Monday- December 28, 2014
Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. 4 Muscle Ups/min for 11 min, focus on keep feet together and body long and tight. Also, keeping rings in tight.
B. Front Squat w/ 60-80# of Chains- build to 3RM
+
20 min EMOM
Power Clean + 2 Front Rack Lunges, 155# + 5 Toes to Bar
+
10 min easy Row
RESULTS:
A. Complete
B. 270 + chains
+
Complete
+
Complete
Tuesday, December 30, 2014
Friday, December 26, 2014
W3
Friday- December 26, 2014
A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 1k @ 85-90% effort, rest 4 min x 5 *drop 1 sec from last week
P.M.
A. Hang Power Snatch from Below Knee, build to max single
B. Shoulder Press @ 85%, AMRAP in 5 min
C. Power Clean Singles @ 255, AMRAP in 5 min
+
30 sec ALL OUT on Air Bike, rest 4:00 x 4
RESULTS:
PM.
A. 220 PR
B. 18
C. 13
Friday- December 26, 2014
A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 1k @ 85-90% effort, rest 4 min x 5 *drop 1 sec from last week
P.M.
A. Hang Power Snatch from Below Knee, build to max single
B. Shoulder Press @ 85%, AMRAP in 5 min
C. Power Clean Singles @ 255, AMRAP in 5 min
+
30 sec ALL OUT on Air Bike, rest 4:00 x 4
RESULTS:
PM.
A. 220 PR
B. 18
C. 13
Wednesday- December 24, 2014
Aerobic Muscle Up Tester + LE x 3-2
3 rounds for time:
Row 300m
3 Unbroken Ring Muscle Ups
Run 200m
3 Unbroken Bar Muscle Ups
+
3 sets @ 97%
30 sec Power Clean to OH, 115#
30 sec Box Jumps, 24” rebounding
30 sec KB Swings, 70#
30 sec Burpees
rest 10 min b/w sets
RESULTS:
11:12
+
40, 42, 42
Aerobic Muscle Up Tester + LE x 3-2
3 rounds for time:
Row 300m
3 Unbroken Ring Muscle Ups
Run 200m
3 Unbroken Bar Muscle Ups
+
3 sets @ 97%
30 sec Power Clean to OH, 115#
30 sec Box Jumps, 24” rebounding
30 sec KB Swings, 70#
30 sec Burpees
rest 10 min b/w sets
RESULTS:
11:12
+
40, 42, 42
Tuesday- December 23, 2014
A.M. MAP Runs P.M. HSPU Density+ MAP1
A.M.
Run 400m @ 85-90%, rest 2 min x 10
P.M.
10-9-8-7-6-5-4-3-2-1 Unbroken, Strict HSPU’s for time:
+
15 sets @ high effort
5 CTB Pull Ups
7 TnG Power Snatch 65#
5 Burpee Box Jump Overs, 20”
rest 60 sec b/w sets
*perform each set fast
RESULTS:
PM
Sucked at the HSPU: Only did 10 and 7 unbroken. got to set 5 and couldn't get my head off the floor, just didn't have it
+
all between :38 - :47
A.M. MAP Runs P.M. HSPU Density+ MAP1
A.M.
Run 400m @ 85-90%, rest 2 min x 10
P.M.
10-9-8-7-6-5-4-3-2-1 Unbroken, Strict HSPU’s for time:
+
15 sets @ high effort
5 CTB Pull Ups
7 TnG Power Snatch 65#
5 Burpee Box Jump Overs, 20”
rest 60 sec b/w sets
*perform each set fast
RESULTS:
PM
Sucked at the HSPU: Only did 10 and 7 unbroken. got to set 5 and couldn't get my head off the floor, just didn't have it
all between :38 - :47
Monday- December 22, 2014
Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. 4 Muscle Ups/min for 10 min, focus on keep feet together and body long and tight. Also, keeping rings in tight.
