Programming : 2013

Monday, December 30, 2013

Dec 30th- Jan

Monday

A. Power Snatch, build to a heavy single- 202.5

B. Back Squat, 21x1, 10,8,6,4 rest 3 min - 245(10), 255(8),270(6), 295(4)-bar felt really light today, could of had more weight on the bar but i tend to break down on the highter rep ranges, i judged this workout off of the last time i squated at a silimar tempo back in Sept, just added a litle bit more weight

C. Weighted chin up @ 21x2, 6-8 reps x 4 sets, rest 2 min- all sets 25lbs- 8,8,6,6

Tuesday

5 min AMRAP @ 90% -3 rounds + 5 cals, thrusters were UB

15 cals airdyne

15 thrusters 75#

rest 5 min

5 min AMRAP @ 90% -4 rounds + 5 reps,

10 power clean 95#

12 box jump 24"

rest 5 min

5 min AMRAP@ 90% - 3 rounds + 19reps, all reps were UB except my 3rd round of DU, I triped up

10 wall ball

10 toes to bar

30 double unders

20 min z1 airdyne

Wednesday

A. Squat clean. Split jerk, 3.1 build to a tough set. Touch and go on cleans -245, 265( got the clean, failed the jerk)

B. 3 Touch and go deadlift on the minute for 10 min, start at 315- started get tough around 7 mins,

C. Split jerk cluster 1.1.1 x 4 sets, rest 2 , start at 225 add if possible - 225 , 245x 3

5 min amrap

155# squat clean thruster -28 reps

Thursday

Off

Friday

A. Snatch, build to a touch and go triple -205, 210(failed the 3rd rep)

B. Above knee hang clean, build to a tough set- 275, 285( had a hard time catching in the hole)

C. Back Squat 5 reps @ 70% 1RM x 4 sets, rest 3 - 260

Saturday

Row 250m @ 97%, rest 6 min x 6 sets-41.8 sec, 43 sec, 43.1 sec, 43.5 sec, 43.9 sec, 43.1 sec

Open 13.2- 7 rounds + 14reps- i feel i could push it some more, i felt really slow through the push press, my lower back didnt really flair up to bad, it was really in my feet this time, i stand on the outsides of my feet on my DL and that is causing then to cramp up. if i tested again i could match my previous score of 8 rounds + 8 reps, but i donit think ill be ale to break into the 9th round

shoulder to OH

deadlift

box jump

Tuesday, December 24, 2013

Dec 23th- 29th

Monday
AM

A. Snatch Grip Deadlift, 41x1, Build to a heavy single holding tempo- 315

B. Close Grip Bench press, build to a max on the minute, small jumps, start at 185 -285, 295(f)

15,12,9 - 2:55

Power Clean 115#

Burpee

1k row @ 1:50/ 500 pace rest 3 min x 3 sets - 1:50pace- 3:40 time, 1:50.9- 3:41, 1:50.8- 3:41.6

rest 5 min

1k row @ 1:52/ 500 , rest 3- 1:52.5-3:45, 1:52.7-3:45.5, 1:52.8- 3:45.7

Tuesday

Build to a heavy single OHS- 245#
+
1 weighted legless rope climb every 2 mins for 5 sets- increased weight per set- 15lb, 20lb,20lb,25lb,25lb
+
5 unbroken kipping HSPU to 10" depth on the min till failure - 4 rounds + 2

Wednesday

A. Back squat, build to a heavy single- 370 new PR

4 rounds:- 14:54

5 power clean at 245

5 muscle up

Rest 10 min

For time: 10:19

750m row

25 wall ball

25 box jump

25 kb swing 32kg

750m row

Thursday
off

Friday
AM
Snatch grip DL- 41x1, 1 rep x 5 sets rest 3 min- 300 for all sets
behind the neck jerk OTM for 10 mins @ 245- no misses
5 min clock: 30 MU +AMRAP DU- 52 double unders-finished the MU at 4:12- i can get that under 4, i held back alittle

