Jan 5th-

Monday January 5, 2015 

Snatch Intense + clean and jerk intense + Deadlift CP work + gymnastic volume fatigued 

A. Power snatch. Snatch, work to a tough set ( drop between) - 202

B. Clean. Front squat. Split Jerk 1.2.1 work to a tough set - 275

C. Clean grip deadlift 2 tough reps x 5 sets, rest 2-3 min - 340

+

1 min AD @ high effort - cals/ reps  23/13,  20/12,  18/13

1 min max strict HSPU 

rest 2 min x 3 sets

+
1 min shuttle run @ high effort - i didnt keep track of how many shuttle run i did

10 bar muscle ups - :57(4,3,3), :43(5,5), :41(ub)

rest 2 min x 3 sets 

+

15 rope climbs for time- 3:22 

Tuesday January 6, 2015
MAP

7 min AMRAP @80%- 6 rounds + 3 reps- 
10 thruster @ 65#
30 Double unders
* really focused on being super efficient with the thrusters, toe forward, elbows up, and not sitting so deep in the squats, DU i really wanted to be UB on them and they were with a stumble in the 3rd round
rest 7 mins

7 min AMRAP 80%- 4 rounds + 1rep 
10 hang power clean & jerks @ 95#
10 box jumps 30"
* i hate hang clean/snatches. really gets me breathing hard 


rest 7 mins

7 min AMRAP- 6 rounds + 8 reps
8 Toe 2 Bar
8 cals on airbike
8 ring push ups

Wednesday
 AM
10 min EMOM
3 Deadlift on the min 275- complete, deadlift felt really good, back felt strong
+
15 min EMOM- complete, no miss reps, still working on being more efficient inTnG clean,just fell uncomfortable

1st- 4 Power snatches @ 155
2nd- 4 hang power cleans @155
3rd- 4 squat cleans @ 155

PM
3 sets all out- 12/12, 12/13, 13/13
:25 power cleans 115
:25 burpees
rest 6 mins between sets
3 sets all out - 16/18/, 13/16, 12/18
:25 airbike sprint
:25 Chest to bar
rest 6 mins between
  * had fun with this, airbike and chest to bars hurt, really tried to push it on the PC/Burpees but i just couldnt seem to get any faster
Thursday
off


Friday January 9th, 2015
Am

A. clean.split jerk 2.1, work to a tough set- 265
B. OHS, work to a tough 2- 235- shoulder is feeling a little funny, slept on it last night and that jacked it up,
C. Front squat @ 20x1, 3 reps x 5 sets, rest 3 mins - no grinders, felt strong
(same weight as last week)

PM
5 wall walks
2 x 50 unbroken Double unders
10 burpee muscle ups
rest = work x 3 sets

Dec 29th- jan 4th

Monday December 29, 2014

Snatch Intense + clean and jerk intense + Deadlift CP work + gymnastic volume fatigued 

A. Power Snatch 1.1 work to a tough set ( drop between reps) 210

B. Power Clean. Push Jerk , work to a tough set ( no rest on the shoulders) 255, didn't see the no rest note, but 255 was the last set i did with no resting on the shoulders, kept building to 270, and also was feeling really good and powerful so i kept on building and PR'd my power clean. 300# caught it pretty high too 

C. Clean grip deadlift 3 tough reps x 3 sets, rest 2-3 min - 3 sets with 305 no belt, back flat 

+

1 min row @ high effort -pace/MU  1:40/10, 1:41/8, 1:42/7

1 min max muscle ups 

rest 2 min x 3 sets

rest 5 min 

1 min airdyne @ high effort - cals/C2B   14/22, 13/26, 12/27

1 min max C2B pull up 

rest 2 min x 3 sets 

Tuesday December 30, 2014

AM

MAP sets Intense 

5 min @ high effort- 4 rounds + 15 reps

10 wall ball 20# to 10ft

40 double under 

rest 5 min 

5 min @ high effort- 5 rounds + 2 reps

10 KBS 32kg

10 burpee to 6" touch 

rest 5 min 

5 min @ high effort- 3 round + 7 cals on airbike 

10 cal airdyne

10 Hand release push up 

10 sit up

rest 5 min 

5 min @ high effort - 3 rounds + 6 reps

8 toes to bar 

8 hang power clean 115# 

8 box jump over 24"

PM

z1 + scap work + back accessory 

10 min easy row

+

20 tgu slow and steady 24kg- completed, 

+

10-15 back extension x 3 sets , rest 1 min - sets of 15

+

10 min easy row 

Wednesday December 31,2014

AM

Deadlift Volume OTM + Barbell EMOM

A. Deadlift 3 reps OTM for 10 min @ 255# - completed 

+

15 min EMOM- no misses, got me breathing a bit, felt extremely uncomfortable with the squat clean, upper  back just feels tight alot lately 

