July 21-27th

Monday

A. Back squat  @ 20X1, 7,5,3,7,5,3 rest 3 min - 255, 275, 305, 275,305, 335

* second wave heavier than first 

B. Power Clean 3,2,1,3,2,1 rest 3 min - 225, 245, 265, 245, 265, 275 

C. Barbell reverse lunge ( not alternating) 10-12 reps/ leg rest 1 min btwn legs x 4 sets - 185 for sets of 12

Tuesday

10K run @ moderate pace  - 1:02:39- wasn't sure what to expect durning this, since Ive never ran this much before. I felt I was doing really well until the last 3/4 of  a mile left. Both my leg just locked up. I ran with my camel back cause I knew this might come up and figured it would help prevent. I can def get this time down, between 55-58 mins, just as long as I stay hydrated. I want to hit this again, kind of enjoyed it

Wednesday

A. Hang  Snatch , build to a heavy single -235

B. 2 snatch every minute for 10 min @ 185  - failed a total of 5 rep durning this EMOM. 

+

Diane - 4:33- this is a PR , but it was far from my best effort. DL were not UB, and my set of 21and 9 HSPU was UB. Just felt extremely beat up after the 10k the day prior. Leg felt heavy, hamstring were very tight, and my upper body just had nothing 

21-15-9 

deadlift 225#

HSPU
* 2/10- 

Thursday

30-60 min recovery- 30 mins recovery work + some gymnastic play

* spend a lot of time home recovering 

Friday

5 min AMRAP- 5 rounds + 1 rep

10 Power snatch 65#

30 double unders

rest 5 min 

5 min AMRAP- 6 rounds

10 DL 115#

10 box jumps 24”

rest 5 min 

5 min AMRAP- 4 round + 17 reps 

10 KBS 32kg

10 burpees 

Saturday

A. Split Jerk 3,2,1,3,2,1 rest 3 min - 225, 255, 275, 255, 275, 305( fail it twice dude to the matting but got it on the 3rd)

B1. Weighted Bar dip, @ 30X0, 4-6 reps, rest 2 min -- sets of 6 with- 50,68,68,68

B2. Fat bar pendlay row @ 21X1, 4-6 reps, rest 2 min x 4 sets - sets of 6 with -115,115,115,115

C. Build to a heavy single Turkish get ups- 105

D. TGU @ 90% 5/5 , for quality - 95# - def wasn't quality, just could get stable on my left side


* over all this week was pretty tough. Tuesday 10k def had an impact  on a lot  and as well as my work schedule. Haveing to wake up at 330am and my eating routine has been throw off ( not Intakeing enought) it def effected me this week. Makeing some changes for the up coming weeks  to get myself back on track

