March 19th- Tues - Snatch intense + Clean and Jerk intense + Squat moderate
A. Split Jerk, build to a tough single- 255lb, failed 265
B. Power Clean, build to a tough single- 245lb
C. Above Knee Hang Snatch Pull Cluster 1.1.1 @ 195 x 3 sets, 2 min
D. Back Squat with Chains @ 20X1, 2 reps @ 50%RM + Chains per min for 10 minutes - focus on speed during concentric.    165lb + chains
E. Ascending Ladder of the following: 2:31
1-2-3-4-5 of
Parallet Handstand Push Ups
Bar Muscle Ups

March 20th- Wed - Press intense + Upper CP Volume (small sets)
A. Strict HSPU to 10" depth 3 tough reps per min for 7 minutes- 3,3 unbroken, 2+1, last 4 set were all singles
B. 4 unbroken Ring Muscle-ups per min for 5 minutes- first 2 sets were done with vest
C. 10 sets of:
1 Muscle Up + 5 Ring Dips, rest 1 minute
D1. Pendlay Rows @ 22X0, 6-8 reps x 3 sets, 1 min- all set done with 95lb
D2. Hand Release Push-ups, AMRAP in 20 sec x 3 sets, 1 min- 18, 17,17
Thursday
Open 13.3 run through- finished sub 5 and then hit a few muscle ups
- 75 wall bals
90 doubleunder
+
For time- 30 handstand push up/ parallettes- 3:57
3 x 100 cals on Airdyne @ 90%/rest same as work time - goal is sub 4 min on all sets- 4:59,5:30,5:14

Friday
OFF

Saturday
Open 13.3- 12 min AMRAP -  finished with 16 muscle ups
150 wall balls
90 doubleunders
30 muscle up

Monday March 25th
Off

Tuesday March 26th,
A. Build to a heavy 3 rep touch and go squat snatch
B. power clean and split jerk 1.1x5. Rest 3 min start at 205#
C. Back squat with chains @ 20x1, 2 reps @ 55%RM with chains per min for 8 mins
E. 2 touch and go power cleans & jerk every 30 sec @ 185 for 5 mins

Wednesday March 27th

A. For time
  10 rounds of : 2 muscle ups
                         4 HSPU
                         8 KBS swings 70#
+
B1. Pendlay Row @ 22x0,4-6 reps x 3 set, 1 min rest
B2. AMRAP-  Hand release puch ups in 20 sec x 3 sets, rest 1 min
C1. 3 bar muscle ups
      20 double unders

Thursday March 28th
Open prep+ skill
+
2 x 2000m row @ 75% rest 5 min between sets
Friday
Off
Saturday March 30th
Open WOD 13.4
Sunday
 Recovery

4 WEEKS POST SURGERY
Monday May 27th
Clean and jerk/ snatch
A. Power snatch/ hang power snatch/squat snatch- 1.1.1x5 rest 2
All sets done with 145lbs, no fails
B. behind the neck split jerk. Split jerk- 2.1 x5 rest 2
First two set with 165lb and the last 3 with 185lb
+
Row sprints 20 sec @ 100%- rest 2:40 x5
1st- 110 meters, 1:30p, 10 cals
2nd- 115 meters, 1.26p,11 cals
3rd- 119 meters, 1:20p, 12 cals
4th- 118 meters, 1:20 p, 12 cals
5th- 120 meters, 1:19 p, 13 cals

Tuesday May 28th
Single modality aerobic power
20 set: Airdyne 60 sec @ 90%\ 50%
Total cals-572   Tried to keep my watts between  350 311
Wednesday May 28th
Am
3o min run @ 50%
Pm
A- power clean and split jerk -1.1x4 rest 2 @ 50-60%
195x3. 205x1. 210x1
B- hang snatch 1.1.1x4 rest 2 rest 10sec btw @ 50/60%
145x1, 155x3.   Weight is not an issue, I can't make hip contact with the bar yet, so I'm really just gearing towards staying close to the body and getting a good shrug.
+ core:
12min AMRAP:   3 rounds
5/5 TGU 16kg
10 T2B
Thursday May 29th
Off
Friday May 30th
Am
30 min row @ 50%
Pm
Clean and jerk
A- hang snatch, snatch balance, snatch- 1.1.1x4 rest 2
All sets with 135#, snatch balance having a little trouble dropping under with heavy weight
B- clean and split jerk 1.1.1x4 rest 2
155x1. 185x3.  
+
5 min AMRAP - 4 rounds
.5 Airdyne
10 OHS 45#
Rest 3
5 min AMRAP- 3 rounds
2oom run
10 thrusters 45#
 Rest 3
5 min AMRAP- 2 rounds
 50 DU
5/5 KB snatches 16kg

