Saturday - July 12, 2014 - Competitors Training

Warm Up: 300m row x 3, 2 rounds of Cindy

A. HPC + HSC + HSC ( below knee)

70kg (154lbs) 

Weakest part of this was the HPC

B. 

400m run

40 KB Cleans (35lbs)

20 KB SuitCase Box Over Carries (35lbs)

200m run with KBs (carries on shoulders)

40 KB S2OH (35lbs)

400m run

TIME: 20:14

Weakest part was S2OH

Tuesday - June 17, 2014

A. Power Clean + Hang Power Clean + Below Knee Hang Power Clean + TnG Power Clean; build to max

65kg (missed 70kg on last tng-hook grip slipped)

B. Bounding Course: 4-5 Jumps; Height variations ; hit max height on your course

31in box with 45lb plate 

C. 15 min AMRAP 
12 C2B Pullups
15 Box Jumps (30/24) - step down

ROUNDS: 7+6 (hands ripped)

D. 10 Legless Rope Climbs - 15’

Didn't make it to 15' every time 

Monday - June 16, 2014 (back squat week 1/day 1)

A. Snatch (full): 1@75%

1@80% - 49kg (109lbs)

1@85% - 53kg (116lbs)

1@78% - 56kg (123lbs)

1@83% - 51kg (113lbs)

1@88% - 55kg (120lbs)

1@81% - 58kg (128lbs)

1@86% - 57kg (124lbs)

1@90% - whomp

B. Hang Clean x 2 + Jerk x 2; build in complex 

70kg (154lbs)

C. Back Squat - Week 1 Day 1 
1x10 @60% - 67kg (147lbs)
1x8 @70% - 78kg (172lbs)
1x6 @75% - 84kg (184lbs)
1x4 @80% - 89kg (196lbs)

D. Strict HSPU - weighted - Max Sets x 4; rest 3 min between

3-4 reps each time

E. EMOM x 20
Odd: 12/10 Cal Assault Bike
Even: 10 Wall Balls (30/20 to 10’)

Monday - June 9, 2014

A. Snatch Pull + Hang Snatch + Snatch + OHS; build to max in 15 min 
58kg (128lbs)

B. Clean Pull + Hang Clean + Clean + Jerk; build to max in 15 min 

75kg (165lbs)

C. Back SqT -  build to heavy single in 12 minutes *PR is not he goal, just get some decent weight on your back 

110kg (242lb)

D.
20 Power Cleans (135/93) 
10 Strict HSPU
15 Power Cleans (185/123)
15 Strict HSPU
10 Power Cleans (225/133)
20 Strict HSPU
TIME: 9:21

E. Butterfly Pull Up Work