july 14th- 20th

Monday

A. Snatch, build to a heavy single -215- miss 225 forward, felt light, however ive been very tight lately 

B. Back squat , tough single- 365

C. GH raise @ 40X0 , 4-6 reps x 10 sets, rest 1 min 10 sets of 6 - felt lot better then last week, still tough

Tuesday 

A. Split Jerk, tough double- 275- miss the double on 295

B. Strict Press @ 21X1, 3 reps x 4 sets- sets of 3 with 165, tought

+

AD 1 min @ 80%- total cals- 448 cals- 

1 min @ 50% x 30 sets

Wednesday 

For time: 20:15

50 cals Airdyne

25 pull ups 

50 Box Jumps - 24"

100 OHS @ 65lbs

50 GH Sit-ups

25 pull ups 

50 cals Airdyne
* the OHS got my back blown up alittle, pull ups were UB, 

Thursday
off

Friday

A. Clean EMOM, start at 185 add 10# per minute until failure - 305

B. Single leg RDL 8 reps/ leg , rest 45 seconds between legs  x 4 sets each- 95,105,115,125

C. GH raise cluster 5.5.5 x 3 sets , rest 10 seconds/rest 90 seconds - complete 

D. 3 weighted chin ups OTM for 10 min - 50# no fails

Saturday

“Elizabeth”- 4:51- can get this time down- was not feeling it workout at 6am, 

21-15-9

135# clean

ring dip

+

10 min airdyne @ moderate pace 

July 7th- 13th

Monday

A. Snatch. OHS, 1.2, build to a tough set - 225#

B. Halting snatch deadlift. Snatch pull 1 x 6 ( 3 sets @ 225, 3 sets @ 235)- complete 

C. Back squat @ tough set of 2 - 335 

D. GH raise @ 40X0, 4-6 reps x  8 sets, rest 1 min - sets of 6
* felt pretty beat up today, everything was really tight

Tuesday 

A. Split jerk, build to a moderate double from the blocks- 275#

B. Strict press @ 21x1, 2-3 reps x 6 sets, rest 2:30- sets of 3 with 155#

+

AD 45 seconds @ 80%, 45 seconds @ 50% x 20 sets- 424 cals

Wednesday 

AM
A. Pendlay Row, build to a 3 rep that’s tough- 225#

+

3 pendaly row OTM for 10 min @ 80% of A- 185# 

+
:10 L-sit from the pull up bar OTM for 5-10 min- completed 10 mins, can hold longer

+
800m suitcase carry w/ 32kg, switch hands every 200m

PM

For Time @ high effort:- 23:09- quads started locking up on the box jumps, and slowed me down a good amount, and completely locked up on the thrusters, had to take at least a min and a half before getting back on the DB. 
100 cal row

80kbs @ 32kg

60 box jumps

40 dumbell thrusters @ 35#/ hand

20 cal row 

Thursday

Off- did 30 mins of z1, mixed between rowing,DU and sit ups. 
then played around with muscle up and HSPU(narrow hand placement) and finished up with 20ft handstand walks on the min for 10 mins ( no fails) 

z1

Friday

A. Power Clean. Clean . Front squat, build to a tough set ( drop the bar after power clean)- 275#

B. Halting Clean Deadlift 2,2,2,1,1,1 rest 2 min ( 2’s @ 315, 1’s @ 325 ) - complete

C. RDL @ 3111, 6-8 reps x 4 sets, rest 90 seconds- sets of 8 with 185#

D. GH raise @ 40X0, 4-6 reps x 8 sets ,rest 90 seconds- 6,6,6,6,6,5,5,5- i suffered through this today, 

Saturday

10 min AMRAP @ 80%- 3 rounds + 100 meter run

400m run 

10 box jumps 24”

10 KBS @ 32kg 

rest 10 min 

10 min AMRAP @ 80%- 3 rounds + 400 meter row

400m row 

10 burpees over rower 

10 toes to bar 

rest 10 min 

10 min AMRAP @80%- 5 rounds + 40 DU + 10 pull ups + 3 lunges

40 double unders

10 pull ups 

20 walking lunge (10/10)

june 30th- july 6th

MOnday

A. Power snatch.hangpower snatch- 215, attempted 225# 
B. halting snatch DL. 2,2,2,1,1,1 rest 2 min (2"s @ 235, 1's @ 245)- completed, felt good
C. Back Squat. build to a tough set of 3- 355, legs felt strong
D. GH raise @ 40x0, 4-6 reps, rest 1:30- sets of 6 

Tuesday

A. Push press.push jerk- build to a moderate set- 265, 
B. strict press @ 21x1, 3-5 reps x 5 sets, rest 2:30- sets of 5 with 145#
+
AD:
30 @ 80%/ 30 @ 50% x 30 sets- 492 total cals

Wednesday

25min AMRAP- 7 rounds + 200 meters
@ a moderate pace:- * KBS were all UB, box jumps got me breathing pretty hard and really just tried to hold a steady pace on the run

400 Meter run
15 KBS
15 box jumps

thursday

Z1
recovery

Friday

A. Clean.hang clean- build to a tough- 300#-  
B. Halting clean deadlift. 3,3,2,2,1,1- rest 3 mins ( 3's @ 300, 2's @ 315, 1's @ 325)- completed
C. Good Mornings. 8-10 reps x 3 sets rest 2 mins x 6 sets, rest 1:30- sets of 10 with 95#, 

Saturday

7 min AMRAP- 4 rounds + 15 cals- could of pushed this harder, def could of hit 5 rounds+
15 cal AD
10 box jumps 24"
7 Power snatches 75#

rest 7

7 min AMRAP- 5 rounds + 10 cals
200 m row
10 burpees over rower

rest 7

7 min AMRAP- 4 rounds + 2 T2B
40 m bear crawl
10 T2B
10/10 walking lunges

rest 7

7 min AMRAP- 5 rounds + 2 CTB
10 C2B pull up
10 wall balls
10 DL 135#