PM
A. Build to a heavy single DL
275-305-325-345-355-365
B. Build to a heavy single split jerk
185-200-215-225
AMRAP 12 mins:
15x push press 50#
10x burpee
10x ring dips
100m barbell OH walk 135#
COMPLETED 2 rounds + 40m of walk in round 3
Thursday, May 29, 2014
Wednesday, May 28, 2014
Wednesday 5.28.14
AM - off
PM
A. hang snatch - build to heavy single
115-125-135-140-145-150-155-160-165(missed2x)
B. snatch balance - build to heavy triple
115-135-145-160
C. FS @20X1 - build to heavy double
135-165-195-225-240
D. EMOTM for 20:
1- 3x wall walks 3/3/3/3/3
2- AMRAP 30 secs strict pull up 10/10/10/9/8
3- 6-8x hspu (kipping) 8/8/8/6/8
4- 30sec FLR 30/30/30/30/30
+
5 sets of
30sec AD hard effort
rest 3:30
held 85-90 RPMs for all sets
PM
A. hang snatch - build to heavy single
115-125-135-140-145-150-155-160-165(missed2x)
B. snatch balance - build to heavy triple
115-135-145-160
C. FS @20X1 - build to heavy double
135-165-195-225-240
D. EMOTM for 20:
1- 3x wall walks 3/3/3/3/3
2- AMRAP 30 secs strict pull up 10/10/10/9/8
3- 6-8x hspu (kipping) 8/8/8/6/8
4- 30sec FLR 30/30/30/30/30
+
5 sets of
30sec AD hard effort
rest 3:30
held 85-90 RPMs for all sets
Tuesday, May 27, 2014
Sunday, May 25, 2014
Sunday 5.25.14
AM
3 sets (at 70-75%): AD 50 cals + run 800m + rest 1:00
PM
A. DL - build to a tough single (concentric only)
255-285-315-335-355 my back was sore from yesterday, and P-chain was tight, so DL felt tougher than usual
B. 3x push jerk + 1x split jerk - build to tough triple (PJ)
115-135-150-165-175-185 (all sets unbroken, I did not re-rack bar or use blocks today)
C1. 3 sets: mid-hang snatch pull x2 + snatch shrug x1 (@85% 1RM snatch) <rest 1:00>
145-145-145
C2. snatch grip RDL @20X0; 2-3 x3 <rest 2 mins>
145-145-145
+
4 sets of
3 rounds: 5x KBS 70# + 5x burpees + rest 3:45
work per set: 1=1:10 / 2=1:07 / 3=1:10 / 4=1:11
3 sets (at 70-75%): AD 50 cals + run 800m + rest 1:00
PM
A. DL - build to a tough single (concentric only)
255-285-315-335-355 my back was sore from yesterday, and P-chain was tight, so DL felt tougher than usual
B. 3x push jerk + 1x split jerk - build to tough triple (PJ)
115-135-150-165-175-185 (all sets unbroken, I did not re-rack bar or use blocks today)
C1. 3 sets: mid-hang snatch pull x2 + snatch shrug x1 (@85% 1RM snatch) <rest 1:00>
145-145-145
C2. snatch grip RDL @20X0; 2-3 x3 <rest 2 mins>
145-145-145
+
4 sets of
3 rounds: 5x KBS 70# + 5x burpees + rest 3:45
work per set: 1=1:10 / 2=1:07 / 3=1:10 / 4=1:11
Saturday, May 24, 2014
Saturday 5.24.14
AM
off
PM
A. 5 sets Hang snatch + 2x OHS
125-135-140-145-150 These felt fast and light…great reps today!
B. back squat @ 20X1 3,3,3,3,3; at 80% = 235#
C. EMOTM for 10:
odd = muscle snatch + hang muscle snatch (95#)
even = 5x good morning (75#)
D. 30x strict hspu for time (emom 3x burpees)
TIME 2:46 (12+6 / 4+3 / 2+1+2)
5 sets of
5x TnG deadlift 225#
5x NPUBBJ 20"
25sec AD hard
Rest 4:15
each round's work time was = 1:00 / :59 / 1:00 / :55 / :57
off
PM
A. 5 sets Hang snatch + 2x OHS
125-135-140-145-150 These felt fast and light…great reps today!