PM
35 sec airdyne sprints: rest 4:25 x 3 sets- 29 cals, 31 cals, 29 cals

Saturday

A. Build to 5 rep max tng clean- 245(5) 255(3)- I wasn't sure what to aim for, was pretty much a guess, was hopeing for 265, but knew it would be tough. If I opened with 255 I know I would of got it, I dropped it cause I lost my grip

10 min EMOM- have video

First minute: 10 OHS 95#

Second minute: 10 wall ball to 12'

10 min EMOM

First minute:30 second tough row- damper set to 10- 1st- 1:46pace/154meter, 2nd- 1:37.4p/154m, 3rd- 1:36.7p/ 155m, 4th- 1:34.9p / 158m, 5th- 1:31.4p/ 164m

Second min: 12 quick box jumps - used a 24in box- recorded my times , 17sec, 20sec, 20sec, 20sec, 21sec

Tuesday, December 17, 2013

Dec 15- Dec 22

Monday

A. Snatch Grip Deadlift @ 40x0, 1 rep every other minute for 5 total sets - 285#

B. Close Grip Bench press @ 31x1, 2-3 reps x 6 sets , rest 2 - sets if 2 with 235#

4 min AMRAP- 2 rounds+ 7

15 115# thruster

15 toes to bar

5 min row @ 1:55/ 500 pace- 1:55.3, 1:55.5, 1:55.8. 1:55.4

rest 3 min x 4 sets

Tuesday

A. Build to a heavy single snatch -215/220- the weight wasn't a killer, I couldn't get the bar behind me enough, kept loosening it in front, had at least 10 misses. Felt like giving it a shot again later on and just felt so much smoother, only had like 3 misses but then hit it on the next attempted

1 weighted RC every minute for 10 min , use weight belt, add weight per set if possible- 15lb vest-wasnt able to finish the EMOM, failed the 7th min, wasn't able to reach the top of the rope, started sliding back down

3 tough strict HSPU to deficit every minute for 10 min- 5 sets @ 8in, 5 sets @ 10in

30 strict L pull ups for time-3:24

30 min z1 airdyne

Wednesday

A. Back Squat, Build to a heavy single -365

Unbroken overhead squats for time 7>1 @ 155# - 3:25

rest 10 min

3 rounds for time: 15:58

100 Double unders- really struggled with the double unders

10/10 KB snatch 32kg

Thursday

20 min z1 + mobility

Friday

A. Snatch Grip Deadlift @41x1, 2 reps x 5 sets, rest 3 min - all sets with 285

B. Behind the neck Jerk. Jerk OTM for 10 min, weight 225# - no misses

C. 5 ring muscle ups OTM for 10 min -first 4 mins were UB sets of 5, 3 sets broken into 3&2, then I struggle for the last 3 mins

AD 30 seconds @ 95%, rest 3:30 x 5 sets- 27,26,28,28,27

Saturday

5 TnG CLEANS @ 205 every other minute for 5 sets- no misses, however it was more like a 2 min rest between set, my knee was bothering me alot from snowboarding earlier in the day. however i feel that if wasnt an issue id be just fine, each set took between 15-20 sec
+
10 min EMOM- wasn't until the about 6 or 7 mins in were i started to notice my low backs was burning out, wasn't on the snatches but it was the box jumps that got it going
1st: 8 power snatch- first 2 sets were UB, one set of 6&2, and the rest broken in sets of 4
2nd: 12 box jumps 24"
+
10 min EMOM- moved through it pretty well, should of gone UB on the wall balls
1st: 20 Deadlifts @ 95- UB, made sure my shoulders were pulled back and kept my butt engage
2nd: 15 wall balls- broken into 8&7

Monday, December 9, 2013

Dec 9th - 15th

Monday

A. Snatch grip deadlift 40x0, 2 reps x 7 sets , rest 3 min- 245(2), 255(2), 265(2), 275(1)

B. CG bench press 31x1, 3-5 reps x 5 sets ,rest 3 min- 205(5), 215(5), 225(5), 235(4), 245(3)
+

5 min amrap- 3 rounds + 1 OHS, im have more in me, had a couple of stumbles durning the workout

