Wednesday - April 8, 2015

Combined into One Session

A. 2k Row @ 70-80% - used as part of warm up

Time: 8:49 (rowed bit higher then 2:10)

B. 10 min dynamic work –  used as part of warm up

- High knees, high kicks, back extensions

C. 10 Legless Rope Climbs AFAP

Time: 6:16 (as of January 6th it was 9:21)

 

D. High Block Power Clean Cluster 1.1.1 x 5; starting at @ 77%.  Rest :15 between reps on the cluster
70kg/154lbs
Attempted 73kg/160lbs - next time!

E. Plank Holds 4×1 min ascending in weight
20kg

F. MAP Training @70-80%

AMRAP 14

7 C2B - unbroken

9 Kipping HSPU - unbroken

60ft Front Rack Walking Lunge @ 133lbs (subbed for 100m sled push and 200m run. Sleeting out)
Rounds: 4+ 16

Rest 5 min

AMRAP 10 

250m Row 

10 Burpee Over Rower 

15 Wall Balls 

Rounds: 3+260

Wednesday - March 4, 2015

Completed in one PM session




A. 10 min to climb to heavy(quality) – 1RM OHS

82kg/178lbs - 2lb PR

B. Complex:  Power Clean + Push Press + Hang SqT Clean + Push Jerk + TnG SqT Clean + Split Jerk; climb to heavy in this complex in 18 minutes

65kg/143lbs

C. 3 Rounds; rest 1:00 min between each
20 Wall Balls (14 to 10′)
15 Burpee Touch’s
10 KB Single Arm SqT Cleans (alt arms) (53)
5 Bar Muscle Ups

3:03 (3 MU)

3:05 (2 MU)

2:53 (no MU)

D. 2k Row @ 2:05/2:15 pace - used as part of my warm up
8:45


Assistance Work
A. DB SA Row 8 reps x 4 sets each side - 40lbs
B. :20 L-Sit Holds from Rig x 4 sets
C. Banded Side Step work   30′ sections x 4x each direction (lighter bands) - blue band 

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)