monday

Tuesday 

10 min z1 row

+

3 min row @ 90% - held a 1:52 pace

rest 3 min x 4 sets

+

3 min airdyne @ 90% - cals per set- 61,59,60

rest 3 min x 3 sets 

+

10 min z1 run 

Wednesday

A. High Hang Clean. Above knee hang clean. Below knee hang clean 1.1.1x 5 sets ( 2 sets @ 195, 2 sets @ 210), rest 90 seconds- no fails

B. Push Jerk. Split Jerk 2.1 x 5 sets ( 2 sets @ 195, 3 sets @ 210), rest 90 seconds - no misses

C. Clean grip deadlift 7, 7,5,5,5, rest 3 min ( 300#)- completed

D. Front Squat 6,6,5,3,5 rest 3 min 

Thursday

20 min z1 + mobiltity

Friday

A. Snatch 3,3,3,2,1- 145,

Start at 145 add 10# / set, rest 2-3 min 

B. Clean and Split Jerk 

3,3,3,2,1 rest 2-3 min 

start at 180, add 15# per set

C. Back squat 6,6,6,4,4 rest 3 min 

D. Weighted back extension 8-10 reps x 3 sets, rest 1 mi

Saturday

6 min AMRAP- 5 rounds + 10 c2b

10 C2B pull up 

20 Airdyne Cals 

rest 6 min 

6 min AMRAP- 4 rounds + 5 reps + 100 meters

5 bar muscle up 

200m run 

rest 6 min 

6 min AMRAP- didn't complete, got  onto my 2nd round of box jumps And my quads locked up

1 rope climb 

2 wall walk 

15 box jump  24”

Sunday

OFF

monday

A. power snatch.snatch- 1.2 x 4 sets (145#,rest 1:30)- easy
B. split jerk 2 reps x 6 sets( 3 sets 180, 3 sets 195, rest 1:30)- easy
C. clean pulls 5 reps x 4 sets @ 255-
D. back squats 8,6,6,6 rest 3 - 245,275,295,315

Tuesday

10 min row (easy)
+
3 mins row @ 90%- first 3 sets held a 1:51 pace, last 3 a 1:52 pace, felt a lot better then last week
walk rest 3 mins x 6 sets
+
10 min cool down

Wednesday
A. high hang, above knee hang, below knee hang clean, 1.1.1 x 4 sets (2 sets @ 180, 2 sets @ 195)- no misses
B. push press.split jerk, 2.1 x 4 sets rest 2mins( 2 set at 180, 2 sets @ 195)- no misses
C. Clean grip DL, 5 reps x 4 sets, rest 2:30 (270)- done
D. Front squat 6,6,5,3, rest 2:30

Thursday
Off

Friday

A. Snatch 3,3,3,2,1 rest 2- 3 min ( last single is at 185, no higher in weight)- no misses

B. Clean and Jerk 3,3,3,2,1 ( last single is at 225, no higher) - no misses

C. Back squat 6,6,6,4,4 rest 3 min - 265,275,295,305,315

D. Weighted back extension 10-12 reps x 3 sets rest 2 min - sets of 12- 45,55,55

Saturday

min AMRAP

10 KB swings  32KG - 6 rounds + 3 swings

10 burpees to stand 

rest 5 min 

5 min AMRAP -6 rounds + 5 wall balls

10 wall ball 20#

10 cal airdyne 

rest 5 min 

5 min AMRAP- 3 rounds + 100 meters 

200m run 

10 box jump 24” step down 

May 12th- 18th

Monday
A. build to a heavy OHS- 272
B 5 reps x 3 set @50%
4 reps x 3 set @ 60%
3 reps x 3 sets @ 70%
2 reps for 2 sets @ 80%
1 rep for 6 sets @ 90%
C. 5 rounde- 2:58
5 DL at 275
10 jumping lunges
D. 1-6 strict pull up ladder x 5 sets-9:58

 Tuesday
60 min easy row

Wednesday
 A. 6 way barbell complex: 95,115,135
6 DL
6 Bent over row
6 HC
6 BS
6 PP
6 PU
x 4 sets
B. 8,6,4,3,2- double KB walking lunges/ 30" box jumps- 4:39
C. 3 rounds- 3:48
10 KB  c&j
20 m lunge
D. 3 rounds with out putting the KB down- 3:18
8 double kb fs
60m  farmers carry
E. 20 weighted back extension x 3 sets- all sets with 45lb

thursday
5k row aty easy pace

friday
A. snatch- heavy triple- 195
B. clean and jerk complex- 265
C. 400meter fun- 36:41
5/5 walking lunges
5 push prss
( go till you lunge 400 meters)

saturday

100 TGU @35lb
+ 30 min easy row

May 5th (week 4)