15 OHS 95#

3 rope climb

5 min row @90%- 1:54.8, 1:55.3, 1:55.5, 1:56.6, 1:56

Rest 3 min x 5

* focus on good breathing and consistency here

Tuesday

A. Build to a heavy single snatch- 220#

For Time (unbroken):- 11:57

7>1 Muscle up -4:38

1>7 CTB pull up-7:22

7>1 HSPU-10:20

1>7 T2B -11:57

30 min z1 airdyne

Wednesday

A. Back Squat Build to a heavy double -355

15 squat Clean for time 245# -5:56

rest 10 min

4 rounds for time: -23:48- suffered through this, legs felt heavy, and kept crapping up

15 toes to bar

20 wall ball

25 kb swings 24kg

30 box jumps 20"

Thursday- off

Friday-
Am
A. Clean Grip Deadlift @41x1, 2 reps x 41x1, 2 reps x 6 sets rest 3 min-295( for 3 sets), 305( for 3 sets)
B. BTN jerk, Split jerk EMOM for 10 mins @ 205, no misses- no misses
C. 50 Bar muscle ups for time- 5:45

Pm
30 sec airdyne @ 95%, rest 4 x 6 sets- 1st- 28 cal, 2nd- 26 cal, 3rd- 27 cal, 4th- 30 cal, 5th- 24 cal, 6th- 26 cal
* rest 10 mins after set 3

Saturday
Am
3 T&G cleans @ 225 every other min for 10 sets- no misses
+
20 min EMOM
first- 15 russian KBS
second-- 10 box jumps (step down)

Pm
4 rounds for time- 15:58
50 cals airdyne
3 rope climbs

Monday, December 2, 2013

Dec 2nd-Dec 8

Monday

A. Snatch Grip Deadlift @ 40x0, 2-3 reps x 6 sets ,rest 4 min-sets of 3 with 235

B Close Grip Bench Press@ 31x1, 4-6 reps x 4 sets, rest 3 min- - 200(2)215(6)x2, 225(4)

5 min AMRAP - 3 rounds+10 wall balls

15 wall ball

2 rope climb

15 Box step up 24"

5 min row @ 85% ,rest 5 min x 5 sets, consistency here- 1:54, 1:54.8, 1:55, 1:59.5- i called it quits after the 4th set because my lower back fried out for whatever reason. my 4th set was horrible and i know it was only going to get worse

Tuesday

A. High Hang Snatch, Above knee snatch, below Knee snatch, hold for a second at each position, every minute for 10 min - 165- failed the 3 rep from 4 mins on. weight isnt heavy for me, really think it was just a shit day,feeling kind of off today, kept missing foward

B1. 25 Unbroken Pull ups, rest 10 seconds

B2. 20-25 weighted Hand release push ups, rest 3-4 min x 3 sets- unbroken sets of 25, pull-ups/ push-up both done with 15lb vest

30 min z1 airydne

Wednesday

A. Back squat

3,2,1,3,2,1 rest 4 min 315(3), 325(2), 345(1), 345(3), 355(2), 365(1)(f)-

10 squat clean thruster for time @ 205# - 3:09

10 min AMRAP -275 DU-this is how it was broken down-(50,25,50,5,30,15,50,50)

Double unders, every time you break complete 3 wall walks

Thursday

20 min z1 airdyne + light mobility

Friday

A. Clean Grip Deadlift @ 41x1, 3 reps x 6 sets, rest 4 min- 245(2), 255(1), 265(3)

B. 3 TNG push jerks from the rack every minute for 8 min , start @ 185#, no misses-i increased weight every 2 mins, no misses, 185(2sets), 195(2sets), 205(2sets), 215(2sets), 225( just for fun)