B. 1 & 1/4 Front Squat @ 30X1, build to 3RM
+
20 min EMOM
1st- 2/leg OH Walking Lunges, 165# + 3 TnG Power Cleans, 165#
2nd- 1 Legless Rope Climb, L-Sit as long as possible
+
10 min easy Row
RESULTS:
A. Completed
B. Was still getting over my injury, kept it at regular front squat. 315
+
Completed, All L-sit rope climbs
+
Completed
Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. 4 Muscle Ups/min for 10 min, focus on keep feet together and body long and tight. Also, keeping rings in tight.
B. 1 & 1/4 Front Squat @ 30X1, build to 3RM
+
20 min EMOM
1st- 2/leg OH Walking Lunges, 165# + 3 TnG Power Cleans, 165#
2nd- 1 Legless Rope Climb, L-Sit as long as possible
+
10 min easy Row
RESULTS:
A. Completed
B. Was still getting over my injury, kept it at regular front squat. 315
+
Completed, All L-sit rope climbs
+
Completed
W2
Friday- December 19, 2014
A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 1k @ 85-90% effort, rest 4 min x 5 *drop 1 sec from last week
P.M.
A. Power Snatch Cluster, 1.1.1, build to max set
B. Shoulder Press @ 82.5%, AMRAP in 5 min
C. Power Clean Singles @ 245, AMRAP in 5 min
+
25 sec ALL OUT on Air Bike, rest 3:00 x 4
RESULTS:
A. 200
B. 20
C. 16
+
Completed
Friday- December 19, 2014
A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 1k @ 85-90% effort, rest 4 min x 5 *drop 1 sec from last week
P.M.
A. Power Snatch Cluster, 1.1.1, build to max set
B. Shoulder Press @ 82.5%, AMRAP in 5 min
C. Power Clean Singles @ 245, AMRAP in 5 min
+
25 sec ALL OUT on Air Bike, rest 3:00 x 4
RESULTS:
A. 200
B. 20
C. 16
+
Completed
Friday, December 19, 2014
Monday- December 15, 2014
Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. 3 Muscle Ups/min for 10 min, focus on keep feet together and body long and tight. Also, keeping rings in tight.
B. Front Squat @ 30X0, build to 5RM **keep tempo including the 0 sec at top
+
20 min EMOM
1st- 2 Squat Snatch + 2 Squat Clean @ 185, not TnG
2nd- 1 Legless Rope Climb, L-Sit as long as possible
+
10 min easy Row
RESULTS:
A. Completed
B. 295
+
EMOM Completed
Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. 3 Muscle Ups/min for 10 min, focus on keep feet together and body long and tight. Also, keeping rings in tight.
B. Front Squat @ 30X0, build to 5RM **keep tempo including the 0 sec at top
+
20 min EMOM
1st- 2 Squat Snatch + 2 Squat Clean @ 185, not TnG
2nd- 1 Legless Rope Climb, L-Sit as long as possible
+
10 min easy Row
RESULTS:
A. Completed
B. 295
+
EMOM Completed
W1 NEW CYCLE
Friday- December 12, 2014
A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 1k @ 85-90% effort, rest 4 min x 5
P.M.
A. Power Snatch, build to a triple TnG
B. Shoulder Press @ 80%, AMRAP in 5 min
C. Power Clean.Hang Power Clean @ 225, AMRAP in 5 min **Complex must be unbroken, can drop after HPC
+
20 sec ALL OUT on Air Bike, rest 2:40 x 4
RESULTS:
AM.
Row Intervals: Avg. 1:54
PM.
A. 185
B. 19
C. 11
+
AD Sprints Completed
Friday- December 12, 2014
A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 1k @ 85-90% effort, rest 4 min x 5
P.M.
A. Power Snatch, build to a triple TnG
B. Shoulder Press @ 80%, AMRAP in 5 min
C. Power Clean.Hang Power Clean @ 225, AMRAP in 5 min **Complex must be unbroken, can drop after HPC
+
20 sec ALL OUT on Air Bike, rest 2:40 x 4
RESULTS:
AM.
Row Intervals: Avg. 1:54
PM.