Monday June 3rd
Snatch
A. High hang snatch , snatch 2.1x6 rest 3-
155x1, 165x3, 175x2
B. 3 touch and power snatch EMOM 8 min
#145 weight felt good, no fails
+
Row sprints 200meters rest 3 x5-
Time,pace,cals,s/m
1st- 35.3, 1:27, 20, 37
2nd- 34.1, 1:26, 21, 36
3rd- 35.3, 1:28, 20, 34
4th- 35.2, 1:28, 20, 34
5th- 36.3, 1:32, 19, 32
Tuesday
10 min AMRAP - 4 rounds
15 cals airdyne
15 GHD sit ups
15 kb swing 24kg
rest 5 min
10 sets:
30 sec airdyne @ 90%
30 sec @ 50%
rest 5 min
20 min z1 airdyne



Wednesday
AM
30 min z1 row

PM
Clean and jerk moderate
A. Power Clean and Split jerk ; build to something heavy but comfortable - 225#
B. Hang clean 3 reps every minute for 10 minutes @ 155-i miss  counted the weight ended up with 165# on the bar, weight was good and felt good
C. Front squat 3 reps x 5 sets rest 2 @ 175-
D. 2 muscle ups every minute for 10 min- getting better with  these,  starting to get  my normal kip back
Thursday
OFF
Friday

AM:
30 min z1 run

PM
A. Snatch balance, build to something heavy quickly ( dont push it, just to something you can feel the weight) - 135#
B. Snatch cluster 1.1.1.1.1 x 5 rest 4 , start at 155- first 3 sets with 155# and the last 2 with 165#. failed the 3rd rep on all sets  except the final set, had to take at least 10 sec rest inbetween snatches
C1. Standing Press 4-6 reps @ 21x1, rest 2,- sets of 4 with 135#
C2. L -pull up AMRAP @ 2020, rest 2 x 5- 5 , 5 ,4,4,4

Saturday
20 min AMRAP- 7 rounds + 1 rope climb
2 rope climbs
4 handstand push ups
100m farmers walk 32kg

Sunday
OFF
Week June !0th - 16th
Monday
A. High hang snatch. above knee snatch. below knee snatch, 1.1.1 x 6 rest 2 , first 3 sets use 115, last 3 use 135- felt good with these snatchs, weight felt alittle light
B. 1 Snatch Every 30 seconds for 5 minutes , weight 135#- no fails
C. Back squat 3 reps every minute for 10 min @ 185-
+
10 touch and go power clean and jerk 115#
20 second airdyne sprint
rest 4 x 4 sets
1st set- 57 sec, 14 cals
2nd set- 56 sec, 12 cals
3rd set- 52 sec, 14 cals
4th set- 52 sec, 14 cals


Tuesday

5 min AMRAP- got off AD at 2:40 and 145 DU, first 100 undroken
1 mile airdyne
as many double unders as possible in remaining time
rest 3
5 min AMRAP- 2 rounds+ row+16 reps
200m row
10 push ups
10 box jump( step down)
rest 3
5 Min AMRAP- 5 rounds
100m run
10 toes to bar
rest 3
5 min AMRAP- 2 rounds + row+ 13 reps
200m row
10 push ups
10 box jump( step down)

rest 3
5 min AMRAP- got off AD at 2:40 and 112 DU, 94 were unbroken
1 mile airdyne
as many double unders as possible in remaining time