B. back squat @ 20X1 3,3,3,3,3; at 80% = 235#
C. EMOTM for 10:
odd = muscle snatch + hang muscle snatch (95#)
even = 5x good morning (75#)
D. 30x strict hspu for time (emom 3x burpees)
TIME 2:46 (12+6 / 4+3 / 2+1+2)
5 sets of
5x TnG deadlift 225#
5x NPUBBJ 20"
25sec AD hard
Rest 4:15
each round's work time was = 1:00 / :59 / 1:00 / :55 / :57
Thursday, May 22, 2014
Thursday 5.22.14
AM
9x Row 500m @1:50 + rest walk 3 min
PM
A. DL cluster; 1.1.1 x 3; rest 15 sec, rest 2 min (concentric only, perfect mechanics, clean grip)
all working sets at 305 This weight felt good, tough but I still felt solid in movement mechanics
B. SJ BTN - build to 85%
115-125-155-175-185-195-205 These all felt great
C1. 5 sets - Halting snatch DL + Snatch grip RDL @20X0 + Snatch high pull; rest 60 sec (155-185#)
All working sets at 165#
DL and RDL felt good, was not getting much power on the high pull, felt heavy for that movement, so I wasn't getting much height on the pull.
C2. KB power row; 6-8 x 5; rest 2 min
6x45-7x45-8x45-7x50-8x50
I felt real unstable on our KBs, so I used DBs
+
12 min amrap:
60 sec ring FLR
5 HPC (155#)
50m FW (88#/h)
COMPLETED 4 rounds + 30sec hold
The FLR was tougher than I thought, every round I had to drop out for about 5 seconds. I got all HPC unbroken each round, but grip was going on last rep of last 2 rounds. I did the FC in 25m sections, and set KBs down there to turn around. I used 88 instead of 80.
9x Row 500m @1:50 + rest walk 3 min
PM
A. DL cluster; 1.1.1 x 3; rest 15 sec, rest 2 min (concentric only, perfect mechanics, clean grip)
all working sets at 305 This weight felt good, tough but I still felt solid in movement mechanics
B. SJ BTN - build to 85%
115-125-155-175-185-195-205 These all felt great
C1. 5 sets - Halting snatch DL + Snatch grip RDL @20X0 + Snatch high pull; rest 60 sec (155-185#)
All working sets at 165#
DL and RDL felt good, was not getting much power on the high pull, felt heavy for that movement, so I wasn't getting much height on the pull.
C2. KB power row; 6-8 x 5; rest 2 min
6x45-7x45-8x45-7x50-8x50
I felt real unstable on our KBs, so I used DBs
+
12 min amrap:
60 sec ring FLR
5 HPC (155#)
50m FW (88#/h)
COMPLETED 4 rounds + 30sec hold
The FLR was tougher than I thought, every round I had to drop out for about 5 seconds. I got all HPC unbroken each round, but grip was going on last rep of last 2 rounds. I did the FC in 25m sections, and set KBs down there to turn around. I used 88 instead of 80.
Wednesday, May 21, 2014
Wednesday 5.21.14
AM
12 rounds: AD 1 min @85% + AD 1 min slow
I stayed at 65 RPMs for all sets
PM
A. Hang snatch - build to a moderately tough single
95-105-115-125-135-140-145
B. Muscle snatch + Mid hang muscle snatch + Snatch balance - build to 115#
75-85-95-105-110-115
C. FS @ 20X1; 3,3,3,3; rest 3-4 min (82.5% - ASSSS to grass)
all working sets at 235#
D. WCU - 25 for time (1.5pd)
TIME = 6:22
This was tougher than I thought, even missed a few reps near the end by not getting chin high enough. Probably did too many right out of the gate and rushed my first couple of sets too much.