A. 185
B. 19
C. 11
+
AD Sprints Completed
Tuesday- December 9, 2014
A.M. Fasted Run P.M. MAP Varied Mixed
A. Power Clean & Push Jerk- 5 singles @ 225, focus on speed and tech, rest as need b/w reps
B. Power Snatch- 5 singles @ 185, focus on speed and tech, rest as needed b/w reps
C. Back Squat- build to 90% for a single
RESULTS:
A. Completed. Felt smooth and fast.
B. Completed. These were tougher than I anticipated. Not bad though.
C. Built up to 375 and it felt really good. Smooth going down and fast coming out of the bottom.
A.M. Fasted Run P.M. MAP Varied Mixed
A. Power Clean & Push Jerk- 5 singles @ 225, focus on speed and tech, rest as need b/w reps
B. Power Snatch- 5 singles @ 185, focus on speed and tech, rest as needed b/w reps
C. Back Squat- build to 90% for a single
RESULTS:
A. Completed. Felt smooth and fast.
B. Completed. These were tougher than I anticipated. Not bad though.
C. Built up to 375 and it felt really good. Smooth going down and fast coming out of the bottom.
OPEX CAMP RESULTS:
Saturday, December 6, 2014
Body Weight: 177lbs
Strict Press: 170
Strict Pull Ups
%: 55
Front Squat: 355 PR
Squat Clean: 315
%: 112
8 Minute AMRAP @ 90% of SC (285): 12 Reps
3 Minute AMRAP Toes 2 Bar (sets of 3): 20
3 Minutes Max HSPU: 47, First Set: 31 PR
Lactate Endurance Test
For Time : 3:36
Row 250
15 KB Swings (70)
25 Burpees
15 KB Swings
Row 250m
Sunday, December 7, 2014
Sorenson Test: 2 Minutes
Scratch Test: 4.5/5
Max Muscle Ups in 3 Minutes: 19
30 on/ 30 off Double Unders: 188
30 on/ 30 off Row for Meters: 162, 162, 160, 160
Aerobic Tester:
4 Sets
Row 400m
20 Wall Balls (20)
20 Box Jumps (24)
15 DL (115)
15 Ring Dips
3:53, 3:35, 3:41, 3:45
Saturday, December 6, 2014
Body Weight: 177lbs
Strict Press: 170
Strict Pull Ups
%: 55
Front Squat: 355 PR
Squat Clean: 315
%: 112
8 Minute AMRAP @ 90% of SC (285): 12 Reps
3 Minute AMRAP Toes 2 Bar (sets of 3): 20
3 Minutes Max HSPU: 47, First Set: 31 PR
Lactate Endurance Test
For Time : 3:36
Row 250
15 KB Swings (70)
25 Burpees
15 KB Swings
Row 250m
Sunday, December 7, 2014
Sorenson Test: 2 Minutes
Scratch Test: 4.5/5
Max Muscle Ups in 3 Minutes: 19
30 on/ 30 off Double Unders: 188
30 on/ 30 off Row for Meters: 162, 162, 160, 160
Aerobic Tester:
4 Sets
Row 400m
20 Wall Balls (20)
20 Box Jumps (24)
15 DL (115)
15 Ring Dips
3:53, 3:35, 3:41, 3:45
Sunday, December 7, 2014
Wednesday- December 3, 2014
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 67RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 25ft HS Walk to Wall + Max Unbroken Strict HSPU's
2nd- 10 Power Snatch, 75#
3rd- 7 Burpee CTB Pull Ups
rest 2 min
Air Bike @ 67RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
Completed.
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 67RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 25ft HS Walk to Wall + Max Unbroken Strict HSPU's
2nd- 10 Power Snatch, 75#
3rd- 7 Burpee CTB Pull Ups
rest 2 min
Air Bike @ 67RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
Completed.
