Tuesday - April 7, 2015

One Session Combined

A. 3 Positional SqT Snatch: Hip + Below Knee + TnG from floor; build to max

55kg/121lbs

B. Split Jerk;  4 x 3 @ 80% *focus on speed and efficiency

72kg/158lbs (80% of 90kg/198lbs)

C. Back SqT – 5RM + 1×5 @ 90%
110kg/242lbs (5RM on March 24, 2015 = 105kg/231lbs) - 5kg PR!
1x5 @ 90% = 99kg/217lbs

D. 

40 KB Squat Cleans 35/26

20 Box Jumps (30/24)

30 KB Squat Cleans 50/35

20 Box Jumps

20 KB SqT Cleans 70/53 - singles. Holy back.

20 Box Jumps

Time: 18:59

rest 10 min

AMRAP 5 

3 Burpee Muscle Ups

5 FWD Bounding Jumps  *set up pvc on boxes for fwd bounding here (5 in a row) (28/22)

Rounds: 4+1 Muscle Up

rest 5 min

10 min to hit 3RM Snatch Grip Strict Press (behind neck)

35kg/77lbs

E. 3 Rounds

20 Weighted Sit Ups - 30 lbs

20 Band Scap Squeezes

Didn't Fit In - Will be complete don Thursday as active recovery (April 9)

A. Bike

:10 hard

:50 easy 

:20 hard

:40 easy 

:30 hard

:30 easy 

:40 hard

:20 easy 

:50 hard

:10 easy  

rest 5 min 

:50 hard

:10 easy 

:40 hard

:20 easy 

:30 hard

:30 easy 

:20 hard

:40 easy 

:10 hard

:50 easy

B. TGU – 20 reps alternating arms - 26lb KB

Sunday - April 5, 2015 Easter

1st Session

Easter Egg Hunt - Each egg had a workout that matched up with another egg. two workouts per person against someone else

Egg 1

2 Min Max Ski-Erg

Meters: 480 (With Justin: 569)

Egg 2

250m Row

15 KB Swings

25 Burpees

15KB Swings

250m Row

Time: 4:23 (With Kel: 4:32)

rest 1 hour

2nd Session 

A. 3 Rounds

2 Clean & Jerks @ 163lbs

30 Pistols 

4 Rope Climbs 15′

50 Double Unders 

60′ HS Walk (30 down and back each time - unbroken until last round)

7 Bar Muscle Ups (5/2, 4/3, 3/2/2)

Time: 21:24

Saturday - April 4, 2015

1st Session

A. Max weight in complex in 12 min (One round of DT)

12 Deadlifts 

9 Hang Power clean 

6 Soulder to Overhead

Weight: 60kg/132lbs

rest 6 min

B.

200 Double Unders - got to 132 unbroken

75 KB Swings (70/53)

50 Cal Row 

50 HSPU (kip allowed) - Hardest part. Assuming due to redoing 15.4 yesterday.

75 KB Goblet Hold Squats 

25 Cal Bike - woof

TIME: 20:53

rest 1-2 hours

2nd Session

A. AFAP *UB is target goal 

45 pullups

45 thrusters (95/63)

- Came off pull ups at 24. First time butterflying max set... Need to work more volume on these. Went to failure on thrusters to 32.

rest few minutes

B. Front SqT – heavy triple for the day in 12 minutes 

100kg/220lbs

C. DB SA Rows 8 reps, slow movement; very strict x 4 sets each side 

44lb KB

D. Plank Holds / hollow rocks

Round 1: Hollow Rocks

Round 2: Hollow Rock Hold

Round 3: Plank Hold

Round 4: V Ups

Friday - April 3, 2015 Open Workout 15.4 ReTest (video)

A. Open Workout 15.4 Round Four - Video was requested. Need to redo

Attempt #4:

8-Minute AMRAP

3 handstand push-ups
3 cleans (185/123)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans - got 6 of these


REPS: 117 (1 no reps) | Tie Breaker: 5:30 something
Video was accepted on Easter!




B. SqT Clean Thruster Ladder – every :90 perform 1 rep…thruster Jerk NOT allowed 

*buy in to each ladder is 5 bar facing burpees 

*starting weights 225/133 *jumps by 10#/5#

Weight: 154lbs - would like to do this fresh

C. 7 Min AMRAP

10 Wall Balls (30/20)

10 Box Jump Overs (30/24)

5 Muscle Ups 

Rounds: 3 + 11. Shoulders no bueno after 15.4

D. 10 Min Row

:30 Hard

:30 Easy

Completed with Nick and Stephen

Thursday - April 2, 2015

A. Reverse Hyper 3 x 25 @ 25% of your Back SqT
30kg/66lbs ( 25% of 121kg/266lbs)

B. AMRAP 10 

4 Burpee Touch’s 

5 C2B Pull Ups


C. 4 Rounds
6 DB Rows each arm - 40lbs
20 Weighted Sit Ups - 25lbs

 

Wednesday - April 1, 2015

A. Snatch Wave : 3.2.1.3.2.1.3.2.1 …starting first triple today at 65%

- First day back to snatching in a while. Worked with Brandon. Did first two sets of the wave:
Wave 1: 45kg, 50kg, 55kg
Wave 2: 50kg, 55kg, 60kg

-Missed 63kg 1,000 times but got a "training make"..... will work on these gems

B. Hang Power Clean– climb to heavy triple for the day

78kg/172lbs x 2

75kg/165lbs x 3

C. Strict press – 5RM + 2×5 @ 90%
(5RM as of 7/28/14 = 43kg/95lbs)

45kg/100lbs - PR by 2 kilos

D. 7 Rounds

50’ Sled Push (heavy- but able to still run with it) - 70lbs on sled - unbroken

50’ Yoke Cary (heavy –  but unbroken) - 140lbs on Yoke (35 each corner) - unbroken

Tuesday - March 31, 2015

A. Back SqT – climb to 80% for 5x3

97kg/213lbs (80% of 121kg/266lbs)

B. 

Buy in 1k Row - rowed 1:56-2:00

into, 

4 Rounds 

10 Alt KB Snatch’s (70/53)

15 Slam Ball Burpees Over Box (20) 50/30

20 Wall Balls (20/14) to 10′

TIME: Chase had me stop after two rounds. Roughly at 11 minutes. Felt good until last set of wall balls. Couldn't extend arm without elbow pain / pain up my arm. Tweeked or over extended. Rolled out and iced.
 

C. Reverse Hyper
35kg 3x15


D. EMOM x 10 

10 T2B + 5 Strict HSPU
- Completed within the minute each time. Right arm didn't lock out on HSPU