Sept 30th- August

AM
30 min z1 run continuous

PM

Keep with the percentages here, this is basically intense skill work
A. Snatch, 10 singles from 70-80% 1RM- 190#   No fails
B.Clean and Jerk ,5 singles from 80-85% 1RM - 235# no fails
C. Back squat 6-8 reps x 5 sets, rest 3- 245(6), 255(6), 2265(6), 285(6), 300(6)

8/10-  my only complaint for today Is that I tweaked my shoulder last week and it still hurting. Mainly with jerks. It effected my jerk a little but not enought of for me to fail reps. Snatches went over very well, weight felt kind of light,. and. Back squatS were good as well, I just wish that I  made better jumps

Tuesday

AM
A. Incline bench Press @ 31x1 6-8 reps x 5 sets rest 3- sets of 8 with 145

B. Pendlay row @ 21x2, 3 tough reps per minute for 10 min - 135
B. 21-15-9 - 3:04
CTB pull up
Ring dip

PM
200m row @ 97%
rest 3 min x 5 sets - 1st- 37.6 sec 
2nd- 36.2 sec
3rd-37.2sec
4th- 35.6 sec
5th- 34.6 sec

Wednesday

OFF

Sept 23-29th

AM

30 min z1 run continuous

PM

A. Back squat @31x1 6-8 reps x 5 sets  rest 3- 245(6)x2, 255(6)x3

B. Power Clean build to a tough single 245

C. Overhead Squat 1RM - 255

5/10- wasn't feeling to well today, felt kind of nausea through the whole work out. Had to skip the OHS as well. My shoulder been bothering me and didnt feel right in the OH, but will make it up bay the end of the week

Tuesday

AM
A. Incline bench Press @ 31x1 6-8 reps x 5 sets rest 3- sets of 6 with 155lb
B1. Weighted chin up @ 21x2, 3-5 reps, rest 90-50lb for 4,4,3,3,3
B2. Weighted Bar DIp @2111, 6-8 reps , rest 90 x 5 sets -35lb for 8,8,7,7,7

PM
45 second airdyne @ 97%g - cals per set- 33,30,29,29,27
rest 4 min x 5 sets 

6/10- took it a little easy bc I didn't want to aggregate my shoulder anymore. But it is getting better. I decided to wear my mask while doing the Airdyne sprints, happy with how it went, just trying to get use to move more with it

Wednesday

OFF

Thursday 

A.Squat Clean, Build to a single - 225,245,275,295,300(pr)
B. Front Squat @ 31x1, 6-8 reps x 5 sets, rest 3 -215(6), 225(6), 245(6), 245(5), 245(5)
C. Weighted Back Extension 10-12 reps x 5 sets rest 2- 15(12), 15(12), 20(12), 20(12), 20(12)
9/10- felt awesome today, especially after a ruff start to the week. Thrilled over the squat clean, had a good build up to it. However I did fail 2 attempts at 300 but I knew I had it. Third times a charm. ont squats went good as well. did get tough towards the last 2 sets and started to et a sharp pain in the elbow and that why i only completed 5 reps

Friday

AM

A. BTN Split Jerk, Heavy single -300#

B. Standing Strict Press @ 21x1, 6-8 reps x 5 sets, rest 3-sets of 8- 115 for 3 , 120 for 2

C. Weighted Bar Dip 10-12 reps x 4 sets rest 3-all sets with 35# 12,12,12,10

D. Powell Raise 2020 12-15 reps x 3 sets , rest 60 btwn arms 

PM

airdyne

3 min @ 80%

3 min @ 50

x 5 sets 

Total cals 397. Try to keep my a RPM around 70-75 and bumped it up to 80 for the last min

Saturday

5 rounds for time- 31:17
1000 meter row
15 pull ups
15 thrusters 75#
15 burpees

9/10- for the pass couple of day felt extremely good, happy with some of the numbers that I'm hitting.   Just trying to say on top of my mobility. Getting pretty tight and stiff  lately. 

sept 16th-22nd

Monday

AM

30 min z1 run continuous

PM

A. Back squat @31x1 10,10,8,8,6  rest 3- 225(10), 235(10), 245(8), 255(8), 265(5)

B1. Power Clean Cluster 1.1.1 reps, rest 10 seconds - 235,235,245,245,255(2)

B2. High box jump cluster 1.1.1.1.1, rest 3 min x 5 sets-44in,44in,44in,46in,46in