Monday, December 1, 2014
Monday- December 1, 2014
FSQ + drop emom + Clean Battery + CP EMOM
A. Front Squat @ 20X1, build to a tough single, not 1RM
B. Front Squat @ 10X1, 1/min for 3 min @ 95%
+
Squat Clean- 10RM TnG **warm up with sets of 3-4 to feel it out, you’ll only want 1 attempt at this
+
15 Muscle Ups for time w/ 20# vest
RESULTS:
A. 335
B. Complete at 335
+
185, would like another shot at this. Felt like I had a little more. Wasn't sure how it was gonna feel.
+
4:57. BUT, I couldn't do 1 with 20# just couldn't get over the rings. Did 1-4 with 16# then hand to finish with 12#. Discouraging. Gotta get better.
FSQ + drop emom + Clean Battery + CP EMOM
A. Front Squat @ 20X1, build to a tough single, not 1RM
B. Front Squat @ 10X1, 1/min for 3 min @ 95%
+
Squat Clean- 10RM TnG **warm up with sets of 3-4 to feel it out, you’ll only want 1 attempt at this
+
15 Muscle Ups for time w/ 20# vest
RESULTS:
A. 335
B. Complete at 335
+
185, would like another shot at this. Felt like I had a little more. Wasn't sure how it was gonna feel.
+
4:57. BUT, I couldn't do 1 with 20# just couldn't get over the rings. Did 1-4 with 16# then hand to finish with 12#. Discouraging. Gotta get better.
Saturday, November 29, 2014
Saturday- November 29, 2014
Press CP + High effort MAP short sets
1 Strict Deficit HSPU’s/30 sec for 10 min **start at a tough deficit that you doubt you can make it the whole 10 min with, take deficit away as needed
+
rest as needed
+
5 min @ high effort
10 Push Press, 95#
10 KB Swings, 53#
30 Double Unders
rest 3 min
5 min @ high effort
7 CTB Pull Ups
7 Thrusters, 95#
30 Double Unders
rest 3 min
5 min @ high effort
5 Muscle Ups
5 Box Jumps, 36”
30 Double Unders
rest 10 min
Repeat all
RESULTS:
Minute 0-3 at 9"
3-7 at 8"
8-10 at 6"
+
3+30
4
3
3+10
3+14
3+1
Stayed unbroken and including muscle ups. That was cool.
Press CP + High effort MAP short sets
1 Strict Deficit HSPU’s/30 sec for 10 min **start at a tough deficit that you doubt you can make it the whole 10 min with, take deficit away as needed
+
rest as needed
+
5 min @ high effort
10 Push Press, 95#
10 KB Swings, 53#
30 Double Unders
rest 3 min
5 min @ high effort
7 CTB Pull Ups
7 Thrusters, 95#
30 Double Unders
rest 3 min
5 min @ high effort
5 Muscle Ups
5 Box Jumps, 36”
30 Double Unders
rest 10 min
Repeat all
RESULTS:
Minute 0-3 at 9"
3-7 at 8"
8-10 at 6"
+
3+30
4
3
3+10
3+14
3+1
Stayed unbroken and including muscle ups. That was cool.
W5
Friday- November 28, 2014
A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M.
Row 500m @ 1:44/500m, rest 3 min b/w sets x 8
P.M.
A. Power Snatch, no hook grip- build to 1RM
B. Power Clean & Push Jerk, build to 3RM TnG, no pause on the way up at the shoulder
+
50 Front Squats, 225 for time: **taken from the rack
+
Row 10 min @ 2:05/500m
AM.
1:43
1:43
1:43
1:43
1:43
1:42
1:42
1:43
PM. Couldn't get another session in this day
Friday- November 28, 2014
A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M.
Row 500m @ 1:44/500m, rest 3 min b/w sets x 8
P.M.
A. Power Snatch, no hook grip- build to 1RM
B. Power Clean & Push Jerk, build to 3RM TnG, no pause on the way up at the shoulder
+
50 Front Squats, 225 for time: **taken from the rack
+
Row 10 min @ 2:05/500m
AM.