+
5 sets @97%:
28 sec AD @ HARD effort
rest walk 3:22
12 rounds: AD 1 min @85% + AD 1 min slow
I stayed at 65 RPMs for all sets
PM
A. Hang snatch - build to a moderately tough single
95-105-115-125-135-140-145
B. Muscle snatch + Mid hang muscle snatch + Snatch balance - build to 115#
75-85-95-105-110-115
C. FS @ 20X1; 3,3,3,3; rest 3-4 min (82.5% - ASSSS to grass)
all working sets at 235#
D. WCU - 25 for time (1.5pd)
TIME = 6:22
This was tougher than I thought, even missed a few reps near the end by not getting chin high enough. Probably did too many right out of the gate and rushed my first couple of sets too much.
+
5 sets @97%:
28 sec AD @ HARD effort
rest walk 3:22
Sunday, May 18, 2014
Sunday 5.18.14
OPT programming module day 2
Lunch break:
A. 3x strict pull ups every 30 secs for as many rounds as possible
COMPLETED 14 rounds (42 total)
B. Find 10RM thrusters
after warming up with sets of 5s, completed 10x @135#
C1. CGBP 2,2,2,2,2
all sets at 195#
C2. 5 sets: single arm DB row @ 21X1 6-8/arm
6x75# - 8x75# - 6x80# - 7x80# - 8x80#
Lunch break:
A. 3x strict pull ups every 30 secs for as many rounds as possible
COMPLETED 14 rounds (42 total)
B. Find 10RM thrusters
after warming up with sets of 5s, completed 10x @135#
C1. CGBP 2,2,2,2,2
all sets at 195#
C2. 5 sets: single arm DB row @ 21X1 6-8/arm
6x75# - 8x75# - 6x80# - 7x80# - 8x80#
Saturday, May 17, 2014
Saturday 5.17.14
At OPT programming module DAY 1
Lunch break:
A. Build to moderate: 1x mid hang SN pull + 1x mid hang SN high pull + mid hang SN
95-105-115-125-130
B. EMOTM for 8: 1x muscle SN + 1x mid hang muscle SN + 2x SN balance (start @75#, build)
75-80-85-90-95-100-105-110
I felt slow and tight from travel day and sitting in class all morning, not a great session, felt rushed a bit too.
Lunch break:
A. Build to moderate: 1x mid hang SN pull + 1x mid hang SN high pull + mid hang SN
95-105-115-125-130
B. EMOTM for 8: 1x muscle SN + 1x mid hang muscle SN + 2x SN balance (start @75#, build)
75-80-85-90-95-100-105-110
I felt slow and tight from travel day and sitting in class all morning, not a great session, felt rushed a bit too.
After day 1:
C. Back squat @ 20X1 4,4,4,4,4 (77.5% = 235)
D. 20 strict HSPU
reps went 10-4-3-3
5 rounds of
5x Tng HPC 135#
5x NPU burpee
20sec watt bike
rest 4:00
Second session felt better, less rushed.
