Wednesday - October 7, 2015

A. Power Clean + Push Jerk + Split Jerk; build in 15 minutes 
80kg/176lbs
Failed 85kg/187 on split jerk


B. EMOM x 10 x 1 rep at 65-70% of A
65kg/143lbs


C.OHS @53X1 ; in 12 min hit some sets of 3-5, working overhead stability 
*goal here is up and down fluently, efficiently working the position
 65kg/143lbs


D. Front Squat – 3RM with 3 second pause each rep + 2×3@90% with pause 
90kg/198lbs
80kg drop sets


E. ON BIKE
10 min 
:30 hard / :30 easy



F. Assistance Work 
Tabata x 14
1st Hollow Rock 
2nd Superman Rock 
*rotate back and forth each interval
+
DB Single Arm Press 6-8 reps x 4 sets each side (25,25,25,30)
+
Belly on Wall HS holds :30 x 3 sets; rest accordingly
+
DB SA Row 8 reps x 4 sets here

Wednesday - April 29, 2015

AM Session

A. Power Clean + Below Knee Hang Power Clean + Above Knee Power Clean; build to max in 16 minutes 

70kg/154lbs

B. Snatch Pull 4×3 100%; rest 2:30 between (not TnG)

65kg/143lbs

C. EMOM x 20 

Odd: 5 C2B + 5 T2B (staying on bar)

Even: 4 HIGH Box Jumps

PM Session

A. 10-20-30-40-50-40-30-20-10 of UB Double Unders
3:40 minutes

rest few min 

10 min of triple under practice
1 Triple under and 1,000 whip marks

B. 45 Min Total on Bike

20 Minutes: 

:30 on hard

:30 on easy 

then, straight into

10 Minutes– constant at hard effort aerobic pace 

then, 

15 Minutes at 50-60% recovery (throw mask on if you have)
Done - Really not my idea of fun but it's completed. Comic relief from Juan, Nick and Nito the whole time.

Saturday - April 11, 2015

AM Session

A. Complex: 3 TnG Power Cleans + 2 Shoulder to Overhead; build to max in 20 min

75kg/165lbs - didn't have much pull - assuming from snatching night before

B. Split Jerk (front) – Climb to 1RM – from rack

85kg/187lbs

C. 3 pullups + 2 C2B + 1 Bar Muscle Up

Every 3 min perform. But every additional set add 1 rep to each. So 4/3/2, then 5/4/3. 6/5/4 etc. Have fun and push training partners.  Scale accordingly per athletes etc.

3, 2, 1 - complete

4, 3, 2 - complete

5, 4, 3-  complete

6, 5, 4 - complete

7, 6, 5 - complete

8, 7, 6 - got two bar muscle ups

D. 

1 min sprint on bike 

5 min @ 50-60% with mask on 

1 min off bike with mask 

x 3

Calories: 122

PM Session

A. Guy / Girl Partner - Andie was my partner

50 Cal Row (each), * 1 goes then the next. you choose who goes first 

50 Box Jumps Overs 

50 Synchronized Deadlifts (185/123) *pause at top together 

100 Wall Balls (20/14)

400m Run (1x 80lb sandbag + 70lb KB) - took 80lb sand bag

100 Wall Balls

50 Synchronized DL

50 Box Jump Overs

50 Cal Row Each 

TIME: 31:17

Deadlifts and wall balls felt good. Overall, really fun!

B. 

Max L sit hold - :between :25-:30 seconds each time

1 Min Weighted Plank Hold - 35lbs. More like :45 each time.

rest 2-3 min and repeat x 4

Tuesday - February 24, 2015

A1. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 min

143lbs - did class/partnered up. No time to go up. No struggle here. Would like to try 155lbs.

A2. DB / KB Suit Case Single Leg Squats 6-8 reps each leg x 4-5 sets; rest 2:30

30lbs

 

rest 

 

B. @ 110%

:20 of Thrusters (75/53) 95/63 (115/83) 135/93

:25 of Box Jumps

:30 on Bike 

rest 4:30 x 4 sets 

*each set of thrusters climbing in weight

14/22/4 = 40

13/18/5 = 36

13/16/5 = 34

10/16/5 = 31

Total = 141




C. 7 min EMOM of HSPU; keep volume / intensity low and tng reps

7 x 5 HSPU

D. Accumulate 2 min of L-Sit Holds

P Bar - Done

Monday - February 23, 2015

Completed as much of two sessions as I could in one....

A. Back SqT – EMOM x 6 x 1 rep  @90%

109kg/239lbs (90% of 121kg/266lbs) - felt heavy/lower back

B. AMRAP 10

1 + 1 (Snatch + OHS) x 3 (155/103) - first round unbroken. Second 2/1 and singles for third and fourth

6 Bar Facing Burpees 

9 C2B Pullups - unbroken until round 4 (last three I kipped)

12 Cal Row 

ROUNDS: 4

C.

1 Power Clean + SqT Clean + Push Jerk 65-70%  x 2 reps every 2 minutes (originally supposed to be EMOM but did after work out)

57kg/126lbs (70% of 180lbs.... 1RM of last tested Push Jerk of 176lbs... rounded up to 180lbs)

D. Double DB Seated bent over Rows 12 reps x 4 sets

30lbs

E. 6 min on rower

:30 on hard (1:54-1:57)

:30 on easy 

Monday - February 9, 2015

Joined class with Brandon, Justin, Juan and Jay 

A. 2x2 back squat for the day
- 243lbs. Heavy but not to failure.


B. Running Clock:
5 Min of Burpees:
TOTAL:76

Directly into SqT Clean Thruster – 7 minutes to hit 1RM

- 165lbs (failed 175lb with a minute left) 

Directly into 5 min AMRAP (competition pace):

7 Box Jumps (24/20)

9 T2B

11 Should to Overhead (115/83)

ROUNDS: 4+12

C. Power Clean + Front SqT + Push Jerk x 2; build to heavy in complex in 15 min
- 155lbs. Not much shoulder left after workout


D. 10:00 Recovery Row - Done
- Rowed between 2:13-2:23


E. 3 Rounds:
:20 L-Sit on P-Bar
1:00 Plank hold - used 25lb plate

Tuesday - August 5, 2014

A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min

70kg

Failed 75kg on third clean 
 
B1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1

B2. 200m run   :5 hard / :10 slow till completion 

C. 5 rds ; rotation starting station each time
400m Run 
20 C2B 
12 Power Snatch (115/83(95/63) *UB is goal here 
10 burped box jump overs 
40 Double Unders
rest 4 min between rds 
TIME: 41:30 

Very hard workout. Hands ripped. Need to work on C2B.