1:43
1:43
1:43
1:43
1:43
1:42
1:42
1:43
PM. Couldn't get another session in this day
Wednesday- November 26, 2014
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 66RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 25ft HS Walk to Wall + Max Unbroken Strict HSPU's
2nd- 10 Alternating DB Snatch, 70#
3rd- 10 Burpee to 8” target
rest 2 min
Air Bike @ 66RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
Fasted run in the AM
PM
Our AD bike is not very reliable right now. But I was able to get 6 minutes of the first round then the chain came off. Did the EMOM. That sucked HSW went to crap after the 3rd set. Tried to fix it during the rest time. Wasn't happening.
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 66RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 25ft HS Walk to Wall + Max Unbroken Strict HSPU's
2nd- 10 Alternating DB Snatch, 70#
3rd- 10 Burpee to 8” target
rest 2 min
Air Bike @ 66RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
Fasted run in the AM
PM
Our AD bike is not very reliable right now. But I was able to get 6 minutes of the first round then the chain came off. Did the EMOM. That sucked HSW went to crap after the 3rd set. Tried to fix it during the rest time. Wasn't happening.
Tuesday- November 25, 2014
A.M. Fasted Run P.M. MAP Varied Mixed
A.M.
25 min easy run out of bed fasted
P.M.
5 sets @ high effort
Row 500m
12 Toes to Bar
10 DB Thrusters, 53#/hand
20 Box Jump Overs, 24"
rest 1:1, mix order each time
RESULTS:
AM.
Did this on wednesday
PM
3:49
3:49
3:55
3:55
3;49
This was tough gotta get used to the high effort.
A.M. Fasted Run P.M. MAP Varied Mixed
A.M.
25 min easy run out of bed fasted
P.M.
5 sets @ high effort
Row 500m
12 Toes to Bar
10 DB Thrusters, 53#/hand
20 Box Jump Overs, 24"
rest 1:1, mix order each time
RESULTS:
AM.
Did this on wednesday
PM
3:49
3:49
3:55
3:55
3;49
This was tough gotta get used to the high effort.
Monday- November 24, 2014
FSQ + drop emom + Clean Battery + CP EMOM
A. Front Squat @ 20X1, build to a tough double, not 2RM
B. Front Squat @ 10X1, 1/min for 3 min @ 95%
+
30 Power Snatch for time @ 80% 1RM Power Snatch
+
20 sets of 5 Unbroken CTB Pull Ups For time:
RESULTS:
A. 340
B. 330
+
6:18
+
Shoulder was killing me on this one. Made it through 3 sets and just felt like I needed to stop.
FSQ + drop emom + Clean Battery + CP EMOM
A. Front Squat @ 20X1, build to a tough double, not 2RM
B. Front Squat @ 10X1, 1/min for 3 min @ 95%
+
30 Power Snatch for time @ 80% 1RM Power Snatch
+
20 sets of 5 Unbroken CTB Pull Ups For time:
RESULTS:
A. 340
B. 330
+
6:18
+
Shoulder was killing me on this one. Made it through 3 sets and just felt like I needed to stop.
Sunday, November 23, 2014
W4
Friday- November 21, 2014
A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M.
Row 500m @ 1:45/500m, rest 3 min b/w sets x 8
P.M.
A. Hang Power Snatch from Below Knee cap, 5RM, no straps
B. Power Clean & Push Jerk x 1 @ 225#, 1 every 30 sec for 10 min
+
30 Squat Cleans, 225 for time:
+
Row 10 min @ 2:05/500m
RESULTS:
A.M.
1:44
1:44
1:44
1:44
1:43
1:45
1:45
1:44
P.M.
A. 175. Missed 185 got 3 on that
B. missed 1. Just got away from me
+
6:46
Friday- November 21, 2014
A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M.
Row 500m @ 1:45/500m, rest 3 min b/w sets x 8
P.M.
A. Hang Power Snatch from Below Knee cap, 5RM, no straps
B. Power Clean & Push Jerk x 1 @ 225#, 1 every 30 sec for 10 min
+
30 Squat Cleans, 225 for time:
+
Row 10 min @ 2:05/500m
RESULTS:
A.M.
