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

nov 17th-23rd

Wednesday
A. Build to a moderate back squat- 335
Then did 1 rep OTM for 10 mins 
B. Clean.hangclean.push jerk. Split jerk, built to a moderate set- 245
C. 3 hang power snatches oTM for 10 mins @ 135
D. EMOM with legless rope climbs , muscle ups, thrusters @ 135 and HSPU to 3"
Thursday
Friday

A. Back Squat @ 40X0, Build to a tough set of 4 - 325- have more in me just being cautious

B. Weighted Pull up @ 2020, 3-5 reps x 4 sets ,rest 2 min - sets of 7 at 44,53,60,70# 

C. High hang clean, build to a tough single -320 

D. 10 RFT:- 9:55

3 muscle up 

30 double unders 

Saturday

10 Wall ball 20# to 12 ft

5 Burpee muscle up 

10 Box jump over 30"

rest 2:00 x 10 sets @ high effort -

1:27, 1:25, 1:23, 1:23, 1:25, 1:27, 1:28, 1:42, 1:57, 1:43

 Monday- off- took the pass week off due to a injury i sustained last weekend on the rower. some how i pulled my back during :30 sprints. was extremely uncomfortable for the week leading in the Southie Showdown. Where i made the decision not to compete. Through out the weekend i was on a ton of anti-inflammatories, had it taped up and pretty much left it along. just kept some ice and heat. This week i cut back on the drug and continue to ice the area and spend a little more time rolling out.    

Tuesday

AM

** see how everything feels on the back, if any movement bothers it sub for something less taxing, this is aerobic based so no pain necessary**

10 squat clean @115# 

10 box jump 24"

10 burpee pull up

1 min row @ high effort

rest 2 min x 3 sets -2:36, 2:47, 2:59
* scaled to hang cleans

+

rest 5 min 

+

10 front squat @ 115#

50 double under

10 burpee pull up

60 second airdyne @ high effort 

rest 2 min x 3 sets- 3:36, 3:49, 3:48
* DU slowed me down alot

+

5 min rest

+

5 bar muscle up

8 C2B pull up 

8 Ring push ups 

8 HSPU

50 m farmers carry @ 32KG

rest 1 min x 3 sets- 1:28, 1:34, 1:58
* totally miss read this and forgot the HSPU, when to mess around with them later on and wasnt able to kip them, however strict is no problem  

PM

30 min run/ row / bike easy - 10 min on both AD and rower, and did 30 min Z1 run

Wednesday

AM

30 x 30 second airdyne @ 80%, 30 seconds @ 50%- 502 total cals

PM

A. Snatch Balance, work to a heavy single 

B. 3 High hang snatch every minute for 10 min , weight 135

C. Split Jerk 1.1 OTM for 10 min @ 185 

D. 2 min front plank x 3 sets, rest as needed

OCt 27th- Nov 2nd

Monday
off


Tuesday
AM

800m run @ 90%

rest=  work x 3 sets - 3:09, 3:13, 3:18

+

20 min mobility

PM

A. Back Squat @ 20X1, work to a heavy single- 375

B. Snatch Balance, OHS, work to a tough set - 225

C. Mess around with the snatch workout from southie, just practice the jumps within the time frame- started at 185 and got up to 215, and that is where i failed, not to worried about it, games day ill hit it

D. 3 pull up+ 3 C2B pull up + 3 bar muscle up OTM for 10 min- completed, all sets were unbroken

Wednesday 

AM

Barbell TGU practice - worked up to 105

+

30 ft handstand walk OTM for 5 min - all were unbroken, and finished with in :15- :20 sec

+

For Time: 5:26- did an extra  clean on the first set, lost count, so if i shave off :15 sec id be 5:11, i rested 15 sec between cleans, i can push the cleans a little harder

5-4-3-2-1

Squat Clean 225#

1-1-1-1-1 

legless rope climb 

PM

:10 second airdyne sprint OTM for 5 min- 72 total cals, i was somewhere  between 7-8 cals per set

+

:20 Thruster 135#

:20 burpee over paralette

:20 airdyne

rest 5 min x 3 sets ALL OUT- 1st - 9 thrusters, 9 burpees, 9 cals
                                                 2nd- 9 thrusters, 9 burpees, 8 cal
                                                 3rd- 10 thrusters, 10 burpees, 9 cals
* i felt very good throughout this whole workout, felt very comfortable with the thrusters, fast and smooth 

