Friday - April 17, 2015

A. Hang Snatch + 2 overhead squats + TnG SqT Snatch; build to max for the day

65kg/143lbs - 3lb PR!

B. SqT Clean Ladder ; for speed

1st: 123-133-138-143-148

*20 double unders before each clean

TIME: 2:08

rest 5 min

2nd: 143-148-153-158-163

*5 bar lateral burpees before each lift

TIME: Didn't look.

rest 5 min

3rd: 158-163-168-173-178

*20 double unders before each clean

TIME:Didn't look.

rest 5

4th: 173-183-193-203-213

*5 bar lateral burpees before each clean

TIME: Got 183lbs.
*Favored knee on these

C. 5 Rounds

7 Hang Cleans (185/123) 

5 S2OH

30’ HS Walk

100m Sled Push (50m down, 50m back) - 50lbs + sled

TIME: 15:32

Wednesday - April 15, 2015

Combined into one session at night


Not a great day for strength BUT can't win them all. Alone on AMRAPs but went well.

A. Power Clean + Push Jerk + Split Jerk: 4 x 1 @ 70%

60kg/133lbs (70% of 190lbs) - felt good

B. Front SqT – build to tough single in 12-15 min

99kg/198lbs (40lbs from 1RM)

C. Clean & Jerk; climb to max for the day

80kg/176lbs (20lbs from 1RM)

D. Map Training @70-80% today; smooth consistent movement throughout

AMRAP 10

7 C2B - butterfly unbroken

9 OHS (95/65)

11 Cal Bike

ROUNDS: 5+1

rest 4 min

AMRAP 10

4 Muscle Ups

8 KB Swing (70/53)

16 Alt Pistols Each Leg

ROUNDS: 5 or 6 +24

E. 12 min Row

:30 on hard

:30 on easy

Tuesday - April 14, 2015

Combined into one session

AM Session

A. EMOM x 10

TnG Power Snatch’s x 2 reps; ascending in weight. Start at 60%
38kg/84lbs is 60% of 63kg/140lbs

38kg, 40kg, 40kg, 43kg, 45kg, 48kg, 48kg,50kg, 53kg, 55kg/121lbs
- Felt good. Focused on speed and staying over the bar

Directly into 

B. EMOM x 10 

1 Sqt Clean Thruster, + 1 Hang Sqt Clean Thruster ; climbing in weight

55kg,58kg, 58kg, 60kg, 63kg, 65kg, 67kg, 70kg/154lbs
73kg attempt/fail

 

C. Snatch + Hang Snatch; build to max in 18 minutes
Recent 1 RM hang Snatch is 65kg/143lbs

60kg/132lbs

65kg - almost! 
- Felt better today. Focused on speed and getting under the bar. Need to be more patient on hang snatch

D. 21-15-9 

Strict HSPU

400m Row

Kipping HSPU

400m Run

**1st round is 21 strict, 400m row, 21 kipping, 400m run…etc

TIME: 16:23

E. 3 Rounds

5 Bench press @ 65% (42kg/91lbs is 65% of 64kg/141lbs)

5 Bodyweight Bent Over Rows 60kg - 5lbs under body weight

5 High Box Jumps (90% efforts, but don’t overdue it here)

F. Assistance Work
4 Rounds

20 Band Scap Squeezes 

:20-:30 Ring Support Hold 

10 Back Extensions with :10 hold on last rep (bar on back, snatch grip)

1 min Plank Hold x 3

 

Sunday - April 12, 2015

AM Session

A. OHS – 3RM from the floor

75kg/165lbs - power cleaned all from floor

77kg/170lbs x 2

B. 7 min of Burpee Muscle Ups - Partners with Kel

*athletes rotate after 3 reps

Rounds: 14 +1 (felt good. used kip on last one)

C. 5 min max calories on bike

Calories: 47

PM Session

A. Teams of 2 – Same gender- Partners with Kel

3 Rounds (25:00 min cap)

5 Legless Rope Climbs 

100m Shuttle Run (both athletes have to run)

5 Legless Rope Climbs

100m Shuttle (both athletes have to run)

15 Hang SqT Cleans (225/133)

100 double Unders 

Rounds: 93 Double Unders short of completing. Worked well as partners.

 

rest

 

B. Recovery Work

-5k Recovery Row with Maddie in THE SUNSHINNNE - Rowed around 2:20-2:25. Took about 23 mins or so. Love that Maddie is always up for a row with me!

Really fun weekend. Love these peeps!

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

Friday - April 10, 2015

A. Hang SqT Snatch; climb to 1RM 

65kg/143lbs - happy with this!

54kg/154lbs - almost got. Caught and chest fell forward... next time :)

B. 21-15-9-6-3

Strict HSPU

Front SqT  (195/123) - went unbroken

Bar Facing Burpees

TIME: 13:59

C. 10 Minute Recovery Row

- Rowed between 2:04 - 2:10

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