1:44
1:44
1:44
1:44
1:43
1:45
1:45
1:44
P.M.
A. 175. Missed 185 got 3 on that
B. missed 1. Just got away from me
6:46
W3
Wednesday- November 19, 2014
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 64RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 8 GH Sit Ups + 2 Strict HSPU’s w/ deficit if possible
2nd- 10 TnG Power Cleans, 115#
3rd- 5 Burpees touch 6” + 30 Double Unders
rest 2 min
Air Bike @ 64RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
Completed
Wednesday- November 19, 2014
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 64RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 8 GH Sit Ups + 2 Strict HSPU’s w/ deficit if possible
2nd- 10 TnG Power Cleans, 115#
3rd- 5 Burpees touch 6” + 30 Double Unders
rest 2 min
Air Bike @ 64RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
Completed
Thursday, November 20, 2014
Monday, November 17, 2014
W3
Monday- November 17, 2014
FSQ + drop emom + Clean Battery + CP EMOM
A. Front Squat @ 20X1, build to a tough triple, not 3RM
B. Front Squat @ 10X1, 1/min for 4 min @ 90%
+
10 min EMOM
5 TnG Squat Cleans
**Start @ 155, adjust up and down as needed
+
14 min EMOM
3 TnG Power Snatch, 135# + 1 OHS + 2 Muscle Ups
RESULTS:
A. 320
B. completed @ 315
+
Completed stayed at 155
+
Completed
Monday- November 17, 2014
FSQ + drop emom + Clean Battery + CP EMOM
A. Front Squat @ 20X1, build to a tough triple, not 3RM
B. Front Squat @ 10X1, 1/min for 4 min @ 90%
+
10 min EMOM
5 TnG Squat Cleans
**Start @ 155, adjust up and down as needed
+
14 min EMOM
3 TnG Power Snatch, 135# + 1 OHS + 2 Muscle Ups
RESULTS:
A. 320
B. completed @ 315
+
Completed stayed at 155
+
Completed
W3
Saturday- November 15,2014
Press CP + High effort MAP short sets
A. Push Press, build to a tough triple
+
15 sets of:
3 Burpee Bar MU’s
5 Burpee Box Jump Overs, 24”
7 KB Swings, 70#
rest 60 sec b/w sets
RESULTS:
A. Forgot to do this
+
:54
1:00
1:00
1:05
1:01
1:03
1:04
1:02
1:03
1;01
1:04
1:03
1:01
1:05
1:02
Saturday- November 15,2014
Press CP + High effort MAP short sets
A. Push Press, build to a tough triple
+
15 sets of:
3 Burpee Bar MU’s
5 Burpee Box Jump Overs, 24”
7 KB Swings, 70#
rest 60 sec b/w sets
RESULTS:
A. Forgot to do this
+
:54
1:00
1:00
1:05
1:01
1:03
1:04
1:02
1:03
1;01
1:04
1:03
1:01
1:05
1:02
W3
Friday- November 14, 2014
A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M.
Row 500m @ 1:46/500m, rest 3 min b/w sets x 8
P.M.
A. 3 Hang Power Snatch TnG/min for 10 min @ 155#
B. Power Clean & Push Jerk TnG x 3 @ 185#, 1 every min for 10 min
+
4 min AMRAP
2 Dead Lifts, 275
2 HSPU’s
4 DL
4 HSPU’s
6 DL
6 HSPU’s
etc…
RESULTS:
AM.
1:45
1:45
1:45
1:45
1:45
1:44
1:45
1:44
PM.
A. Completed
B. Completed
+
76 Reps
Friday- November 14, 2014
A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M.
Row 500m @ 1:46/500m, rest 3 min b/w sets x 8
P.M.