C. 4 bar muscle ups every minute for 10 min - no failed reps, was alittle more challenging, feel i moved through it well

Airdyne 25 seconds @ 97% ,rest 3:35 x 6 sets-cals per set- 25,24,21,22,22,23

Saturday

3 touch and go cleans every minute for 10 min @ 205# -challenging but got through, my last set i had to rest an extra min cause i was going to fail the last set, no belt

20 min EMOM - went very well, was nervous that i was going to destroy my lower back but that was not the cast, lower back healed up just fine, just kept a nice pace and moved,

First: 10 alt Dumbell Snatches @ 60#

Second: 7 Burpee Box jump

run 400m -1st set- 2:00 with a 1:33 run 2nd- 1:58 with a 1:29 run

25 pull ups

rest 3 min x 2

then rest 10 min

90 second airdyne @ 90% -1st- 1:59 with 35 cals 2nd- 2:01 with 29 cals

25 pull ups

rest 3 min x 2

Monday, November 25, 2013

Nov 25th- Dec 1st

Monday

A. Snatch Grip Deadlift 40x0, 3-5 reps x 5 sets rest 4 min-sets of 5 with 215, again really trying pull my shoulders back and keeping a flat back and driving through my my legs. i did video on of my sets

B. Close Grip Bench Press 30x1, 8,6,4,2 rest 3 min-195(8), 205(6),215(4),225(2)

4 min AMRAP -3 rounds- struggled on the Double unders alittle bit, the first and second round i stumbled a couple times

15 thruster @95#

30 double unders

4 min row @ 90%- 1st-1:52, 2nd-1:51, 3rd-1:52.7, 4th-1:51.2, 5th-1:51.4, 6th-1:52

rest 4 min x 6 sets

Tuesday
AM

A. Snatch. Pressing snatch balance. Snatch balance, 1 set every minute for 10 min-125# - pressing snatch balance was the limiting factor in this EMOM, weight was super light for the snatch/balance, i was able to hit a couple of sets with 135 to warm up but felt id burn out durning the EMOM

B. 3 touch and go above knee hang squat snatch every minute for 7 min-165# failed the last rep on sets 4 and 5

C1. 20 CTB pull up , rest 10 seconds-unbroken sets

C2. 20 hand release push ups, rest 2-3 min x 3 sets

30 min airdyne z1

Wednesday

A. Back squat 6,4,2,6,4,2 rest 4 min-300(6), 305(4), 310(2), 310(6), 315(4), 325(2)- all sets with a belt, felt really good with these squats. kind of feel i have more in me

6,5,4,3,2,1 - 6:52- for the first time i passed on using the belt, felt really good, felt strong,

Power clean 225#

40" box jump

Rest 10 min

5 rounds for time: - 15:48- airdyne was the killer here, all KBS were unbroken

15 KB swings 32kg

15 burpees to 6" touch

15 cal airdyne

Thursday

20 min z1 airdyne + mobility

Friday

A. Clean grip deadlift @ 41x1, 4-6 reps x 5 sets, rest 3-4 min-sets of 6 with 235,i really wanted to focus on keep form, keep good angle and keep shoulders pulled back

B. Push jerk. Split Jerk 2.2 x 5 rest 2, start @ 185- alls set with 205, was going to go up in weight but my shoulder is bothering me and didnt want to aggravate it more

C. 3 bar muscle ups every minute for 15 min- again like a walk in the park, no failed rep, wasnt breathing hard at all

Airdyne 20 seconds @ 97% rest 2:40 x 8 sets, rest 10 min btwn sets 4& 5-cals per set- 21,21,19,21,21,21,19,20

Saturday

3 TNG cleans every 30 seconds for 5 min, 185# -had to drop to single for the 3rd min, cause i was going to start failing reps, and the back to T&G for the 4th min and failed on my last set- struggle alittle bit with this one, back was alittle tight but kept good form, no belt

20 min EMOM -

First minute: 3 burpee muscle ups- failed one rep towards the end of the emom, do to my shoulder is really flaring up,

second minute: 12 TNG DL @ 135#- went very well with the dead lifts, made sure to keep good back angle, really tried to not rely on my lower back to do all the work, used my leg, drove through the floor, pulling my shoulders back