1st: 5 tng power snatch 135

2nd: 5 hang power clean 135 

3rd: 5 tng squat clean 135 

PM

LActic Power Intervals - kbs/cals- 13/8, 12/?, 12/11, 12/12, 13/12, 12/13, 13/14, did and extra two sets cause evan called me a bitch on the first set, said i need to get hight on the bike, and the second set didnt register, but over all i enjoyed this and felt really good

:20 KBS 32kg 

:20 airdyne 

rest 5-7 min x 5 sets all out

Thursday January 1, 2015

OFF

Friday January 2, 2015

AM

Clean and Jerk Intense + Snatch Intense + Front squat  

A. Clean, work to a single - 295, misses 305 bc i dropped my elbow and called it there

B. OHS, work to a tough 3 - 240, miss 255, feel i can do better then this, i took alot of set to get here

C. Front squat @ 20X1,  3 x 3 , tough sets but no grinders, rest 2-3 min - all sats at 235

PM

20 wall ball 20# to 10 ft - 2:41(3,3,4), 2:22 (ub-Du) (4,4,2), 2:56 (5,5), 2:39 (ub-mu)* the double under were pretty much completed in 2 set, except the 3rd set, i just kept tripping up, played around with reps on the muscle up per set cause i know i could not systane ub or 2 sets all 4 sets, *im to fat

50 double under 

10 muscle ups for time

rest= work x 4 sets 

Saturday January 3, 2015’

MAP sets intense 

10 min @ moderate effort - 4 rounds + 20 reps

15 Deadlift 135#

15 box jump over 24"

15 cal airdyne 

rest 10 min 

10 min @ moderate effort - 5 round + 11 reps

10 hang power snatch 65#

10 burpee over bar 

10 toes to bar 

Sunday January 4, 2015

OFF Z1

Dec 22nd - 28th

Monday
A. Squat jerk , build to moderate single- 245, wasnt expecting on being able to hit, had a couple of misses along the way but was only bc i would catch the bar in my finger tips, think i can add some more to this
B. Snatch. below knee snatch, build to a moderate set (no dropping the bar)- 210, had a few misses, change up my approach on build up and focused on making contact with the bar in the same position. 
C. Halting clean grip deadlift, 2 reps x 5 sets, rest 2 mins- 315 for all sets 
C. front squat, 2 reps @ 41x1 x 5 sets, rest 2 mins- 225, 245, 265, 275, 275
D. Barbell good morning, 6 reps x 4 sets, 90sec rest- 85, 95, 105, 115

Tuesday

A. Push Jerk. Split Jerk 2.2 , work to a tough set ( no dropping between reps) - 235

B. Bench press 3-4 reps x 3 sets, rest 2-3 min - 4 sets of 3 reps @ 225#

+
30 min EMOM: this was a fun workout, kept trying to push the pace  :18,:18,:17,:18,:18,:17,:18,:17,:16,:17,:16,:16,:17,:16,:16,:16,:16,:17,:15,:16,:16,:15,:16,:15,:15,:15,:16,:16,:15,:15
1 power clean @ 155#

2 burpees over the bar 

3 wall ball 

4 pull up 

Wednesday 

A. Snatch Pull 1 rep every 90 seconds x 5 sets @ 255 -complete 

B. Power snatch. Hang power snatch. OHS OTM for 10 min ( 5 min @ 135 , 5 min @155)- no fails 

+
5 RFT- 8:57- scored pretty much the same thing as last time, only difference is that my quads didnt burn out like the last, just got me breathing really good, double under werent unbroken, completed within 2-3 sets, kept tripping 

15 Power snatch @ 75#
30 Double under 

rest 5 min 

5 min AMRAP  @ 90%- 2 rounds + 4 reps, messed up and thought it was a 3 min AMRAP, legless RC were tough here, had to kip hard on the 2nd and 3rd  rounds, probably cause of the pull ups the day before 

1 legless rope clim

1 Rope climb 

5 ground to overhead @ 135# 

Dec15th- 21

Monday
A. Snatch, work to a single- 230

B. Front squat @ 41X1, 3 reps x 4-5 sets, rest 3-4 min - 225, 245, 265, 285

C. Deadlift @ 50X0, work to a tough set of 3 * strict tempo- 305 with no belt

D. Barbell good morning 8 reps x 4 sets, rest 2 min - 65, 85, 105, 125

Tuesday

AM

Upper pressing strength

A. Weighted Dip @ 40X0, 2 reps every 90 seconds for  5 sets-  71 ,71 ,76 ,76 ,81 ,81 ,81, judging from last week i figured 70# would be good, but i moved through this, so i add weight , should of started around 85#

