6.29.14

A. Find 10RM TnG power clean
115-135-155-165
B. 50x TGU (55#) for time
TIME 26:53
10@ 4:00 / 20@ 9:10 / 30@ 14:15 / 40@21:28

6.28.14

3 rounds for time
15x KBS 70#
15x HSPU
15x CTB pull up
TIME 9:30

6.26.14

PM

A. Find 1RM press

135-145-160-165-170(PR)

B. 50x strict handstand push ups for time

TIME 5:01(PR)

C. AMRAP CTB pull ups x2 (rest 8:00 between attempts)

18 + 15

D. 30x clean jerks for time 135

was delirious after so its either 3:27 or 2:27 (previous PR was 2:57)

6.25.14

3 sets each for time
250m row
15x KBS 70#
25x burpees
15x KBS
250m row

1= 4:26 2= 4:20 3=4:27

6.24.14

A. Find 1RM front squat
220-265-275
B. find 1RM hang snatch
135-155-165-175(fx3)

too big of a jump from 165-175, should have done 170 first, probably would have got it.

6.22.14

PM(early)
A. Find 1RM clean
165-185-205-215-225(fx2)
B. Find 1RM close grip BP
185-205-225-240(PR)
C. Find 1Rm weighted pull up
55-70-80-90(PR)-100(fx1)
+
30x cleans(full) @ 77% (170#)
TIME 5:57

6.20.14

PM
A. Find 1RM back squat
300-310(fx1)
+
10 rounds for time
500m row
10x burpees over erg
TIME 27:59

6.19.14 - Granite Games 14.3

PM
AMRAP 9
12-10-8-6-4-2-4-6-8-10….
Deadlift 225#
bar facing burpee

COMPLETED 8/10 deadlifts

6.18.14 - END OF CYCLE 1 - TESTING

PM
A. Find 1RM power clean
175-195-205-210-215-225-235(fx2)
B. 30 power clean at 77% (175#)
3:18
C. row 500m rest 90secs row 500m
1:37.3 and 1:39.6 = 3:16.9

Monday 6.16.14

AM

12x 1 min AD @ 90% + 1 min AD easy

PM

A. Hang snatch - build to 75-80%

115-125-135-140-145

B. Back squat - build to moderate triple

165-195-205-225

C. Press - build to tough single

135-140-145-150-155-160(fx2)

+

3 sets @ 97%

150m row

5x PC&J 95#

5x burpees

Saturday 6.14.14

AM
"Helen Meets Grace" Burpees for Boobs style

For time (with partner)
50x burpees
then
3 rounds
400m run
21x KBS 55#
12x pull ups
then
30x clean & jerk 135#
then
50x burpees

TIME 17:17

Friday 6.13.14 - Granite Games 14.2

PM
AMRAP 16 mins
50 cal row
20x pull ups
40x back squat 135#
20x pull ups
30x front squats 115#
20x pull ups
20x OHS 95#
20x pull ups

COMPLETED 204 reps (4 pull ups into last set)

Legs felt weak from the start…really thought I could get back to rower.

Thursday 6.12.14

Recovery Day

PM
6x RTW (1 min at each) all easy pace
jog
bear crawl
AD
row
R/L side plank
20x sit ups
double unders

Wednesday 6.11.14

AM
5x 500m row @ 1:46 + rest 3:00
1:45.8 / 1:46.0 / 1:45.5 / 1:45.8 / 1:45.9

PM
A. Snatch DL - build to tough single
185-225-245-265-275-285(slipped out of hands)
B. Split Jerk - build to "speed" single (fast & snappy)
165-185-195-205
+
AMRAP 8 mins
50m sled push (+95#)
5x med ball to shoulder (25#)
6x ring dips
7x T2B
COMPLETED 5 rounds

Tuesday 6.10.14

AM
16x 30sec AD @ 90% + 30sec slow spin

PM
A. Heaving Snatch Balance - build to tough single
155-175-185-195-205
B. Front squat @ 20X1 - build to one tough set of 3x
195-215-235(1x)
+
3 rounds for time
15x CTB
15x hspu

rest as needed

2 min AD: 30 sec 85% / 30 sec 90% 30 sec 95% / 30 secs 100%

Monday 6.9.14

AM
40 min Z1 AD + 10 min jog

PM
A. Hang snatch below knee-build to moderate
115-125-135-145-150
B1. Back squat @20X1 1,1,1,1 rest 30 sec
245-245-245-245
B2. Heaving snatch balance 2,2,2,2; Rest 2 min
135-135-145-155
C. 50 press for time @ 75#
3:28
+
5 sets @97%
5x power clean and jerk 95#
6x burpees
20sec AD HARD
Rest 4:30
:57/:57/:56/:57:56

Thursday 6.5.14

AM

40 min Z1 AD

Wednesday 6.4.14 - Granite Games 14.1

AM
40 min Z1 AD

PM
I had to wait until the workout came out and did it at 8:00 at night which is not when I would every choose to train, but leaving town in AM tomorrow and need to get it done.

AMRAP 12 min of
15x squat clean and jerk 95#
15x squat clean and jerk 135#
15x squat clean and jerk 185#
15x squat clean and jerk 225#
ME squat clean and jerk 275#

I completed 43 reps

Tuesday 6.3.14

AM
A. EMOTM for 6: 3x hang snatch (build from 115)
115-120-125-132-132-132
B. 3 sets: 10x snatch balance TnG
88-110-132
C. front squat @20X1 build to ONE heavy 5x
200
D. for time
30x strict pull ups
30x S2OH 135#
30x ring push up
TIME 7:53

Monday 6.2.14

Early PM

10x500m row @ 1:48 pace + rest 3:00

Rest 6 mins after 5 sets

Late PM

A. Back squat build to a heavy 2x

225-255-275-285-295(1x)

B. 5 sets of 1x mid hang muscle snatch + 3x snatch balance (heaving)

95-100-105-110-115

C. For time complete 30x DB push press w/ 50#

TIME 1:30 (reps:14-10-6)

For time

30m front rack KB lunge w/ 55#s

15x burpee box jump overs 20"

30m front rack KB lunge 

15x hang power clean 135#

TIME 8:33  (reps: 15m-15m-15xBBJO-10m-10m-10m-7-4-4) 

second round of lunges went really slow, lot's of time between sets of lunges

Sunday 6.1.14

AM

A.  Find 1RM weighted pull up
45-55-70-75-80-85-90 (got about 3/4 of the way though, but not chin over bar)
B. Build to a tough 5x CGBP
135-155-175-195-205(4x)
C. Find a 1RM Pendlay Row
135-155-175-195
D. 1 set max rep wall ball shots
56 reps in 1:55

4 sets of
row 300m @97%
5x burpees over erg

1:14 / 1:15 / 1:16 / 1:17