4 sets: 400m run

25 unbroken pull ups , rest 3 min , take an extra 5 min btwn sets @& 3

Tuesday, November 19, 2013

Nov 18th-24th

Monday

A. Snatch Grip Deadlift 40x0, 4-6 reps x 4 sets rest 4 min -sets of 6 with 215- really tried to focus on pulling my shoulders back and not rounding

B. Close Grip Bench Press 30x1, 10,8,6,4, rest 3 min - 165(10),175(8),190(6),205(4)

3 min AMRAP: - 4 rounds

7 KB swings 32kg

7 no push up burpee box jump

3 min row @ 90% rest 3 min x 7 sets-all sets i pulled at least 800 meter + but my pace suffered as sets went on- first few set were around a 1;45pace then faded off to a 1;52+ pace for the rest
- as we spoke durning the week about this, you dont want me using my mask for this and i wont from here on...
i wasent feeling good at all the whole day, and had on the mask for this cause i remember from messing around in the past with it that im able to sustain my efforts, but however being sick and wearing it wasnt such a smart move

Tuesday

A. Squat snatch. Overhead squat 1.3, rest 2 min x 5( light loads here) - all sets with 175- no fails

B. 3 Tng Above knee hang squat snatch,3 reps on the minute for 5 min- all sets with 165 ( only failed the last rep on my last set, drop it forward)- i think im capable of going heavier but im trying to train without it for a while

C1. 15 CTB pull ups, rest 10 seconds- all set unbroken and within 15sec

C2. 15 ring dips, rest 2-3 min x 3 sets- all sets unbroken and wthin 16 sec

30 min airdyne z1

Wednesday

A. Back squat 8,6,4,8,6,4 rest 4 min-265(8), 275(6), 285(4), 285(8), 295(6), 300(4)

+ -the first 5 sets was all done without a weight belt and i definitely noticed how much it helps me. as the sets and weight increased, i noticed that i dont explode out of the hole as fast, and i drop my chest and shoot my ass up like a good morning. the last set i bitched out and put on my belt for my last set with 300# and i swear i would of squatted all 6 sets with it 300 on my back

5,4,3,2,1 - 3:20

thruster 155#

Muslcle up

rest 10 min

7 rounds for time : -17:35- i kind of feel this could of been better. wasnt really breathing to hard through it, however i was very fatigue on the push ups and the GHD's

15 HR push ups

15 Box jumps 24" step down

15 ghd sit up

Thursday

20 min airdyne + mobility

Friday

A. Clean Grip Deadlift @ 41x1, 6-8 reps x 4 sets rest 3-4 min -sets 0f 6 225,255,275,285- started rounding as the weight increases- got to keep in mind that i should lighten the weight and focus on pulling my shoulders back more and maintaining a flat back

B.. Push press. Push Jerk 2.3 x 5, rest 3 -205,205,210,210,215

C. 3 bar muscle ups every minute for 10 min -no failed reps, like a walk in the park

PM Airdyne 15 seconds @ 97% rest , 1:45 , 10 sets, rest 10 min btwm set 5& 6- total cals per set- 20,18,20,17,17,17,16,16,13,17

Saturday

3 TnG cleans every minute for 10 min 185# weight felt good, wasnt really breathing hard either. however i did put on my weight belt for this

20 min EMOM : - unbroken sets- had about 40+sec rest for every set

first minute:10 KB swings 32kg

second Minute: 10 burpees

4 sets of the following: 1st- 1:54 2nd-1:55 3rd-1:57 4th-1:55

run 400m- 1:26,1:27,1:30,1:30

20 unbroken pull ups

rest 3 min btwn sets

Sunday

OFF Hey Ryan, you want to how how i was feeling by the end of the week since you up'd the volume. And to be honest im feeling real good. Eating and resting enough, and spending more time on mobility. Wednesdays workout was tough but nothing to bad. Legs and chest were pretty sore the last couple days. And it still looks like no work for the up coming week, so feel free to keep the volume coming. Enjoy your trip, have fun and happy thanksgiving