Thursday
off

Friday

AM

20 min easy run

+

20 min mobility

PM

A. Clean Deadlift. Clean, work to a tough set - 320

B. Above knee hang snatch. OHS, 1.2 , 1 set OTM for 10 min , start light, add every set - started at 135 and kept add 10lbs till it got tought, i got to 215 on 9th set and kept that weight for the last set and missed the snatch

C. Front Squat @ 22X1, work to a tough single - 305

+

For Time- 7:11

30 C2B pull up

25 thruster 115#

20 C2B pull up

15 Thruster

10 Bar muscle up 

Saturday

A. Deadlift cluster 1.1 x 6 sets, rest :20 ( rest 2 min ) -315,335,350,365,375,385, form felt and looked really good, back was square, kept weight in my heals instead of my toes

B. Power clean to overhead, work to a tough set - 265 missed the jerk the first attempted but the second attempted went flying up

+

10 min cap- 21 clean and jerks, finished the mile in 7:18, 

1 mile run 

AMRAP clean and jerk @ 165 in remaining time 

oct 20th - oct 26th

Monday

off

Tuesday

Am: 

for time @ hight effort- 9:00, and i no rep myself 3 times, UB wall balls both sets, KBS i broke into 2 set the first time and 3 sets the way back, and the box jumps i just kept moving. started with the first 15 reps as step down, which was a bad move, i rebound the rest with just a quick pause  at the top of the box. going to push the second set of KBS next time around

30 wall balls

30 KBS 32kg

60 box jumps

30 KBs

30 wall ball

PM:

A. back squats 20x1, 3,3,2,2,1,1 rest 3 mins- 305, 315, 335, 355, 365, 375

B. snatch balance, work to a moderate single- 215, 

C. power clean,work to a heavy single- 265

D. drop to 66% of C, then AMRAP unbroken reps, rest 2 mins x 3 sets- 7, 11, 10  the first set my belt loosen up and was getting in my was so i dropped the bar. 

Wednesday
Am: Gymnastic skill

1 legless rope climb OTM for 15 min- complete
+
10 rope climbs for time ( not legless)- 2:00
+

30 10" deficit HSPU for time- 3:41, broke it into descending sets- 7,6,5,4,3,2,2,1
+

18,16,14,12,10,8,6,4,2- 5:21
unbroken T2B for time

PM:
15 sec airdyne sprints, rest 2 mins x 5 sets- 10,10,10,10,10
+
30 sec row sprints, rest 3 mins x 4 sets- 172,173,172,176
+
weighted back extension 10-12 reps, rest 90 sec x 5 sets- 45(12), 55(12), 65(10), 75(10)

Thursday

off

Friday
Am:- 4:43, 4:46, 4:41
run 800 meter
10 power clean and jerk 165
rest = work x 3 sets

Pm:
A. hang snatch, work to a moderate single- 225
B. clean and jerk, work to a moderate single- 285, attempted 300 3 times missed the jerk on the first and last attempted and missed th eclean on the second
C. front squat @ 22x1 , work to a tough set of 3- 275
D. barbell back extension 10-12 reps x 4 sets- sets of 12, 45,55,65,65

Saturday
A. deadlift clusters 1.1.1( 5 sec on the way down), rest :20 sec, rest 2:30 x 4 sets-  285, 305,315,335
B.snatch grip push press, 3 reps x 4 sets, rest 2 mins- 185, 205, 215, 225
C. snatch grip lift off to below knee + snatch high pull, 2.2 @ 80% 1RM x 4 sets rest 2 mins- all sets @ 200#
+

for time - 5:31- was breathing pretty hard, shoulders fatigued really quick
12,9,6,3
bar muscle ups
115# thrusters

Sunday

Oct 13th- 19th

monday
off

Tuesday
A. Back squat @ 20x1 ,3,2,1,3,2,1 moderate weight sets rest 2-3 min- 315, 335, 365, 335, 365, 395(fail)
B. snatch hight pull, hand snatch pull, hang snatch 1.1.1, work to a tough set- 205- feel i could of done alot better on this but i went to hard on the back squats
C. 1 power clean and push jerk every 30 sec for 8 mins, weight 205- ccomplete
+
rest as needed
+
30 cals on rower
20 wall balls
15 burpee box jumps
15 KBS 32 kg
2 rope climbs
rest=work x 4 sets- 4:56, 5:05, 5:39, 5:50, the burpee box jumps got me breather hard


Wednesday
12 sec airdyne sprints, rest 1:48 x 5 sets- 5,5,5,6,5
+
25 sec airdyne sprints, rest 2:35 x 5- 22,22,20,20,20
+
20 min moderate pace:- 5 rounds
400m run
10 back extensions
:60 front plank