C. Overhead Squat 1 x 5, rest 3- 215,225,235,245,255(f)

Tuesday

A. Bench Press @ 31x1, 10,10,8,8,6 , rest 3-165(10), 175(10), 185(8),195(8),200(5)

B. Single arm dumbell row 6-8 x 5 rest 1 min btwn arms-sets of 8 with 2 pood

C. 10 min of heavy TGU practice- build to a heavy TGU with the barbell -85#

PM

50m prowler push @100% (heavy-ish load)- 140 lb on sled

rest 3 min

x12

(rest 6 min bw sets 4/5 and again between 8/9)

Wednesday

OFF

Thursday

A. Back Squat @31x1 10,10,8,8,6, rest 3-225(10),235(10),245(8),255(8),265(6)

B. Hang squat clean 1-2 reps x 5 sets, rest 3- 225(2), 235(2), 245(f), 245(1), 255(f)

C. Snatch Pulls 1,1,1,1,1,1 rest 2- 225,235,245,245,245,245

+

20 min z1 airdyne

Friday

A. Push Press @21x1, 10,10,8,8,6 sets rest 3- 155(10),165(10),175(8),185(8),195(6)
B. Split Jerk 1,1,1,1,1,1 rest 3- 235,255,265,275,285(f)
C. Tate Press 10-12 reps x 5 sets rest 2-sets of 12 with 30lb DB 

PM
airdyne
2 min @ 85%
2 min @ 50%
x 6 sets 

Saturday

AM- tester

For time:- 18:36

1k Row

30 Power Snatch @ 95lbs

1k Row

30 Power Clean and Overhead @ 95lbs

1k Row

PM-aerobic moderate pace 

moderate pace

2k row 

3 mileair dyne 

500 double unders

(broken into unbroken sets of 25*)-31:15    
Finished row @ 7:57
Finished Airdyne @ 9:37
DU were broken into sets of 25( triped up a couple of time) 

sept 9th- 15th

Monday

AM

30 min z1 run continuous

PM

A. Back squat @31x1 10,10,8,8,6  rest 3- 215(10), 225(10), 235(8), 245(8), 255(6)

B1. Power Clean 1-2 reps, rest 10 seconds - sets of 2 at 235#

B2. High box jump cluster 1.1.1.1.1, rest 3 min x 5 sets- all sets at 44" box jump

C. Overhead Squat 3 x 5, rest 3- 185,195,205,215,225

5/10- felt that i could have def had more weight for the power cleans but my back was kind of destroyed, and do to that it made it impossible for OHS. so i passed on then for the day and will make it up went everything heals 

Tuesday

A. Bench Press @ 31x1, 10,10,8,8,6 , rest 3- 155(10),170(10), 185(8),190(8), 200(6) 

B1.20 ring dips for time, rest 60 -20sec ( unbroken),30sec (broke in 3 sets),50sec (broke in 5 sets),55sec (broke in sets of 5),

B2.20 toes to bar for time, rest 60 x 3 sets 27sec (unbroken),40 sec (broke in 3 sets), 44 sec ( broke in 3 sets), 46 sec (broke in 4 sets),

PM

50m prowler push @100% (heavy-ish load)- weight 120lb- i tried to find a weight that id be able to be maintain the whole time. the firs 4 sets were completed in 26sec, 27sec,27sec, and 28sec. as much as i enjoyed that 6 min rest between sets 4 and 5, it made it alot more difficult to pick up where i left off. last 4 sets were completed in 30sec, 35sec, 51sec, and 36 sec. i really had to grind out those last 4 pushes. 

rest 3 min

x8

(rest 6 min bw sets 4/5)

* Lighter load then last week, these should be faster

8/10- felt alot be today, back is still alittle tight but a hell of alot better. only issues with today is on the ring dips and T2B. i thing that i could of strung alot more together but my grip was failing 

Wednesday

OFF

Thursday

A. Back Squat @31x1 10,10,8,8,6, rest 3- 225(10),235(10), 245(8), 255(8),270(6)

B. Hang squat clean 2-3 reps x 5 sets, rest 3- 225(2),235(2),245(2),255(2),265(f)

C. Snatch Pulls 2,2,2,1,1,1 rest 2-215(2),225(2), 235(1,1,1)

+

20 min z1 airdyne

9/10- feeling alot better then i have the other day and even last week. back is doing better as well, so i made up the OHS that i passed on monday.