Tuesday, November 12, 2013

Nov 11th- 17th

Monday - off

Tuesday -

5 min AMRAP @ 90%- 2 rounds + 20 wb+ 26 du
20 wall ball (broken in sets of 10)
50 double unders
5 min rest
5 min AMRAP @ 90%- 3 rounds
5/5 kb snatch 32kg
10 box jump 30"
5 min rest
5 min AMRAP @ 90%- 4 rounds
7 CTB pull up
100ft bear crawl
5 min rest
5 min AMRAP @90%- 5 rounds
3 Kipping HSPU
3 muscle up
30 walking lunge
8/10- feeling good. not to sore, just the calfs alittle, and tight in my mid back

Wednesday

AM

A. Deadlift 5 touch and go reps x 5 sets, rest 90 seconds • keep perfect back angle on all reps- 305(5),325(5)x4
B. Push Press. Push Jerk 2.1 , every minute for 10 min-205- push press was getting tough after about 5 min,
C. 80 2 pood KB swings for time-- 4:42

PM
7:30 airdyne @ 90%, 7:30 @ 50% x 2- total cals 467

Thursday

OFF

Friday

A. Build to a heavy single above knee hang clean - 300
B. Front Squat 3 x 3 @ 85% rest 3 min - -275
+
6>1
155# power snatch- 6:11
Muscle up

Saturday

crossfit based tester

21-18-15-12-9-6-3- 9:06

KB swing 32kg

wall ball

20 min z1 run

Monday, November 4, 2013

Nov 4th-10th

Monday

A. Front Squat 2 reps x 3 sets, rest 3 min , all sets about 90% 1RM- 285,295,295
B. Snatch, build to 90% for a single,-212.2
C. Clean and Jerk, build to 90% RM for a single- 265
D. 1000m row @ 90%, rest 2-3 min , build to 80-85% c& J for a single- 3:35 on the row, 280 for the C&J

Over all for today thing felt pretty good, I got more in me for the row so that pace is def going to be lower. And I'm comfortable with the clean and jerk, I don't think ill pr but I'll defiantly be happy with 280/285. My only concern is with my left shoulder, it's extremely tight and I'm noticing now that it is effecting my jerk.

Tuesday

A. Press, build to a heavy single - 185

B. Kipping HSPU 1 set to failure, no more than 1 second rest on the head - 30

C. 85# KBS 15 reps, rest 60 seconds x 3 sets - all unbroken

row repeats

500m row @ 1:45

rest 2 min x 8 sets

rest 10 min btwn sets 4 & 5 - 1:43.7, 1;44.1, 1:44.5, 1:45.3, 1:44.0, 1:45.0, 1:45.5, 1:46.6

Wednesday

Southie WOD 4 - 7:53

airdyne work - 1st- 137 cals, 2nd- 144 cals, 3rd- 157 cals- my 30 sec on was i held my watts around 311 and up, and then about the half way point i cranked it up toward 350±watts

30 seconds

x 10 sets

rest 5 min x 3 sets

Thursday

15 min z1 airdyne

10 min double under practice

15 min power snatch tech work, doubles and triples keep the weight light

handstand walk tech work

Friday
OFF

Saturday-Sunday

competition

Monday, October 28, 2013

Oct 28th- Nov 3rd

AM
A. Back Squat, build to a heavy 5 rep -325
B1. Weighted chin up 2-3 reps, rest 10- sets of 3 60,75,75
B2. Weighted legless rope climb, rest 2:30 x 3 -15(1),15(1),15(1)
C. 20 wall walks for time - 2:39

PM
15 second airdyne, near all out , rest 1:45, x 12 sets, rest 6 min after set 6

