Aug 18th-24th

Monday
A. back squats- 20x1, 8,8,6,6 rest 2-3 mins- 285,305,315,335
B.  power,snatch,OHS OTM for 10 mins @ 155
C1. 10 thrusters @ 115, rest 10
C2. 15 C2B pull ups, rest 3 mins x 4 sets- completed , went pretty smooth 
* 1/10  - shit day, we need to talk about this

Tuesday
30 min AMRAP- 4 round + run
400 meter run
400 meter row'
50 double unders
50 ft bear brawl
* 5/10
Wednesday
A. deadlift, build to a touch and go 5 rep, PERFECT MECHANICS- 315
b. power clean 3 OMT for 10 mins @ 175
+
:20  hang power snatch 95#-  9,10,9,9   *miss read- did from the ground
:20  C@B pull ups - 15,17,15,10
:20 airdyne-  11,11,11,12
rest 4-5 mins x 4 sets all out-
*7/10- enjoyed the cp  work, my grip was shot on my last toes to bar
Thursday

off

Friday
A. hang clean and jerk 2 OTM @185 - completed
B. front squat- build to a tough 5 rep- 295
+
unbroken KBS @ 32kg for time- 5:54
30,25,20,15,10,5
*7/10


Saturday
for time- 16:22
20/20 pistols
12 deficit HSPU (10")
5 rope climbs
15/15 pistols #35
12 Deficit HSPU
5 rope climbs
10/10 pistols #53
* was a little frustrated during this workout, of all this I struggled with is the hspu, just kept falling off the was. The pistols were slow but smooth , didn't want to fail any reps, rope climes felt good

GRACE- 2:18
*7/10- I can get sub 2, quads were fatigued from the pistols. 


Sunday

Aug 11th- 17th

Monday 

A. Back Squat @ 22X1, 3x3 @ 320- no misses

B. Power Clean 1 rep Every 90 seconds @ @ 270, for 8 reps- no misses

C. GH raise @ 20X0 8-10 reps x 4 sets , rest 90 seconds- completed with ease

D. :45 AMRAP strict Toes to bar ,rest 90 seconds x 5 sets - 28, 25,23,21,17

Tuesday 

5 min AMRAP @ 85-90%- 28, 25, 23,21

row 1000m

wall balls in remaining time

rest 3 min x 4 sets

Wednesday
 A. Snatch, 1 rep x 3 sets @ 210#- no fails 

B. Clean and Jerk, 1 rep x 3 sets @ 270- no fails 

C. Seated Good morning @ 2111, 8-10 reps x 3 sets, rest 2 min- sets of 10- 115,125,135

+

for time- 8:13

50 back extensions

40 GHD sit ups

  800m run

Thursday
Off 

Friday

Run 400m

100 double unders

rest= work x 4 sets- 2:45(ub) 2:55, 3:01, 3:15

Saturday

A. Split Jerk 1 rep x 3 sets @ 275, rest as needed- rested 2 mins no misses

B. Weighted back extensions 8-10 reps x 5 sets, rest 60 seconds- sets of 10 with 35,45,55,60

C. Paloff Press10/10 , rst 30 seconds between arms x 5 sets- completed 

+

20 min easy run

Aug 4th-10th

Monday

A. Back squat @ 20X1, 3,2,1,3,2,1 rest 3 min- 305, 315, 335, 315, 335, 355

B. Power Clean 1.1 x 6 sets, rest 2 min, start at 205, add 10# / set- no misses 

C. GH raise @ 20X0, 6-8 reps x 4 sets, rest 90 seconds- completed 

D. FLR accumulate 300 seconds- completed weighted, 25lb plate 

Tuesday 

5 min @ 85%- DU completed - 70,70,65.   * only completed 4 round, on the 400 m run my quads locked up and had to called it, 

Row 500m

Run 400m

Double unders in remaining time, rest 5 min x 5 sets

Wednesday 

A. Snatch, build to a tough double , dropping between reps- 205, kept missing the second rep of 215 forwards 

B. 1 snatch Every minute for 5 reps @ 205- completed but was not happy with this, don't fail any reps but I did catch every snatch the OH lunged it 

C. 3 power Clean OTM for 5 sets @ 225- completed 

+

5 rounds for time:- 13:12

15 back extensions

15 GHD sit ups

200m run

Thursday 

Z1

Friday 

9 min AMRAP @ 90%- 6 round + 10

4 KBS

6 Push up

200m Run

rest 9 min

9 min AMRAP @ 90%- 4 rounds + 21 reps

10 DL @ 155

10 burpees over bar

10 box jump over 24”

rest 9 min

9 min AMRAP @ 90%- 5 rounds + 2 rope climbs 

2 rope climb

15 ft handstand walk

10 OHS @ 75#

Saturday

A. Split Jerk , 1 rep every 90 seconds @ 265 for 5 reps- no misses, felt great 

B. Weighted back extension @ 20X0, 10-12 reps x 5 sets, rest 1 min- sets of 12- 15,20,25,30,35

C. Hollow Body Rock 30 seconds rest 30 seconds x 5 sets- completed 

+

20 minute easy run- completed

A. Back squat @ 20X1, 5,3,2,5,3,2 rest 3 min- 285, 305, 315, 305, 315, 325

B. Power Clean cluster 1.1.1 x 4 sets  ( rest 3 min/ rest 10 seconds)- 245,250,255,260( squated the last rep twice)

C. Barbell Russian step up 10/10 x 4 sets rest 1 min between legs- 135# to a 18" box 

D. Weighted Front Plank 60 seconds x 4 sets, rest as needed- 45#, 55#, 65#,75# with 2 mins rest between 

Tuesday 

30 minutes at moderate  pace- 5 rounds( kept stumbling on th DU)

400m row 

400m run 

30 double unders

40m bear crawl 

Wednesday

A. Overhead squat, build to a heavy single- 255

B. 1 snatch every 30 seconds for 10 reps ( weight  185)- no fails 

+

5 rounds for time:- 3:34

5 deadlift @ 275

10 burpee

Thursday 

Off

Friday

7 min AMRAP@ 85%- 6 rounds

10 Power Clean 95#

10 box jump overs 24” 

-rest 7 min 

7 min AMRAP @ 85%- 5 rounds

10 hang power snatch 75#

30 double unders 

-rest 7 min 

7 min AMRAP @ 85%- 5 rounds

10 deadlift 135#

10 bar facing burpees 

Saturday

A. Split Jerk, 1 rep OTM for 10 reps @ 245

B.  Single leg RDL 8/8 rest 30 seconds between legs x 4 sets 

C. Hollow body Hold 60 seconds x 5 sets , rest as needed 

+ 

20 minute run @ easy pace