A. 3 Hang Power Snatch TnG/min for 10 min @ 155#
B. Power Clean & Push Jerk TnG x 3 @ 185#, 1 every min for 10 min
+
4 min AMRAP
2 Dead Lifts, 275
2 HSPU’s
4 DL
4 HSPU’s
6 DL
6 HSPU’s
etc…
RESULTS:
AM.
1:45
1:45
1:45
1:45
1:45
1:44
1:45
1:44
PM.
A. Completed
B. Completed
+
76 Reps
Wednesday, November 12, 2014
W2
Wednesday- November 12, 2014
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 62RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 12 Toes to Bar
2nd- 15 Dead Lifts, 115#
3rd- 10 Lateral Burpees over Bar
rest 2 min
Air Bike @ 62RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
AM. 25 minute fasted run
PM.
Air Bike - Completed, computer was messing up so i counted pedal rotations. Was getting about 34 each set for what its worth. It was challenging.
EMOM - went good. everything was unbroken
Air Bike - Complete
Wednesday- November 12, 2014
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 62RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 12 Toes to Bar
2nd- 15 Dead Lifts, 115#
3rd- 10 Lateral Burpees over Bar
rest 2 min
Air Bike @ 62RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
AM. 25 minute fasted run
PM.
Air Bike - Completed, computer was messing up so i counted pedal rotations. Was getting about 34 each set for what its worth. It was challenging.
EMOM - went good. everything was unbroken
Air Bike - Complete
W2
Tuesday- November 11, 2014
A.M. Fasted Run P.M. MAP Varied Mixed
A.M.
25 min easy run out of bed fasted
P.M.
5 sets @ high effort
Row 500m
20 Thrusters, 45#
20 Box Jump Overs, 24”
50 Double Unders
10 CTB Pull Ups
rest 1:1, mix order each time
RESULTS:
AM. Doing the run on Wednesday
PM.
4:29
4:39
4:34
4:31
4:53
Tuesday- November 11, 2014
A.M. Fasted Run P.M. MAP Varied Mixed
A.M.
25 min easy run out of bed fasted
P.M.
5 sets @ high effort
Row 500m
20 Thrusters, 45#
20 Box Jump Overs, 24”
50 Double Unders
10 CTB Pull Ups
rest 1:1, mix order each time
RESULTS:
AM. Doing the run on Wednesday
PM.
4:29
4:39
4:34
4:31
4:53
W2
Monday- November 10, 2014
FSQ + drop emom + Clean Battery + CP EMOM
A. 1 & 1/4 Front Squat @ 20X1, build to a tough single, not 1RM
B. Front Squat @ 10X1, 1/min for 5 min @ 87.5%
+
10 min EMOM
2 TnG Power Cleans
**Start @ 155, goal is to increase 10#/min, stay at same weight if you miss
+
14 min EMOM
4 KB Hang Clean to OH, 53#/hand + 2 Muscle Ups
RESULTS:
A. 295
B. 305
+
Completed. This was a grind. At round 7 i wasn't sure if I could finish. But I never failed any muscle ups so thats a start.
Monday- November 10, 2014
FSQ + drop emom + Clean Battery + CP EMOM
A. 1 & 1/4 Front Squat @ 20X1, build to a tough single, not 1RM
B. Front Squat @ 10X1, 1/min for 5 min @ 87.5%
+
10 min EMOM
2 TnG Power Cleans
**Start @ 155, goal is to increase 10#/min, stay at same weight if you miss
+
14 min EMOM
4 KB Hang Clean to OH, 53#/hand + 2 Muscle Ups
RESULTS:
A. 295
B. 305
+
Completed. This was a grind. At round 7 i wasn't sure if I could finish. But I never failed any muscle ups so thats a start.
Friday, November 7, 2014
W2
Friday- November 7, 2014
A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M.
Row 500m @ 1:47/500m, rest 3 min b/w sets x 8
P.M.
A. Power Snatch.Snatch, 1.1 every min for 10 min @ 75%, drop each rep, not TnG
B. Power Clean.FSQ.Push Jerk, 1 every min for 10 min, @ 80%
+
5 rounds for time:
3 Power Snatch, 185#
3 Box Jumps, 42”
3 HSPU’s, 10” deficit
RESULTS:
AM.
