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

AM

oc throwdown- 5 rounds +1

4 min AMRAP

8 thrusters 115# 8 toes to bar

PM

30 min z1 flush 

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

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

AM

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

PM

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

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