Wednesday
AM
30 min  z1 airdyne

PM
A. Clean and Split Jerk 1.1 x 6 rest 2 first 3 sets @185 , second 3 sets @ 205-weight was good, still a little hesitant to fully drop under the heavier weight, i feel i ride the weight down
B. 3 Hang clean every min for 8 min, use 175- no fails
C. Front squat 2 reps x 5 sets rest 3, start at 175 add if possible- 195,205x2, 215, 225
D. 3 rounds for time: 5:40, wasnt happy bout this, the GHD’s werent to bad, all most have the full range of montion back but i started failing the MU’s, the first set was unbroken and the last 2 i was doing sets of 2
7 Muscle up
14 GHD sit up

Thursday
OFF

Friday
AM
30 min z1 run

PM
A. Snatch Balance. OHS , 1.1 x 5 rest 2 , build per set nothing too heavy- 155#
B. Snatch cluster 1.1.1.1 x 5 rest 2 ,start at 155- 165x2, 175x2, 185x1
https://www.youtube.com/watch?v=6-34gHx_yAk
https://www.youtube.com/watch?v=uQEdPqtroFk
i felt really good with the snatches so i kinda tryed to go for a heavy single
https://www.youtube.com/watch?v=6HRrBRQUjMw
https://www.youtube.com/watch?v=bCngplwF7hA

C. Push Jerk 3 touch and go reps @ 165 x 5 sets , rest 2-weight wasnt to bad, got alittle tough toward the last two set, no fails
D. Bent Over Row @ 20x0, 4-6 reps / arm x 5 sets; rest 1 min - 32kg-5 sets of 4

Saturday

5k row for time-20:54
rest 10 min exactly
10 min AMRAP double unders ( in unbroken sets of 25)-337, right off the bat my feet were cramping up bad
Week of the 17th-23rd
A. press, build to a 6 Rm- 145#
B1. Weighted dip, build to a 5 Rm- 2 pood
B2. Weighted chin ups, build to a 5 Rm- 2 pood
( 5 set of each) resting 1 min in between efforts
+
3 rounds for time- 5:00
15 T2B
15 HSPU

Tuesday
Aerobic capacity
10 min Airdyne for cals- 203 cals

Wednesday
AM
30 min z1 row

PM
Snatch Moderate /deadlift/ lactic tester
A.Snatch Balance 3,3,3,2,2 rest 2 -115, 135,135,155,155
B. Deadlift 5,5,5,5,5 rest 3 - 225, 255,275,290,300
https://www.youtube.com/watch?v=LsmGakF60m4
+
All out:
1 min AMRAP power snatch 95#-20 snatches
1 min airdyne for cals -30 cals

Thursday
OFF

Friday
AM
30 min z1 run

PM
A.  Clean and split jerk 1.1.1 x 5 rest 2 -all sets at 185#
i was really just trying to drop under the weight, i could go a little heavier but tend to most power clean ride the weight down
B. 1 ¼ Front squat 5 reps x 5 sets rest 3- 185x 2, 205 x2,  215x failed the 3rd rep
+
For Time: 256, was pretty happy with this even tho i got the same score in  the open. i got off the wall ball a few sec slower then the last but i made it up in the double unders with a set of 50 and 40, the MU’s i did 3 sets of 5 and a single rep. i was able to walk away after this unlike the last time i was layed out on the mat
12 min AMRAP
150 wall balls
90 double unders
AMRAP muscle ups in remaining time

Saturday
20 min AMRAP @ 75%- 4 round + .62 on AD
1 mile airdyne
30 kb swings 16kg
100ft bearcrawl
rest 10
20 min AMRAP @ 75%-7 round + run, i had to changed the run up because i was the only one at the gym and i didnt feel comfortable leaveing the gym unattended like that, so i just cut it down to a 200m run
400m run
10 toes to bar
100 ft walking lunge

week 6/24- 6/30
Monday
AM
30 min z1 run
+
light mobility, rolling and stretching

PM
A. Front Squat 33x1, 3-5 reps x 5 sets rest 3- 215x5, 220x5, 225x5, 225x5, 235x5
B. Weighted back extensions @ 3122, 6-8 reps, x 5 sets rest 3- sets of 8 with 10LB DB
C. FLR on rings 60 seconds , rest 60 x 4 sets
Tuesday
A. Standing Press @ 31x2, 6-8 reps x 4 rest 3- 115x6, 135x6, 145x6, 145x6
B1. Bar Dip @ @31x1, 6-8 reps , rest 2 , sets of 8
B2. Lean away chin up 2111, AMRAP, rest 2 x 4 , 6,6,5,5
C. Powell raise @ 3111, 12-15 reps ea arm, rest 90 sec between arms x 4, sets of 15 with 15lb db