1:45
1:461:45
1:46
1:46
1:45
1:45
1:45
PM.
A. 19/20 @ 185 Felt good and fast. Let one get away from me in one of the middle sets.
B. 10/10 @ 230 felt good. Got a little difficult toward the end
+
7:50
Unbroken on Box Jumps and HSPU. Did all snatches in singles. Those were tough.
Friday- November 7, 2014
A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M.
Row 500m @ 1:47/500m, rest 3 min b/w sets x 8
P.M.
A. Power Snatch.Snatch, 1.1 every min for 10 min @ 75%, drop each rep, not TnG
B. Power Clean.FSQ.Push Jerk, 1 every min for 10 min, @ 80%
+
5 rounds for time:
3 Power Snatch, 185#
3 Box Jumps, 42”
3 HSPU’s, 10” deficit
RESULTS:
AM.
1:45
1:461:45
1:46
1:46
1:45
1:45
1:45
PM.
A. 19/20 @ 185 Felt good and fast. Let one get away from me in one of the middle sets.
B. 10/10 @ 230 felt good. Got a little difficult toward the end
+
7:50
Unbroken on Box Jumps and HSPU. Did all snatches in singles. Those were tough.
Wednesday, November 5, 2014
W1
Wednesday- November 5, 2014
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 60RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 10 Toes to Bar
2nd- 15 Wall Ball, 20#
3rd- 50 Double Unders
rest 2 min
Air Bike @ 60RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
AM
Did 20 min fasted run. Felt fine. The ole knees and ankles took about 6 minutes to warm up. Other than that I felt fine.
PM
EMOM - Completed
Felt good the whole way through. No problems on anything.
Wednesday- November 5, 2014
MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
Air Bike @ 60RPM 30 sec
Air Bike easy spin 30 sec
x 10
rest 2 min
21 min EMOM
1st- 10 Toes to Bar
2nd- 15 Wall Ball, 20#
3rd- 50 Double Unders
rest 2 min
Air Bike @ 60RPM 30 sec
Air Bike easy spin 30 sec
RESULTS:
AM
Did 20 min fasted run. Felt fine. The ole knees and ankles took about 6 minutes to warm up. Other than that I felt fine.
PM
EMOM - Completed
Felt good the whole way through. No problems on anything.
W1
Tuesday- November 4, 2014
A.M. Fasted Run P.M. MAP Varied Mixed
A.M.
20 min easy run out of bed fasted (DOING THIS ON WEDNESDAY)
P.M.
5 sets @ high effort
Row 500m
30 KB Swings, 53#
20 Box Jump Overs, 24”
15 Burpees to 6” target
10ft HS Walk
rest 1:1, mix order each time
RESULTS:
PM
1.
Row
KBS
BxJ
Burpee
HSW
5:42
2.
HSW
Burpee
BxJ
KBS
Row
5:33
3.
Burpee
KBS
Row
HSW
BxJ
5:43
4.
BxJ
Row
KBS
HSW
Burpee
5:33
5.
KBS
BxJ
HSW
Row
Burpee
5:10
Tuesday- November 4, 2014
A.M. Fasted Run P.M. MAP Varied Mixed
A.M.
20 min easy run out of bed fasted (DOING THIS ON WEDNESDAY)
P.M.
5 sets @ high effort
Row 500m
30 KB Swings, 53#
20 Box Jump Overs, 24”
15 Burpees to 6” target
10ft HS Walk
rest 1:1, mix order each time
RESULTS:
PM
1.
Row
KBS
BxJ
Burpee
HSW
5:42
2.
HSW
Burpee
BxJ
KBS
Row
5:33
3.
Burpee
KBS
Row
HSW
BxJ
5:43
4.
BxJ
Row
KBS
HSW
Burpee
5:33
5.
KBS
BxJ
HSW
Row
Burpee
5:10
Subscribe to:
Posts (Atom)