Tuesday - September 8, 2015

A. Power Snatch : EMOM – x 12 x 2 TnG reps @ 70% 
47kg/105lbs


B. Clean pull with 2 sec pause below knee + hang clean pull x 5 sets @ 100% of your clean
94kg/207lbs


C. 200m Row @ 90% , into :45 @ 2:20/2:30 x 10
- Started between 1:45-1:48. Dropped to 1:50s. Last set 1:45.



D. EMOM x 12
Minute 1 : 1-2 Legless Rope Climbs 
Minute 2:  Triple Bounding Set Up x 2 
Minute 3: 15 GHD Sit Ups

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





 

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

Saturday - March 28, 2015

A. Power Snatch + Hang Power Snatch ; build to max for the day

55kg/121lbs

 

B. Power Snatch; EMOM x 7 x 2 reps at 65-70% of your max snatch

40kg/88lbs - not relevant.... too light I think

C. Clean Pull 3×3 @ approx 90% of your 1RM Clean

83kg/182lbs (90% of 93kg/205lbs)

 

E. 20 min on bike 

First 10 minutes 

:20 on hard 

:40 on easy 

Last 10 minutes, no hands, one constant recovery type pace 

F. Recovery Work from 15.5; prep for Redo for those attacking on Monday 

- Rolled quads, stretched back

Saturday - February 21, 2015

A. 1 Clean Pull at 100% every 90 seconds x 6
93kg/205lbs


B. Pendlay Rows 5x5
Worked up to 53kg - felt good


C. Partner Workouts w/Maddie


AMRAP 6
7 Cal Bike
10 Burpee Box Jumps
Rounds: 5 + 1 (Shannon started)


AMRAP 6
10 KB S2OH (53) - Snatched alternating arms. Felt better than expected.
10 HPC (108lbs) - unbroken
Rounds: 6 + 18 (Maddie Started)

Tuesday - Janaury 3, 2015

A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @100% of your clean
93kg/205lbs
      




B.
15 KB swings (70/53) + Max Muscle Ups
rest 4:30 x 3
Round 1: 7 - should have been 8 or 9 reps
Round 2: 5 -  all over the place
Round 3: 7

Muscle ups felt weak. Was swinging a lot. I'll be working these, this weekend.
      



C. MAP Training ; increasing % output
AMRAP 10 @ 80%
10 Cal Bike
12 Hang Power Clean (95/63)
30 Double Unders
ROUNDS: 5+16 - tripped up double unders twice
    




rest 4 min
    




AMRAP 5 @ 90+%
5 Deadlifts (275/183)
5 Strict Ring Dips
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
ROUNDS: 3+10+20ft
    




D. Reverse Hyper 3 x 15 @25% of back squat
3x15 @ 30kg/66lbs (120kg/264lb Back Squat)

Friday - July 18, 2014

A. Snatch Pull - build to Heavy Double

70kg (154lbs)

B. Clean Pull - Heavy Single

93kg (203lbs)

C. 800m Run x 3; rest 1:30 min between; sustainable Pace here