Friday, May 16, 2014
Friday 5.16.14
AM
6 sets of
1 min AD @ 85%
1 min AD slow spin
30sec AD 90%
30sec AD slow spin
15sec AD @ 95%
REST 1 minute
Wednesday, May 14, 2014
Wednesday 5.14.14
AM
9x 500m row @ 1:52 split <rest 3 mins>
PM
A. DL-build to tough single (concentric only)
295-305-325-345-360
B. 14 sets every 30secs: 1x BTN SJ / 1x SJ (alt. every set)
working sets @ 180#
C1. 5 sets: 1x segments SN DL + 3x SN pulls
135-145-155-160-165
C2. 5 sets: 2-3 axle pendlay row @21X1
135-155-155-155-155 (all rounds 3 reps, last 2 rounds last rep was tough)
AMRAP 12 mins
5x strict T2B
5x single arm KB snatch R
5x single arm KB snatch L
5x burpee box jump over 24"
5x man makers w/ 30's
COMPLETED 5 rounds + 3 reps
9x 500m row @ 1:52 split <rest 3 mins>
PM
A. DL-build to tough single (concentric only)
295-305-325-345-360
B. 14 sets every 30secs: 1x BTN SJ / 1x SJ (alt. every set)
working sets @ 180#
C1. 5 sets: 1x segments SN DL + 3x SN pulls
135-145-155-160-165
C2. 5 sets: 2-3 axle pendlay row @21X1
135-155-155-155-155 (all rounds 3 reps, last 2 rounds last rep was tough)
AMRAP 12 mins
5x strict T2B
5x single arm KB snatch R
5x single arm KB snatch L
5x burpee box jump over 24"
5x man makers w/ 30's
COMPLETED 5 rounds + 3 reps
Tuesday, May 13, 2014
Tuesday 5.13.14
AM
30x 30sec AD sprint 90% + 30sec slow spin
-I held RPM at 80 for first few rounds, that dropped to 75, and held that for rest of session.
PM
A. EMOTM for 10: 1x hang snatch (from blocks) + 1x heaving snatch balance
all sets at 125#
B. 4,4,4,4,4 front squat 20X1 @ 80% = 210#
C1. 5 sets of AMRAP 45sec DB bench press 40#'s
22-25-27-26-27
C2. 5 sets of AMRAP 1 min 2x weighted pull up +35#
4-4-2(+1+1)-3-2(+1)
C3. 5x5 wall walks
5-5-5-5-5
+
5 rounds of
27sec AD HARD + 3:13 rest walk
RPM
85-85-85-90-90
30x 30sec AD sprint 90% + 30sec slow spin
-I held RPM at 80 for first few rounds, that dropped to 75, and held that for rest of session.
PM
A. EMOTM for 10: 1x hang snatch (from blocks) + 1x heaving snatch balance
all sets at 125#
B. 4,4,4,4,4 front squat 20X1 @ 80% = 210#
C1. 5 sets of AMRAP 45sec DB bench press 40#'s
22-25-27-26-27
C2. 5 sets of AMRAP 1 min 2x weighted pull up +35#
4-4-2(+1+1)-3-2(+1)
C3. 5x5 wall walks
5-5-5-5-5
+
5 rounds of
27sec AD HARD + 3:13 rest walk
RPM
85-85-85-90-90
Sunday, May 11, 2014
Sunday 5.11.14
AM - off
Early PM
A. EMOTM for 10: 5x burpees + 4x CTB pull ups
subbed 4x CTB for rope climb today because my elbow has been flaring up after RCs earlier this week
B. Find 10RM thruster
125# (felt pretty easy, but was rushed on time today)
C1. 4 sets 8x DB bench press @21X1
50-55-60-65
C2. 4 sets 5x axle pendlay row @20X0
135-135-155-155
+
5 rounds of
5x TnG hang power cleans 135#
5x NPUburpee
15sec AD HARD
rest 3:30
Early PM
A. EMOTM for 10: 5x burpees + 4x CTB pull ups
subbed 4x CTB for rope climb today because my elbow has been flaring up after RCs earlier this week
B. Find 10RM thruster
125# (felt pretty easy, but was rushed on time today)
C1. 4 sets 8x DB bench press @21X1
50-55-60-65
C2. 4 sets 5x axle pendlay row @20X0
135-135-155-155
+
5 rounds of
5x TnG hang power cleans 135#
5x NPUburpee
15sec AD HARD
rest 3:30
Saturday, May 10, 2014