Wednesday
5 min AMRAP @ 85%- 3 rounds +1
10 wall ball
25 double under
100m run
rest 3 min
5 min AMRAP @ 85%- 3 rounds
10 deadlift (135#)
10 box jump ( step down)
30 walking lunges
rest 3 min
5 min AMRAP @85%, 2 rounds + 15
10 overhead squat (45#
5 burpee
 .5 mile airdyne
+
10 min z1 row

Thursday
20 min z1 run
+
15 min mobility/ rolling

Friday
A. Squat clean 1.1.1.1.1x 5 rest 3 (10s btwn cluster)- 205, 205, 215, 215 failed last rep, 215 failed last rep
https://www.youtube.com/watch?v=KGheQXJ9sKA
https://www.youtube.com/watch?v=_KA9EeXQCwA
B.snatch: high hang. above knee  1.2 x 5 rest 3 - 145,145,155,165, 165
on the 165 attempt i kept dropping the bar foward,
+
Every minute on the minute for 10 min
3 touch and go Power clean- 205/215
i started with 205 the first 5 mins and decided to move up to 215
https://www.youtube.com/watch?v=pJncB1zeST0

Saturday
AM
30 min z1 run

PM
A. Bench Press @ 31x1, 10-12 reps x 4 sets,rest 3- sets of 10 with 145
B. AMRAP unbroken strict HSPU rest 60 seconds x 10 sets,8,8,8,8,6,6,6,6,5,5
C. Muscle up 3 reps on the minute for 10 min- all unbroken,
week of JUNE 1- 7
 Monday
AM
30 min z1 airdyne
PM
A.Back squat @ 33x1, 5 reps x 5 sets rest 3- all sets with 225
B. RDL @ 3111, 6-8 reps x 5 sets rest 3- 205,210,215,220,225
C. FLR on rings Accumulate 180 seconds- completed in two set with 30 sec rest in between

Tuesday
A. Push press @ 21x2, 6-8 reps x 4 sets, rest 3- sets of 6- 165, 175, 185,195
B1. Bar dip 32x1, 8,8,6,6, rest 2 -
B2. weighted ring row @ 55x5,  4-6 reps x 4 sets - sets of 5 with 15lb vest
C.Powell raise @ 3111, 12-15 reps / arm rest 90 btwn arms-sets of 15 with 15lb db

Wednesday
7 min AMRAP-5 rounds + 7
10 HR push up
10 toes to bar
30 unbroken double under
rest 5
7 min AMRAP-2 rounds +3
12 deadlift (135#)
15 box jump ( step dow)
200m run
rest 5
7 min AMRAP -2 rounds + 1
10 hang power snatch (65#)
10 burpee ( no jump at top)
20 cal airdyne


Thursday
30 min z1 run
+ light mobility

Friday
A. Squat clean 1.1.1.1x 5 rest 3 (10s btwn cluster)- 205,205,215,225,225,235
https://www.youtube.com/watch?v=dx9_17OiC_k
https://www.youtube.com/watch?v=1BXlUrkYIYM
B.Above knee hang snatch 2 x 5 rest 3- 155,165,165,175( failed the second attemp) 185
https://www.youtube.com/watch?v=I0LC_jR0mlg
https://www.youtube.com/watch?v=gnk_bLl7lUk
+
Every 30 seconds for 8 min: completewd with 155#
2 touch and go Power clean & push jerk

Saturday
AM
30 min z1 row


A. Bench Press @ 31x1, 6-8 reps x 4 sets,rest 3-  sets of 8 with 155#
B. AMRAP unbroken strict HSPU rest 40 seconds x 8 sets-21,6,6,6,7,5,5,4
C. Muscle up 4 reps on the minute for 10 min,

Sunday
OFF






*