W4
Monday - June 30, 2014

AM
Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina
A.M.
A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch Cluster- 1.1 build to a tough set
C. Hang Power Clean from Blocks (bar just above knees)- 1.1, build to heavy set
D. Air Dyne Sprint- 15 sec max effort x 6; every 2 min

P.M.
A. Behind the Neck Press @ 30X2- 2-3 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
B. 20 Kipping pHSPU’s @ 10” deficit for time:
+
15 min AMRAP
2 Rope Climbs, 15’
5 Unbroken Muscle Ups

RESULTS:
Got busy this morning so I had to jam this into one session today

AM:
A) Squat Jumps - 45# bar
B) 135, 155, 185, 195, 200!!!!!!
Was really pumped about this. First time I've power snatched 200 and did it for a double.
C) 185, 205, 225, 245, 255. This felt great too, much better than last week. The blocks are helping me be more explosive with my hips and they're also helping the recovering position. They keep me from catching too wide and force me to squat lower to receive the bar.
D) this was the only thing I didn't have time to get to.
PM
A) 95x3, 115x3, 125x3, 135x2
B) 5:15
+
6 full rounds. Kept the muscle ups unbroken. Rested a little longer between movements than I wanted to but I shoulders were smoked.

WEEK 3
Saturday - June 28, 2014

UB CP + MAP Low Int 10/5's
A1. Push Press @ 30X3- 5 x 3-5; rest 20 sec
A2. Wtd CTB Pull Ups @ 30X0- 5 x 3-5; rest 2 min
+
Crossfit for Carter
5 Rounds
11 Squat Cleans (135)
26 Wall Ball
12 Pull Ups
Then
Run 400 wt 72# KB

REDULTS:

A1: 155x5, 185x5, 195x5, 205x2, 205x3
A2: 20x5, 20x5, 20x5, 20x5, 20x5
+
25:14
Legs feel fine. It was my core that hurt more than anything. It was just hot and hard to breath

WEEK 3
Friday - June 27, 2014

A.M. Cyclical MAP 30/30 x 20-30 P.M.  Jumping + Power EMOM + Squat Speed

5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 25 sets
+
5 min easy spin cool down
*85% here is aerobic effort so high effort but sustainable for all 20 sets @ same pace, last 5 may get pretty tough but still sustainable.  Note RPM or wattage

P.M.
A. Max Distance Broad Jump, 1 every 30 sec for 5 min
B. Power Snatch, 3 TnG/min x 10 min, @ 155#
C. Hang Power Clean- 5RM TnG
D. GH Sit Up Bench Press @ 2020, 12 reps x 5; rest 60 sec, 45# bar

RESUTS:
A.M.
Felt pretty good on the AD kept it around 330 watts for the first 20 minutes

P.M.
A. All Jumps Between 8' and 8'4"
B. These got tough. No failed reps or anything. Didn't think that one more rep a minute would make that huge of a difference but it really did. No failed reps or anything. I completed it but it was tough.
C. 220. The snatch EMOM wore me out. I was kinda disappointed with this.
D. Completed...they still suck. 

WEEK 3

Wednesday- June 25, 2014

Power Intense + Squat + SL work + UB Tester
A. Snatch Pull.Power Snatch- 1.1, build to a tough set
B. Hang Power Clean.Power Clean.Push Jerk- 1.1.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 4 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Walking Lunges- 12 steps x 3; rest 2 min, start @ 175# and build
+
For time:
30 Strict CTB Pull Ups
50 Strict Ring Dips

RESULTS:
A. 195 didn't feel as good as Monday, missed it once.
B. 240 these felt pretty good. I was getting better pull and catching in a good stance. Not catching wide like I usually do when it gets that heavy
C. 205, 225, 245, 265, 275. Decided to go for broke on the last set. The 265 felt HEAVY, but I figured what the hey. 275 looks a lot better than 265.
D. 175, 195, 215 = ouch
+
Got through the pull ups in 2:33
Finished the dips at 5:10
Felt good. Kept every thing in sets. Stated of in sets of 10. Then 5's and 3's.

