Jan 27- Feb 2nd

Monday

A. Back Squat- Build to a tough 3R, only 1 set- 345
B. Snatch 1 rep x 6 sets-195(2), 205(2), 210(2)- i had one miss at 205 and 2 misses at 210, all were misses foward
C. C&J 1 rep x 6 sets- i gave up on this. i dont know what my issue was today, for the life of me i couldnt catch a jerk today. its not like i was going for some crazy weight, pretty much going to do the same as last week. its not a strength issue, its more of a mobility issue. guess ill spend way more time warming up my shoulders
+
30 burpee muscle ups for time- 6:29 (on video)

Tuesday
A. Push press.Push Jerk, 1.1 x 4 sets- all sets with 225
+
15 thrusters @ 135-1:51
25 CTB pull ups
15 cals Airdyne
rest 9
+
10 set @ moderate pace- Cals- 
:30 AD- cals- 10,10,11,12,12,11,11,11,12,12
rest :30
:30 DU-50(ub),50(ub),50(ub),50(ub),50(ub),49,50,50(ub),50,48- all others sets i had 1 trip up 
rest :30

Wednesday

10 Min AMRAP @ 90%- 5 rounds

5 CTB
15 wall balls
20 box jumps

rest 10 min


10 min AMRAP @ 90%- 114 reps- got 9 reps on the 165 OHS

20 OHS 75#
15 T2B
20 OHS 115
15 T2B
20 OHS 135
15 T2B
20 OHS 165

Thursday
off- 20 min Z1 + mobility- did some handstand work, really helped with loosing up my shoulders, handstand walks, HSPU, freestanding, really just messing around

Friday

A. high hang snatch.above knee snatch- keep light under 75%- no fails
B. 3 T&G squat clean @ 225 rest 90 x 4 - no misses
+
30 thrusters @ 95#-2:57( i think i held a 1:37ish
500m row all out
* wasnt really feeling it today. it was like i was just going through the motions 
Saturday
Am
15 thrusters @ 135- 1:32- this is my second time hitting this, did it on tuesday and got 1:51( both on video)
25 CTB
15 Cals AD
rest 9
+
50 power snatch @95#- 4:29
rest 9
+
15 C&J @ 135#- 4:11
50 Clas AD

Pm
10 sets:- time it took to finish each set:-- :35 - :35 - :32 - :31 - :30 - :31 - :31 - :30 - :32 - :30
5 TTB  * all DU were unbroken
40 DU
rest 60
+
5 sets: 1st: 19,12,11  2nd: 18,11,11  3rd:16,11,11  4th:17,11,11  5th: 17,11,11
:30-:30-:30   * kept pretty good form through the DL, planed on rebounding the boxjumps but ended up doing step down cause i dont remember how to rebound anymore
Deadlift @ 165#
burpee over bar
box jumps

Jan 20th- 26th

Monday
Am
A. build to a tough 2 back squat- 355
B. Above knee hang snatch, build to a triple- 175, 195( kept misses it forward, my last attempt at it i misses it on the was up on my 3rd rep, weight isnt is heavy either)
C. 15 power C&J for time @ 225- 4:38- mentally i wasnt in it, i lost count a couple of times, next time if i stay on pace with 4 every min, ill keep it under 4

PM
300 Meter row all out- rest 7 x 6-
.52 @ 1:26.9
.52.9 @ 1:27.1
.53.7 @ 1:28.5
.56.8 @ 1:34.6
.56.3 @ 1:32.9
.53.6 @ 1:31.1

Tuesday

A1. Close Grip Bench Press, 1 rep, rest 2 min- 255, 265, 270, 275, 275 

A2. Pendlay row, 4-5 reps x 5 sets - 165, 175, 185, 195, 200

B. Deadlift 1.1.1 x 3 sets, rest 3 min ( 10 sec between clusters)- 315, 325, 335

+

5 rounds for  time: 20:47- 

2 legless rope climb

6 shoulder to Overhead 185#

6 ring muscle up  

* this was a tough workout. everything was unbroken, just really had to rest between movements because i didnt want to fail any especially on the legless. my first 2 rounds were under 6 mins, 

Wednesday

A1. Front Squat 3 reps, rest 2 min- 265, 285, 295

A2. Weighted dip amrap with 35#, rest 2 min x 3 sets - 12, 12, 11

+

4 sets for times( keep it at 90%)- 4:48, 4:41(UB), 5:03, 4:39

35 double under

12 Deadlift  155#

15 Box jump over

 30 air squat

15 box jump over

12 deadlift 155#

35 Double unders 

rest 3 min btwn sets

Thursday

20 min z1 + mobility

Friday

A. Build to a tough 2, oinly one tough set then move on- 365

B. Hang Clean, Clean, split Jerk 1.1.1 x 4 sets , rest 3 min ( drop bar after hang)- 245, 255, 265, 275, 285(f)

C. 3 tng snatch OTM for 10 min , 165#- no misses ( video) 

PM

2 sets ALL OUT: 1st set- 13 cleans/ 20 burpees    2nd set- 13 cleans/ 22 burpees

:45 135# squat clean 

:45, burpee  ( fast)

 rest 10 min 

+

rest as needed

+ 

2 sets ALL OUT- 1st set- 30 cals/ 27 KBS(UB)   2nd set- 28 cals/ 28 KBS(UB)

:60 Airdyne

:60  32kg Kb swing

rest 10 min

Saturday

Keep everything at 90%:

 500 Meter Row
- 6:30- held a 1:45 pace for the first 500 and a 1:48 for the last

50 Burpees


500 Meter Row


+


Rest 7 Minutes

+



25 Overhead Squats @ 65# - 5:58(UB) i no rep myself 3 times due to i forgot the box jump over


25 Box Jump Overs 24”


20 Overhead Squats


20 Box Jumps Overs


15 Overhead Squats


15 Box Jumps Overs


+


Rest 7 Minutes


+


15-12-9-6-3 Thrusters @ 95#- 9:50(UB)- wasnt really happy with how i did, i wanted to be unbroken. they really just too alot out of me, 

PullUps


Lateral Burpees ( over barbell)

Jan 13th-19th

monday

A. Back squat- tough 3 only one set- 335
B. Snatch 1 rep @ 180x3, 190x3, 210x3-no misses
C. 1 Power clean and jerk @ 225 per min for 10 mins, 20 DU between sets-no misses

pm-

row sprints
200 meters all out sets rest 5 x 7 -36.3sec/  36.5sec/ 36.2sec/ 36.0sec/ 35.9sec/ 35.5sec/ 35.3sec

Tuesday

A1. close grip bench, 2 reps/rest 2 min- 225,235,245,255,265
A2. weighted pull ups 2 reps/rest 2 x 5 sets-65,75,85,95,100
B. deadlift 2 reps x 3 sets, rest 3- 315, 315, 335
+ 10 min EMOM-no misses
1st;:25 AD
2nd-5 kipping HSPU to 10"
+10 min EMOM - no misses
1st- :25 row
2nd:5 MU

Wednesday
A. front squat 3 reps, rest 2 min-300(2), 285(3) for 4 sets 
A2. weighted Dips, 2 reps, rest 2 x 5 sets-60, 85, 90, 95, 100
+ 4 sets of the following @ 90%- 2:06, 2:03, 2:19, 1:56(UB)
10 CTB
40 DU
15 DL @ (135)
40 DU
10 CTB

Thursday
off- z1

friday
Back squat- tough 3- 345
B- C&J - 1 rep @ 240 x 3, 1 rep @ 250 x 3 , 1 rep @ 260 x 3- no misses
C-2 Tng power snatch every min for 10 min @ 155#, with 3/3 pistols between- no misses

PM
:30 thrusters @ 135- 1st- 11 thrusters/ 23 CTB/ 22 cals
:30 CTB                     2nd- 11 thrusters/ 24 CTB/ 15 cals- video for both sets
:30 AD
rest 9 min x 2

overall for the week i felt pretty good. we spoke a couple of weeks ago and i  said that i just wasnt feeling into it lately. like i was just going though the motions. Part of the reason was that i was not working. second was my diet, not that im eating shit, but just a large amount. something that i want to work on.    

Jan 6th- 12th

Monday 

AM
A. Back Squat , Build to a tough 5, only 1 tough set- 335

B. Snatch 1 rep @ 190 x 3 sets, 1 rep @  205 x 2 sets, rest 2 min- 190(no misses) 205( misses the first 3 attempts before i finally hit it)

C. 3 tng Power Clean and jerk @ 185 per min for 6 min - no misses- however my shoulder has been acting up lately and makes my catch in the jerk feel/look like shit

PM

25 second airdyne @ 97% ( near all out)

rest 3:30 x 6 sets - 23 cals, 23 cals, 22 cals, 21 cals, 20 cals, 19 cals 

Tuesday

A1. Close Grip Bench Press 3-5 reps, rest 2- 205(5), 215(5), 225(5), 235(5), 245(4)

A2. Pendlay Row  5 reps, rest 2 x 5 sets- sets of 5 - 155, 160,175, 185,185

B. Deadlift 3 reps x 3 sets, ret 3- 335,355,375- (i believe that is my Pr from god knows when)

+

Every Minute for 16 min-   on video

First Minute: 25 row ( keep this aerobic)-meters- 116,120,124,124,126,129,129,132

Second Minute: 1 legless rope climb- time completed in sec- 9,9,10,10,10,10,11,11

Wednesday

A1. Front Squat, 1 rep  sets @ 90-92% 1RM, rest 2- 3 sets of 300#

A2. 15 HSPU for time, rest 2 x 3 sets- 15 sec, 15 sec, 16,sec 

+

 Keep this aerobic- 1st- 2:28, 2nd- 2:52, 3rd- 3:11- video of the first set, box jumps were the killer in this, im just not as fast as i use to be, second round really got my forarms jacked up

10 Toes to bar

15 Overhead squat 75#

20 Box jump

15 Power Clean 95#

10 toes to bar

rest 3 min x 3 sets 

Thursday

20 min z1 + mobility

Friday

A. Back Squat , Build to a tough 5, only 1 tough set-340(4) failed the 5th rep

B. Clean and Jerk , 1 rep x 3 sets @ 250#, 1 rep x 2 sets @ 260- no misses, however my last C&J is ugly but honestly my jerk hasn't been this smooth in a long time, felt GREAT

C. 3 tng Power snatch EMOM for 6 min- no misses, things felt pretty smooth 

145#

 over all wasnt feeling to good today, by back is a little tweeked from the deadlifts the other day

PM

Lactic mixed-45sec, 46 sec, 47sec 

12 Power clean 155#

12 burpees 

rest 7 x work x 3 sets 

Saturday

13.1 Open workout