Thursday
off

Friday
A. front Squat @ 20x1, build to heavy single- 335
B. Clean grip deadlift from a riser, 3 reps x 5 sets @ 100% of 1RM clean, rest 2 mins- complete
C. push press 1.1.1, work to a tough set from blocks- 245
D. for time:- 4:24
1>6
Dumbell thrusters  @#75
bar muscle ups
E. stir the pot :60 x 5 sets, rest as needed

Saturday
10 min AMRAP- 21reps, finished the 10 rounds @ 6:56, c&j were all singles 
10 rounds of CINDY
AMPRAP ground to overhead @ #135
+
rest 10 mins
+
10 min AMRAP @ 90%- 38 muscle ups, i did 7 sets of 3, 6 sets of 2 , a single,a single double and a single, finished the run,t2b and swings at 3 mins
400m run
10 T2B
10 KBS 32kg
AMRAP muscle up

Oct 6th- 12th

Monday
 off

Tuesday
AM: 14:56 -
5 rounds moderate effort
400 meter run
1 min FLR on Rings

PM:
A. Back Squat @ 20x1, work to a tough set of 3- 365
B. High Hang Snatch, work to a heavy single- 235
C. Hang Clean. Split Jerk 2.2 OTM for 10 min,- 185x2, 195x2, 205x2, 215x2, 225x2 
start  @ 185, add as you go

Wednesday- 2:54, 2:58, 2:52
AM:
for time: @ high effort
10 box jump overs
10 toes to bar
50 double unders
10 box jump overs
10 C2B pull ups
50 double under
rest = work x 3 sets

PM:
10 sec AD sprints< rest 1:50 x 6 sets- Cals per set: 14, 13, 14, 14, 13, 14
+
20 AD sprints, rest 2:40 x 6 sets: 22, 22, 16(foot slipped off the the bike), 19, 18, 15 
+ * i start peddling bike prior and star the clock a second before, because i didnt destroy the airdyne anymore
weighted back extension 8-10 reps x 3 sets-

Thursday
off

Friday
AM:
5 sets @ high effort: 1st set: 25 / 20 cals / 250m /20 cals
1 min burpees-  2nd set: 25/ 20/ 240/ 17
1 min airdyne,  3rd set: 23/ 19/ 230/ 19 
1 min row        4th set: 24/ 18/ 230/ 18
1 min airdyne   5th set: 25/ 20/ 240/ 19 
rest 4 mins x 5 sets

PM:
A. front squat @ 20x1, work to  a tough set of 3- 305
B. high hang clean. front squat 1.3, work to a tough set- 285, 305 ( didnt front squat cause i got excited  and dumped the bar) 310( failed the last front squat
C. 15 squat snatches for time @ 95#, rest 2 mins x 5 sets- :50, 1:00, 1:03, 1:14, 

Saturday

10 min AMRAP- 5 rounds + 30 reps 
10 deadlifts @ 165
15 box jumps 24"
30 double unders

rest 10 mins

10 min AMRAP- 5 rounds + 1rep
10 wall balls
10 hang power cleans @ 155
5 ring muscle ups

Sunday

set 20th- 26th

Monday

Tuesday
Snatch intense + snatch ladder
 A. snatch, build to a heavy single- 225
 B. for time- 2:30,  2:25, 2:41
135 x 7
185 x 5
225 x 1
rest as needed x 3 sets
+
for time- 3:51
3-6-9-12
135# thrusters
C2B pul ups

Wednesday

TGU, build to a heavy single- 115
+
for time(try to hit it hard)- 4:46, 4:51, 4:47 (all UB sets)
1000 m row
15 T2B 10 deadlifts @ 275
rest 3-5 x 3 sets


Thursday
15 min easy run
+
lite TGU
+
light snatches
+
10 min EMOM
5 HSPU
5 C2B pull ups
(fast set)
+
15 min easy row

Friday
off

Saturday/Sunday- BEAST OF THE EAST

Sep 29th- Oct 5th

monday
off

Tuesday

10 mins Airdyne @ 90%- 198 cals
10 mins airdyne @ 50%
10 mins Row @ 90%- 2,675 meters
10 mins Row @ 50%

Wednesday

A. Power snatch, 1 moderate rep OTM for 10 mins, start at 155- miss read, i squatted, i topped off at 225
B. squat clean thruster OTM for 10 mins starting at 185- 185,205, 215, 225 for remainder 
+
for time: 6:08
10 deadlifts 225
15 box jump overs 30 "
10 deadlifts 225
15 stricts deficit HSPU 10"
10 deadlifts 225
15 box jump overs 30"

Thursday
off

Friday
A front Squat @ 21x1, 5,4,3,2,1 rest 3 mins- 225 x 5, 255 x 4. 275 x 3, 295 x 2, 315 x 1
B. high hang snatch, work to a moderate double- 215- left knee hit the ground on the first rep but was able to save it. felt easy 
C. power clean and jerk OTM for 10 mins 225- light, everything went smooth
+
for time: - 9:00- should of pushed the row a little harder
30 cal row
21 box jumps 40"
30 cal row
15 box jumps 40"
30 cal row
9 box jumps 40"

Saturday

15 min AMRAP- 3 rounds + 7 hang cleans - really thought i could of did more, rested tomuch between movements.