Cals per set-16,17,16,16,15,16,17,16,15,15,13,17

Tuesday
AM
A. Press, 6,4,2,6,4,2 rest 3-145(6), 155(4), 160(2), 160(5), 160(4), 165(2)
B. Power clean. push press. push jerk 1.2.3, rest 2 x 4 sets- 195, 205,205,205
C1. KBS 85# 12 reps, rest 30- all reps unbroken
C2. Dumbell Push Press 10 reps, rest 2:30 x 3 sets- 50lb, 60lb, 60lb

PM
Row 1k @ moderate Pace- 3:39.6
+
30 second row @ 90%
30 seconds row @ 50%
x 6 sets
+
2k row ( negative splits each row start conservative, get faster each 500m)-7:57
+
30 second row @ 90%
30 second row @ 50%
x 6
+
row 1k moderate-3:49

Wednesday
AM
CF southie comp workout 2 -6;54

PM
20 sec max effort prowler push -140lbs
rest 4:30

+
4 sets:
45 sec row @97%- 1st- 251 meters @ 1.29.6 p. 2nd 252 meters @ 1.29.2. 3rd - 250 meters @ 1:30.0. 4th- 255 meters @ 1:28.2
rest 5:15

Thursday

Friday

AM
A. Clean grip deadlift 3 x 6, good angle of the back like you would on a clean rest 3 - 265,285, 285
B. Power Clean 3 x 5, touch and go - 215,225,245,
C. Squat clean. hang clean, 1.1 x 5 , rest 2 min - 245,245 255, 255, 265(failed the hang)

PM
single modal aer- 428 cals

5 min airdyne @ 90%
5 min airdyne @ 50% x 3
* goal is to keep your 300FY pacing through all 5

Saturday

oc throwdown- 5 rounds +1

4 min AMRAP

8 thrusters 115# 8 toes to bar

30 min z1 flush

Saturday, October 26, 2013

October 21- 27th

Monday

A. Snatch, power snatch build to a heavy single- 200
B. Power clean. Front squat, split jerk, build to a tough set, not a max- 265
+
For Time:
30 cleans @ 225#- DNF because i pulled my back out on my 29th rep. i would of have it done in under 10 mins, but i wasnt able to lift the bar.
rest 10 min
15 rope climbs to 15'- 7 mins
+
10 min z1 flush

Tuesday

A. Close Grip bench press 3-4 reps x 5 sets, rest 3- 205(4),205(4),215(3),215(3),215(3)
B. Press Cluster 12x2, 2.2.2 x 3 rest 3-155(12)/165(2.2.2), 165(12)/175(2.2.2) , 175(12)/185(2.2.2)- i miss read the tempo for this, thought the tempo was my reps as well
+
row 1k @ 1:48/500 , rest = work x 3-i was able to hold the pace for the first 1k, but i fell off for the second set. but i was abcle for hold onto it for the third set.
+
accumulate 180 seconds FLR- 2 sets with a 45lb plate on my back with a 30 sec rest in between
+
15 heavy TGU slow and steady

Wednesday
A. weighted wide grip pull ups 2 -3- 5 sets of 3 with 60#
A2- weighted legless rope climbs 1 ascent x 5- each with 15# vest
B- 30 HSPU 10" depth for time-3:42- completed the first 20 reps within under a min

+
prowler pushes
Sprinting Progression
15 second prowler push @ 100%
rest 4-5 min actively x 5 sets
rest 10
30 Second row @ 100%
rest 4-5 min actively x 5 sets

Thursday

OFF

Friday

A. Snatch, build to a touch and go triple max- 205
B. Clean and Jerk-2.1 hang power cleans/split jerk-265
C. Back squat @ 21x1, 5 x 5 @ 75%1RM, rest 3-250 for all 5 sets
+
for time:- 6:21, that is with changing my own weight
10 thrusters - 135#
2 rope ascents - 15'
8 thrusters - 145#
2 rope ascents
6 thrusters - 155#
2 rope ascents
4 thrusters - 165#
2 rope ascents
2 thrusters - 175#

Saturday

OC throwdown
+
20 min z1 run

Sunday

60 min flow work
airdyne
row
run
pistols
handstand walk
muscle up
heavy sled drag
* nothing to failure, just keep moving