+

10 RFT: 6:42

3 muscle up

5 Box jump  30” step down 

+

400m Double arm farmers carry for time 32kg - 8:30

PM

single aerobic-cals per set, 44, 45, 44, 45, 50

Airbike 3 min@ 85% / 3 min @ 50% x 5 sets

Wednesday

AM

A.  Snatch Pull 1 every Minute x 10 min @ 245

B. Power snatch 3 tng reps OTM for 9 min (3 sets @ 135 ,3 sets @ 155, 3 sets @ 175)- no missed

C. 50 toes to bar for time, every time you break 10 burps- 2:08, broke at 40 reps 

Pm
10min AMRAP- 225 DU 
50 burpees to a 6" touch
40 deadlifts @ 195
Amrap double unders

Thursday

Off

Friday

AM

Clean intense + Back squat moderate + Deadlift moderate 

A. Clean Deadlift. Clean Pull. Power Clean. Hang power Clean, work to a tough set- 255, missed the last hang clean on my set of 275

B. Back squat @ 40X0, work to a tough set of 3 - 315

C. Clean Grip Deadlift, Work to a tough double - 315 with no belt

D. Stir the pot on SB ::40/ minute x 8-10 min - completed, I hate these 

PM

Row 2 min @ just over best 2k pace, rest 2 min x 8 sets - 1:50, 1:50, 1:50, 1:50,  1:49, 1:49, 1:48, 1:48

Saturday

AMRAP in 17 minutes of:- 8 snatches at 165

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

Dec 8th- 14th

Monday

Snatch intense + Front Squat intense + Deadlift moderate

A. Power snatch, work to a heavy single- 215, think i have some more in me 

B. Front squat @ 41X1, 4 reps x 4-5 sets, rest 3-4 minutes - sets of 4: 225,245,255,265

C. Deadlift @ 50X0, 1.1.1 x 5 sets, rest :10/ rest 2 - 255, 275,295,305,315

D. Back extension @ 2020 ,8-10 reps x 4 sets, rest 90 seconds- sets of 10 

Tuesday

AM
Upper pressing strength
A. Weighted Dip @ 40X0, 2-3 reps x 5 sets, rest 2 min-sets of 3: 70, 75, 80, 85, 90, 
+

10 min EMOM- rope climbs got tough, sat out on the 6th min and 2 reps were regular 

1 legless rope climb

5 C2b Pull up 

3 10" deficit HSPU

+

 Front rack carry w/ 70# in each hand 100m x 3 sets, rest as needed- unbroken in 1:12, 1:08, 1:03

PM
single aerobic
Airbike 2 min@ 85% / 2 min @ 50% x 8- total cals 314, cals per set on 29,29,29,29,28,27,29,30

Wednesday

AM

Snatch skill work + muscle up skill work

A. Snatch Deadlift. Snatch Pull 1.1 every 2 minutes x 5 sets ( weight 245)- completed 

B. Hang snatch High Pull. Hang power snatch 1.2 OTM for 9 sets ( 3 sets @135, 3 sets @155 , 3 sets @175 ) - miss read the high pull, did 3 hang power OTM , no misses

C.  10 unbroken muscle ups x 3 sets, rest as needed to keep them unbroken - times per set - :33, :33, :31 with 4 mins rest between

PM

For Time 10-15 min range 

3 min AMRAP- 3 rounds + 4 reps

10 power snatch 75#

20 double unders 

rest 3 min 

3 min AMRAP - 4 rounds + 7 reps

10 pull up 

10 box jump 24"

rest 3 min 

3 min AMRAP - 2 rounds - used the assault bike 

10 thruster 95#

10 airdyne cals 

Thursday
Off

Friday

Clean intense + Back squat moderate + Deadlift moderate 

Event 1 from OPEX Challenge

Unlimited attempts @

12 deadlift

9 hang power clean

6 shoulder to overhead  

+ fail attempts at 225(9 hpc),215(1pj),205(3sj),

 complex took a lot out of me, and was very tough mentally

rest as needed

Chest to bar pull up ladder- 1:39

PM

For time:- 9:31

warm up good, go hard this is a sprint 

40 Row calories

30 Front squats - 75

30 Row calories

20 OH squats - 75

20 Row calories

Each break from the squat sets results in a 12 Bar-facing burpee penalty

Saturday

Re- test anything from yesterday if you want to or I will write something up depending on how today goes