7 hang power cleans 175#
15 box jump overs 30"
15 strict HSPU
15 T2B
50 ft hand stand walk


Sunday

10 sec AD sprints all out OMT for 5 mins- 11, 11, 12, 12, 11
+
20 sec AD sprints - 19,19,18,19
rest 2 mins x 4 set
+
10 sec l-sit hold on pull up bar- completed, wore the 15lb vest for all movements and added a 45lb plate for the weight front plank
rest 10 sec
30 sec weighted front plank
60 sec front plank
rest 60 sec x 5

Sept 15th- 21th

Tuesday

A. Snatch, build to a heavy single- 245#, attempted 255 and just missed it foward

B. Snatch ladder for time- had some issues with this workout. was unable to hit 225 on all 3 sets, i completed the 135 and 185 in under 1 min for all 3 sets, just kept missing 225 foward

135 x 5

185 x 3 

225 x 2 

Rest 3 min  x 3 sets 

+

1 min airdyne all out - 34 cals, 32 cals, 33 cals

rest 8-10 min x 3 sets  

* 8/10..had a good night sleep 7+ hours, spent a good part of last night rolling out and working on mobility

Wednesday

Build to a heavy single DL- 405

+

For Time- 12.26

2k row- got off at 7:50

30 toes to bar- 3 sets 0f 10 with short rest

30 Deadlift @ 275#- 3 sets of 5, 3 sets of 3, 3 sets of 2, ( quads were burning out, was driving through my toes

Thursday

OFF

Friday

A. Front Squat, Heavy single in 5 sets - 335- jumps were  225, 255, 285, 315, 335

B. Squat Clean Thruster, heavy single in 5 sets -265- my jumps were  185,225,245,255,265

+

3-6-9

Thruster 135

C2B pull up 

Rest 5 min x 3 sets - 1:28 (ub), 1:32 (ub) , 2:00 ( broke up the set of 9 thrusters in 2 sets)

Saturday

Practice Turkish get ups , plan out jumps for competition

+

Upside down Karen, plan out sets for the wall ball and stick to them- 10:03
sets were - 21-16-13
                  19-17-14
                  19-10-11-10- going for sub 10 on game day, this time around felt alot better

Sunday

Row 500m @ 97%

Rest 10 min x 3 sets 

Sept 8th- 14th

monday
off 
z1

Tuesday

Practice Barbell TGU, just practice not a max- played around with 95lb, hit 110 and was pretty easy since my max is 115

+

Snatch, Build to a heavy single- 245 but fell to my knee and then stood it up

+

Speed snatch event, 6 min Cap- got 7 snatches in the 6 min cap, failing only 2 reps, however its a 5 min cap and i completed 5 in the time cap

+

Row 500m @ 1:45 , rest 2 min x 5 sets- held the 1:45 for 4 sets, fell off on the last one,

Wednesday

Grace- 2:14

30 clean and jerks for time @ 135#

+

Rest 10 min 

+

Isabel - 3:54

30 Snatches @ 135# for time - 

+

20 min easy: completed 

50 ft bear crawl

25 double unders

50 ft walking lunges

25 double unders

Thursday

OFF

Friday 

A. Front Squat, build to a heavy single, not a max- 335

B. Squat Clean Thruster, Start @ 185, add 5#/ minute until failure 255, got 260 after the min

+

3-6-9-12…

Thruster 135#- 13 thrusters, quads were really fatigued, feel i can def get back on the bar

C2b Pull up

6 min Cap

Saturday

1 min rowing for cals- 20, 16, 16, 16, 13

1 min toes to bar- 25, 20, 20, 20, 17

1 min of wall balls- 22, 20, 20, 20, 20

1 min of handstand walks- 50ft UB for all sets

1 min rest x 5 sets

Sunday

Row 250m all out, rest 4-5 min x 5 sets- .45, .44.9, .44.4, .43.8, .43.3 

+

20 min flow work

run

Bike

Light gymnastics