triple, double and single 

3RM - 70kg/154lbs

2RM - 75kg/165lbs - felt good

1RM - failed old 1RM at 80kg from the jerk. Off day - would like to redo this weekend.

PM

A. Back SqT – climb to heavy single

121kg/266lbs -PR by 2lbs

B. 3 x 6 @ 70% of  D

85kg/186lbs

C. AFAP

30 bar facing burpees 

30 Snatch’s (135/93)

30 bar facing burpees 

30 Clean and Jerks (135/93)

30 bar facing burpees

TIME: 14:44 - snatches were all over the place; need to find a comfortable grip to grab and go

D. 2k Row @60-70%

8:29

E.4 Rounds 

15 Band Scap Squeezes 

10 DB Double Arm Seated Bent Over Row (30lbs each arm)

15 DB Weighted Situps (40lbs)

 

ADDED:

F. 4 Rounds

25 GHD Sit Ups

5 Muscle Ups (unbroken)

G. 5 Rounds

2 30' Waiters Carry

2 Turkish Get Ups (1 each arm)

 

Tuesday - January 20, 2015

A. Back SqT – climb to heavy single for the Day

120kg/264lbs -PR!

B. 10 Rounds
3 Clean & Jerk 205/133
1 Legless Rope Climb 

Time: 13:24

rest 

C. AFAP
750m Row
30 Power Snatch’s (95/63)
750m Row

Time: 8:50


D. Reverse Hyper at 25% of back squat 4x10


E. 21:00 EMOM (added in work)
Minute: 10 Cal Bike
Minute: 10 Butterfly Pull Ups (first round only not unbroken) - woo! Great volume.
Minute: 30' Handstand walk - unbroken

Monday - November 3, 2014

Added Warm Up (11.3 - 11.7)

2k Row

25 OHS

25 GHD Sit Ups

2 Legleaa Rope Climbs

5 Free Standing HSPU

A. Back Squat 3RM

110kg/242lbs (old 1RM!)

Went for 1RM Back Squat - NEW PR

118kg/260lbs

B. 

1k Row

3 Rounds:

10 Front Squats (123lbs)

8 Hang Cleans (123lbs)

6 Shoulder to Overhead (123lbs)

Then:

10 Muscle Ups (5, 2, 3)

TIME: First done .... Forget time. Did it with Juan and Lynn

C. Weighted Plans Holds 4x1