Dec 1st--7th

Monday

Snatch intense + Front Squat intense + Deadlift moderate  

A. Snatch. Hang Snatch. OHS, work to a tough set- easy 215, jumped to 235 but missed the hang forward 

B. Front squat @ 41X1, 5 reps x 4-5 sets, rest 3 minutes- sets of 5- 205,225,245,265

C. Deadlift @ 50X0, work to a tough set of 3- 305

* flat back, keep the tempo

D. Back extension @ 2020, 10-12 reps x 3 sets, rest 90 seconds - completed sets of 12

Tuesday

AM

Upper pressing strength 

A. Weighted Dip @ 40X0, 3-5 reps x 5 sets, rest 2 min- sets of 5- 46,53,58,60,65

B1. AMRAP strict HSPUto 4” deficit, rest 90 seconds - 5,5,5

B2. AMRAP strict C2B chin up , rest 90 seconds x 3 sets - 8,7,6 

C. 400m front rack carry w/ 53# in each hand for time - 5:42, i made it to the phone pole just pass the 200m mark before i broke, took a quick rest ( bout 30 sec) and then got to the 400m mark, took a good rest and back to the 200m mark and broke for the 3rd time, and finally back to the finish 

PM

single aerobic

Airbike 90 seconds @ 85%/ 90 seconds @ 50% x 10 sets - 301

Wednesday

AM

Snatch skill work + muscle up skill work

A. Heaving snatch Balance, work to a heavy single, not a max, no misses - 245

B. Hang snatch 3 reps x 9 sets  rest 90 seconds ( 3 sets @50%, 3 sets @ 55%, 3 sets @ 60%)-  percent off of my 235 hang snatch, no fails

C. 3-4 muscle ups OTM for 10 min ( work on keeping feet together, tension throughout)- 4 OTM, kept feet together and a little kip, messed around with kipping the dip and not, 

PM

For Time 10-15 min range - 16:07

For Time:

50 cal airbike

50 ft overhead walking lunge 95#

20 power snatch 

10 burpee over bar 

20 clean and jerk 95#

10 burpee over bar

50 ft overhead walking lunge 95#

50 cal airbike 

Thursday

OFF

Friday

AM

Clean intense + Back squat moderate + Deadlift moderate 

A. Clean and Jerk 1.1, work to a challenging set- 255, missed the 2nd jerk on 285

B. Back squat @ 40X0, work to a tough set of 5- 285, 

C. Deadlift @ 50X0, work to a tough set of 3 - 305
* felt 

PM

single aerobic 

Row 90 seconds @ best 2k pace, rest 90 seconds x 10 sets 

Saturday

For Time piece, a lot of contractions - 26:44, held like an 85% pace

For Time:

50 cal airdyne

50 box jump over 24"

50 KBS 32kg

50 hand release push up

50 KBS

50 box jump over 24"

50 cal airdyne 

Sunday

OFF

Nov 24th- 30th

Monday

A. Deadlift @ 50X0, work to a tough set of 5 ( perfect back angle)- 315 

B. Barbell split squat  @ 3030, 10-12 reps / leg x 3 sets, rest 90 seconds between legs - sets of 12 with 135#, this was really tough

C. Back extension @ 2020, 10-12 reps x 3 sets ,rest 60 seconds - sets of 12 

D. Hollow body rock 30 seconds x 5 sets, rest as needed- completed with 30 sec rest between sets 

Tuesday

Aerobic single 

Airdyne 1 min @ 85-90%/ 1 min @ 50% x 10 sets- 212 total cals on assault bike

+

rest 5 min

+

Row 1 min @ 1:45/500/ rest 1 min x 10 sets - finished around 4,700 meters

Wednesday

A. Snatch Grip Deadlift @ 40X0, 5 reps x 4-5 sets @ , rest 3 min - sets of 5 with 185 ,205, 225, 245, 265

B. BTN split jerk. Split Jerk OTM for 10 min ( 5 sets @ , 5 sets @ )- 5 sets at 245, and 2nd set of 5 at 265- no misses

C. Barbell good morning @ 3030, 10-12 reps x 3 sets , rest 90 seconds- 65(12), 85(12), 95(10) 

D. For Time: 12:02 - this was really fatiguing on the shoulders, im pretty slow on the burpee muscle ups
25 strict HSPU

10 burpee muscle ups

15 strict hspu

10 burpee muscle ups 

10 strict hspu

10 burpee muscle ups

Thursday

Friday

A. Above knee hang clean, work to a tough double, no dropping between reps- 295

B. Deadlift @ 50X0, work to a tough set of 5- 275,  back felt a bit achy 

C. 3 tng deadlift OTM for 10 min @ 275- completed, got tough toward the end

D. 

21 Power snatch @95#- 8:00- def feel i could of pushed this alittle more, bitch out durning the snatches and clean 

15 cal airdyne                        and jerks, feel i waas babying the back alittle bit tho to

15 Power clean and jerk 

15 cal airdyne

9 thruster 95#

15 cal airdyne 

Saturday

10 cals on rower

5 box jump overs

1 Rome climb to 15"

rest 1:00 x 15sets @ high effort - :47, :46, :43, :41, :38, :40, :42, :40, :44, :40, :43, 39, :43, :47, :37

* my rest was a little bit more than a min because it was just easier to keep it going at the to of ever min, I didn't have my watch on me, if I did I would have used it and rest exactly1 min