Saturday 5.10.14
AM
Row 5000m; every 1k stop 25x sit ups
PM
A. build to tough DL single (concentric only)
245-275-295-315-345
B. Build to 80% of SJ 1RM: 1x BTN SJ+SJ+SJ
115-135-155-165-175-185-190
C1. 4 sets: halt snatch DL + snatch pull @ 125#
C2. 4x5/leg double KB step up (24" w/ 35s)
C3. 4 sets: 2x Tng clean pulls @ 70% = 160#
+
AMRAP 10 mins
30sec ring FLR
50m front rack KB carry
90m sled push (+150# / 6x15m sections)
6x T2B
COMPLETED 3 rounds
Row 5000m; every 1k stop 25x sit ups
PM
A. build to tough DL single (concentric only)
245-275-295-315-345
B. Build to 80% of SJ 1RM: 1x BTN SJ+SJ+SJ
115-135-155-165-175-185-190
C1. 4 sets: halt snatch DL + snatch pull @ 125#
C2. 4x5/leg double KB step up (24" w/ 35s)
C3. 4 sets: 2x Tng clean pulls @ 70% = 160#
+
AMRAP 10 mins
30sec ring FLR
50m front rack KB carry
90m sled push (+150# / 6x15m sections)
6x T2B
COMPLETED 3 rounds
Friday, May 9, 2014
Friday 5.9.14
AM - 5 rounds of
AD 1 min @85%
5x burpee box jumps
25x double unders
1 TGU per arm (35)
rest walk 2:00
PM
A. Build to a moderate hang snatch single
115-125-135-145-155-160
B. 5-5-5-5-5 snatch balance
95-105-115-120-125
C. 5x5 back squat @ 20X1 75% = 230#
D. EMOTM for 12
odd min = 8x double KB push press 45#s
even min = 3x wall walks
5 rounds of
5x NPUBBJ
25sec AD HARD
rest 3:30
AD 1 min @85%
5x burpee box jumps
25x double unders
1 TGU per arm (35)
rest walk 2:00
PM
A. Build to a moderate hang snatch single
115-125-135-145-155-160
B. 5-5-5-5-5 snatch balance
95-105-115-120-125
C. 5x5 back squat @ 20X1 75% = 230#
D. EMOTM for 12
odd min = 8x double KB push press 45#s
even min = 3x wall walks
5 rounds of
5x NPUBBJ
25sec AD HARD
rest 3:30
Thursday, May 8, 2014
Wednesday 5.7.14
AM
off
PM
A. DL cluster 1.1.1x3
300-305-310
B. 12 sets every 45 secs 1x BTN split jerk @ 175#
C1. 5 sets: 2x halt snatch DL + 2x snatch pulls @ 135#
C2. 5x5 pendlay row @ 135#
C3. 5x6/leg DB RDL @ 30's each hand
+
AMRAP 12 mins
20sec L-sit on ring
5x KB snatch R
10x DB front rack step ups
5x KB snatch L
20x double unders
COMPLETED 5 rounds + 6x step ups
NOTES:
I kept the KB snatch light with 35# because my turnover with 55 gets funky on my left side…need to work those more probably. I used 30's and 20" box for step ups, probably could have either gone a little heavier or bumped up to a 24" box, but they were still tough towards the end of the 12 mins to rep out fast.
BTNSP felt good today, starting to get more comfortable with them and feel like I'm getting faster nee the bar in split stance.
off
PM
A. DL cluster 1.1.1x3
300-305-310
B. 12 sets every 45 secs 1x BTN split jerk @ 175#
C1. 5 sets: 2x halt snatch DL + 2x snatch pulls @ 135#
C2. 5x5 pendlay row @ 135#
C3. 5x6/leg DB RDL @ 30's each hand
+
AMRAP 12 mins
20sec L-sit on ring
5x KB snatch R
10x DB front rack step ups
5x KB snatch L
20x double unders
COMPLETED 5 rounds + 6x step ups
NOTES:
I kept the KB snatch light with 35# because my turnover with 55 gets funky on my left side…need to work those more probably. I used 30's and 20" box for step ups, probably could have either gone a little heavier or bumped up to a 24" box, but they were still tough towards the end of the 12 mins to rep out fast.
