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