Friday

A. Push Press @21x1, 10,10,8,8,6 sets rest 3-  155(10), 165(10), !75(8), 185(8),195(5)

B. Split Jerk 2,2,2,1,1,1 rest 3- 235(2), 245(2), 255(2), 265(1),275(1), 285(1)pr, 295 
C. Cuban Press 10-12 reps x 4 sets rest 2-sets of 12 with 15lb DB

airdyne

1 min Airdyne @ 85%

1 min airdyne @ 50%

x 10 sets 

Saturday

MAP sets

12 min amrap @85%-8 rounds +200 m+ 3 K2E

Run 200m

7 knees to elbow

10 alt'ing russian step ups 24"

rest 5 min

12 min amrap @85%- 7 rounds + 90meters

Row 250m

40 unbroken double unders

rest 5 min

12 min amrap @85%- 8 rounds +27 meter

row 250m

7 burpees

+ tester
3 rounds for time-12:54
20 DB snatches 70#
40 wall balls

Sunday

OFF

Sept 2nd- 8th

Monday

AM

30 min z1 run continuous- about 10 mins into the run my feet really started killing me,so i called it quits and finished out on the airdyne

PM

A. Back squat @31x1 10,10,8,8,6  rest 3- 205(10),  215(10), 225(8), 235(8), 245(6)

B1. Power Clean 2-3 reps, rest 10 seconds - 205(3), 215(3), 225(3), 235(3), 245(3)

B2. High box jump cluster 1.1.1, rest 3 min x 5 sets- 40in, 40in, 40in, 43.5in, 43.5in

C. Overhead Squat 5 x 5, rest 3- 155(5), 185(5), 205(5), 215(1), 215(1)

8/10- felt ok through session, preformed close to best, 

- kind of annoyed about how my feet started cramping up , thriugh  me off for the rest of the workout.  back squat were good, and same with the power cleans and boxjumps. i started to struggle with the OHS towards the end of the set. just couldnt keep the bar overhead for more then one rep. but i know that i could stick the weight next time

Tuesday

A. Bench Press @ 31x1, 10,10,8,8,6 , rest 3-

B1.15 Strict HSPU for time, rest 60 - first 2 sets were completed in 15 sec, last to were completed in 18 and 19sec

B2.3 rope climbs for time, rest 60 x 4 sets - all climbs were completed in under 28 sec

PM

50 M prowler push @ 100% ( moderate load), rest 3 min x 5- total weight 180lb, the first 2 sets wasnt bad, completed within 30-40 sec but wasnt able to maintain that. really had to grind out the last 3 sets

Wednesday

OFF

Thursday

A. Back Squat @31x1 10,10,8,8,6, rest 3- 215(10), 225(10), 235(8), 245(8), 255(6)

B. Hang squat clean 3-5 reps x 5 sets, rest 2-205(5), 215(4), 225(3), 245(2), 245(1)

C. Snatch Pulls 3,3,3,2,2,2 rest 2- 205(3), 215(3), 225(2), 235(2), 245(2)

+

20 min z1 

5/10-didnt want to workout today,no motivation, weight felt heavy, not focus what so ever. the main reason that i had such a crappy start to my workout is because of the lack off food for the day. i grinded through the back squats and call it quicks for a little, had to get some food in o help me feel better. after resting for about an hour and getting some food, it really helped me get through the rest of the workout.

Friday

A. Push Press @21x1, 10,10,8,8,6 sets rest 3- 145(10), 165(10), 185(8), 195(7), 200(5)

B. Split Jerk 3,3,3,2,2,2, rest 3- 215(3), 225(3), 245(2), 255(2), 265(1)

C. Cuban Press 10-12 reps x 5 sets rest 2- sets of 12 with 15lb DB

PM

airdyne

30 seconds @ 85%

30 seconds @ 50%

x 15 sets 

5 sets @ 80%

750m row 

75 DU

25 Unanchored Sit-ups

25 Back Extensions

3 min rest

-as we spoke the other day. I had a rough week, really felt beat up from the start. a lack of food intake  contributed to this. I took a complete rest day sunday and just recovered. took in alot of food and water. so i can hit it hard come monday. hopefully i can keep up the energy level as well like i know im capable of.  

aug 30-31th

Friday

AM

A. High Hang Power snatch. Above knee power snatch. Build to amax set- 185

B. Power clean. Front Squat. Squat clean, max set ( drop bar after front squat)- 265

C. Front Squat @ 33x1, 1 x 5 , rest 3 - 275,285,285,295,300

D. Good Mornings @ 3111, 4-6 reps x 4 sets, rest 3- sets of 4 with 135#

PM

30 min z1 (run/ row/ bike) partition every 10 min 

Saturday

A. Close Grip Bench Press @ 21x1, build to a max - 255#

+

500m row time trial -1:29

rest 10-15 min 

2k row time trial -7:53 

+

20 min z1 run