Friday, October 18, 2013

oct 14-20th

Monday

A. Snatch 5 singles from 80-90% 1RM , rest 2 - 215# , missed the 2nd and 4th rep, lost it foward, but i rest 10sec after the miss and nailed it
B. Clean and Jerk, 5 singles from 80-85%-235# no fails
C. Back Squat find 10RM in 4 sets - 300(10) 315(8) if i opened heavier i feel i could of got 315 or or better
D. Sled pull through 12-15 x 4,rest 2 min - 5 sets with 315(15) could of gone alittle heavier but the sled couldnt hold anymore

Tuesday

500m row @ 1:50/500 pace , rest 2 min x 10 sets- all set were under 1:50 pace

Wednesday

A. Build to a 5RM touch and go squat clean thruster - 195(5) , 205( failed the lock out on the 5th thruster)
B. Bench Press 10,10,10, rest 3 - all sets with 195
+
EMOM - DL/T2B emom went very well, DL werent a problem at all, however the TnG SC/MU was complete shit, i had to cut the reps to 5 squat cleans but i was just moveing so slow and was feeling so shot. reason because i worked overnight/havent eatten/ lack of sleep. could of done 100 time better if i was 100%
12 min
FIrst: 8 tng deadlift 225#
Second: 12 toes to bar
rest 5 min
12 min:
First : 7 tng squat clean 135#
Second: 5 ring muscle up

Thursday

OFF

Friday

A. Snatch 1RM- 225
B. Clean and Jerk 1Rm-285
C. Front Squat 1RM-305

Aerobic tester

Saturday

Sprinting Progression
15 second prowler push @ 100%
rest 4-5 min actively x 5 sets
rest 10
30 Second row @ 100%
rest 4-5 min actively x 5 sets

Monday, October 7, 2013

Oct 7th- 13th

Monday

A. Snatch 1 x 7 sets, weights from 75-85% of 1RM -200# no fails
B. clean and Jerk 1 x 7 sets, weights from 70-80% 1RM - 225# no fails
C. 1 1/4 front squat 4-6 reps x 5 sets , rest 3 -sets of 4 with 225#
D. Barbell walking lunge 10/10 x 3 sets, rest 3- 145#

8/10- felt good today. Takeing the past couple of days off really help my shoulder. The snatches went great, deff could up the weight. Clean and jerks were good as well, felt a little tightness in the shoulder but wasn't bad at all. The 1 1/4 front squats killed me. It's the 1/4 that destroys me.

Tuesday

AM
A. Push Press Build to a heavy single-235
B.push Press every minute for 10 min, 77% of A- 185# no misses
B1.Weighted Bar dip 6-8 reps , rest 60- 50lb for sets of 8
B2. Strict CTB pull up 2-3 reps, rest 60 x 4- sets of 3

PM
250m row @97%-
rest 4 min x 4 sets

Wednesday

OFF

Thursday

A. Hang Clean. Squat Clean, build to a max-265#
B. Front Squat 3 fast reps every minute for 10 min - 225#
+
16 min EMOM- all thruster were completed with in 15 sec, and CTB pull up were finished in 12sec and under
First minute: 7 thruster @ 115
second minute: 12 CTB pull up

Friday

AM
A. BTN split Jerk. Split Jerk , 1 rep every minute for 10 min, start @ 225 add if possible- 2 sets with 225 and completed the rest of the EMOM with 245. failed the last split jerk (didnt lock out completely

B1. Bodyweight bench press AMRAP @ 20x0, rest 90-185#- 9 reps, 8 reps, 7 reps,6 reps,6 reps
B2. Pendlay row @ 21x2, 6-8 reps, rest 90 x 5 sets - sets of 8 with 95#

PM
10 min airdyne for cals- 200 cals

Saturday

30 min aerobic tester- 6 rounds +250m+30reps+ 6cals

row 250 meter

5 pull ups

10 box jumps(step down)

15 OHS (45#)

20 cals on airdyne