Monday

A. Deadlift, build to a heavy single- 335, 355, 365, 375,385, 390(PR)
B. barbell reverse lunge 5/5 x 3 sets- 225 ,255 ,275
C. back extension 10-15 reps x 3 sets- sets of 15, real easy
* add in some more gymnastic play- L-sit legless rope climb, 30/30 shoulder touches, hollow body holds(60sec) and some 

Tuesday

5000 meter row @ a moderate pace,damper set to 10- time completed- 20:30 

Wednesday

A. Snatch, 1 rep x 5 sets- 210,215,220,225,230- wasnt planning in hitting this numbers but i was feeling really good, only had a few misses, 2 at 215 and 1 at 220, weight wasnt really to heavy nor was it taxing 
B. Front squat. Split jerk, 1.1 x 3 sets- 255,270,285,300( failed the jerk) i have the jerk in me, just didnt want to kill myself trying to get it( on video)
C. Back Squats 20x1, 2-3 reps x 3 sets- 315x3, 325x2, 325x2
D. Barbell hip extension 10-12 reps x 3 sets, rest 60 sec- sets of 12- 95, 115, 135

Thursday
off- just hit some light z1 stuff, just to move

Friday

A. Snatch Grip Deadlift, @ 40x0, 3 rep x 3 reps- 225x3, 235x3, 245 x 3
B. split jerk OTM, 3 reps at 70% for 10 mins- 210 no misses
C. Gh rises, at 30x0, 4-6 reps x 4 sets- UB sets of 6 with 15lb vest, this was very east thats why i added the vest

Saturday

60 min Z1 row easy pace- did it

April 28th- may 3rd ( week 3)

Monday

A. Deadlift, tough TnG triple- 315 ,335 ,345 ,355
B1. Banded goodmornings, 8-10 reps, rest 90- sets of 10, green/blue, black, black/red, big ass purple one
B2. single arm half kneeling press 8/8, rest 90 x 4 sets- 60lb DB
C1. barbell reverse lunges 6/6, rest 90- 185, 205, 215, 225
C2. strict kb press 24kg in ea hand, 8/10 reps, rest 90 x 4 sets- sets of 10
* 6/10- had a rough day at work, back was killing me today. honestly have no idea where i pulled off 355 triple, rest of the workout went pretty smooth 

Tuesday

Row
2 mins @ 1:46/500, row 2 mins 2:07/500 x 3 sets
rest 5 mins x 2 sets
8/10-

Wednesday

A. snatch 1 rep x 9 sets, 4 rep @160, 3 reps @175, 2 reps @190- only misses the second attempt on 190- snatches felt great today
B. power clean and split jerk 1 rep x 5 sets, start at 225#, add 10#- no misses
C. back squats @ 20x1, 3-5 reps x 5 sets- 225 for sets of 3
D. Barbell back extension 10 reps x 3 sets, rest 90- set of 10 with just the barbell, next time ill add some weight
* 9/10- felt really good today. kind of drifted for the program today, happy that i did, PR'd my power clean- 285#, probably can get 290 on another day. but i didnt stop there, continued to build to a 300 squat clean. however i broke up the workout after part B because i coached the 5pm class. so by the time i started back up again i was shot. had nothing left in my legs

Thursday
off

Friday

A. snatch grip deadlift 40x0, 4-6 reps x 5 sets--Sets of 6- 165, 185, 205, 205, 205
B. split jerk 3 OTM for 7 mins 75% -225# no misses
C1. GH raise 30x0, 6-8 reps, rest 2 mins- UB sets of 8, felt alot better then last week
C2. bench press 6-8 reps, rest 2 mins x 4 sets- sets of 8- 165,185, 205, 225, 
* add in as few gymnastic progressions 

Saturday

10 min easy row
+
6x
:30 @ 97%-1st- 1:36 1:35, 1:35, 1:35 ,1:35 ,1:35
:30 rest        2nd-1:35, 1:35 1:34, 1:35, 1:34 1:34
x 3 sets        3rd-133, 1:34, 1:35 ,1:36, 1:35, 1:35 

+
frog hop- wasnt really sure what your looking for there, total distance or max? my biggest jump was 9 ft, that was on my first attempt on the third set
:30 work
:30 rest
+
rest 2 min
+
burpee- reps per set- 16,15,15,14
:30 work
:30 rest
x 4 set