BTNSP felt good today, starting to get more comfortable with them and feel like I'm getting faster nee the bar in split stance.
Tuesday, May 6, 2014
Tuesday 5.6.14
AM
28 rounds 30sec AD 85% + 30sec slow spin
PM
A. EMOTM for 10: 1x hang snatch from block + 1x heaving snatch balance @125#
B. 5x5 front squat @20X1 @77.5% = 205#
C1. 4x90sec AMRAP strict hspu
13-14-13-11
C2. 4x2-3 weighted pull ups
all rounds 3 reps w/ +55#
C3. 4x50m double KB OH carry w/ 45# KBs
+
5 rounds of
5x NPUBBJ
22 sec AD sprint
28 rounds 30sec AD 85% + 30sec slow spin
PM
A. EMOTM for 10: 1x hang snatch from block + 1x heaving snatch balance @125#
B. 5x5 front squat @20X1 @77.5% = 205#
C1. 4x90sec AMRAP strict hspu
13-14-13-11
C2. 4x2-3 weighted pull ups
all rounds 3 reps w/ +55#
C3. 4x50m double KB OH carry w/ 45# KBs
+
5 rounds of
5x NPUBBJ
22 sec AD sprint
Monday, May 5, 2014
Monday 5.5.14
AM
OFF
PM
A. 10 rope climbs for time = 6:57
B. EMOTM for 8: 5x TnG thrusters 115#
C. Build to heavy 5x close grip bench press
135-165-185-195
+
4 rounds of
30secs row + 30secs rest
1 = 153m
2 = 158m
3 = 155m
4 = 157m
OFF
PM
A. 10 rope climbs for time = 6:57
B. EMOTM for 8: 5x TnG thrusters 115#
C. Build to heavy 5x close grip bench press
135-165-185-195
+
4 rounds of
30secs row + 30secs rest
1 = 153m
2 = 158m
3 = 155m
4 = 157m
Sunday, May 4, 2014
Sunday 5.4.14
AM
A1. 4x2 DL (concentric only)
275-275-295-295
A2. 4x6-8 KB front rack step ups
35# Kbs with 20" box: 8-8-8-6
B. EMOTM for 10: 2x BTN split jerk 75% = 185#
C. 5 sets of 1x segmented snatch DL + 2x snatch pulls
115-115-120-120-120
+
AMRAP 10 mins alternating TGU (55#)
Completed 15 reps
A1. 4x2 DL (concentric only)
275-275-295-295
A2. 4x6-8 KB front rack step ups
35# Kbs with 20" box: 8-8-8-6
B. EMOTM for 10: 2x BTN split jerk 75% = 185#
C. 5 sets of 1x segmented snatch DL + 2x snatch pulls
115-115-120-120-120
+
AMRAP 10 mins alternating TGU (55#)
Completed 15 reps
Friday, May 2, 2014
Friday 5.2.14
AM
5 rounds of
300m run
30sec FLR
20cal AD
10x weighted sit ups (+15#)
rest 90secs
PM
A. build to moderate complex: mid hang clean pull + high hang PC + hang PC
95-115-135(x3)
B. 4x6 back squat @ 20X1 70% = 215#
C1. 3x8-10 DB strict press
10x45# / 8x50# / 8x50#
C2. 3x3-5 weighted pull up
5x35# / 3x45# / 3x45#
C3. 3x5 wall walks
+
5 rounds of
25sec AD sprint
3:20 rest walk
5 rounds of
300m run
30sec FLR
20cal AD
10x weighted sit ups (+15#)
rest 90secs
PM
A. build to moderate complex: mid hang clean pull + high hang PC + hang PC
95-115-135(x3)
B. 4x6 back squat @ 20X1 70% = 215#
C1. 3x8-10 DB strict press
10x45# / 8x50# / 8x50#
C2. 3x3-5 weighted pull up
5x35# / 3x45# / 3x45#
C3. 3x5 wall walks
+
5 rounds of
25sec AD sprint
3:20 rest walk
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