WEEK 3

Tuesday - June 24, 2014

MAP Low Int 40---->60 min
50 min @ 70%
Run 1.5 mile buy-in
+
Air Dyne 30 Cal
100m Farmer's Carry, 53#
100ft Walking Lunges
50ft HS Walk

RESULTS
1.5 Mile Run - 11:05
+
5 Rounds + 20 Cal

Felt good again on the run. I finished a couple seconds faster than last week. Kept it right at 1:50/quarter up until the second to last one. I feel off there a little bit but was able to make up some ground at the end.
Air Dyne - gross.
Farmers Carry - no big deal.
Walking Lunge - hurt a little.
Handstand walk - Felt surprising good. Its not usually my best movement. I did 25 feet at a time and was able to make it down every time with no problem. on the way back I would fall at around 20 feet every time. Much better than usual though.

WEEK 3

Monday - June 23, 2014

A.M.  Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina

A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch Cluster- 1.1.1 build to a tough set
C. Hang Power Clean from Blocks (bar just above knees)- 1.1.1, build to heavy set
D. Sled Push heavy- 10 sec max effort x 8; every 75 sec *AD if you don't get sled.

P.M.
A. Behind the Neck Press @ 30X2- 3-5 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
B. strict HSPU's- 5 reps x 3; rest 2 min, add depth if possible
+
15 min AMRAP
1 Legless Rope Climb, 15'
3 Muscle Ups
5 HR Push Ups on Boxes

RESULTS
AM.
A. Barbell Jump Squats
B. 195
C. 235
D. AD Sprints

PM.
A. 95x5, 110x5, 115x5, 120x5
B. AB Mat and 45lb high temp plates
+
7 Rounds + Rope + Muscle Ups

WEEK 2

Saturday - June 21, 2014

UB CP + MAP Low Int10/5's
A1. Push Press @ 30X3- 5 x 4-6; rest 20 sec
A2. Wtd CTB Pull Ups @ 30X0- 5 x 4-6; rest 2 min
+
10 min @ 80% effort
20 Double Unders
5 Squat Cleans, 95#
10 Kipping HSPU's
15 Box Jumps, 24" step down
rest 5 min
10 min @ 80% effort
5 Squat Snatch, 75#
10 Bar-Facing Burpees
10 Toes to Bar
Row 200m
rest 5 min
10 min @ 80% effort
1 Rope Climb, 15' (assume you can use legs unless noted otherwise)
5 Ring Dips
12 Wall Ball 20#
50ft Bear Crawl

RESULTS:
A1: 155x6, 165x6, 175x6, 185x6, 185x3
A2: 18x6, 18x6, 18x5, 18x5, 18x4
+
4 + double Unders + 1 squat clean
3 + 5 Squat snatches
5 + 1 rope climb

WEEK 2

Wednesday - June 18, 2014

y- Power Intense + Squat + SL work + UB Tester
A. Snatch Pull.Power Snatch- 2.1, build to a tough set
B. Hang Power Clean.Push Jerk- 2.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 3 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Walking Lunges- 16 steps x 3; rest 2 min, start @ 135# and build
+
10 min AMRAP
1 strict Muscle Up
5 Strict Press, 115#

RESULTS

A) 185. Didn't feel as fast as Monday, but I'm a little worn down.
B) 225. Cleans seam to be progressing a little slower than the snatch. 
C) 285. Felt really good here. Much better than when I did these for 5 last week. I was getting out of the hole quick. Not really dropping my elbows at all. 
D. 135, 175, 195
+
7 Rounds + 1 Muscle Up

WEEK 2

Tuesday - June 17, 2014


 MAP Low Int 40---->60 min
45 min @ 70%
Run 1 mile buy-in
+
Row 300m
30 Box Jumps, 24" step down
10 KB Snatch, 35# each hand alternating

RESULTS
Buy In: 11:07
5 Rounds + Row + Box Jumps + 2 Snatches

The Run felt good. Kept each 400m around 1:50. Tried to focus on keeping a good forward lean and pulling with my hamstrings. The rest was just a fight. Kept the row pace around 1:50 - 1:55. Box Jumps were slow but consistent.

WEEK 2

Monday- June, 16,2014

A.M.  Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina
A.M.
A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch.Hang Power Snatch.OHS- 1.1.1 build to a tough set
C. Power Clean Cluster- 1.1.1, build to heavy set
D. Sled Push heavy- 8 sec max effort x 10; on the minute *AD if you don't get sled.
P.M.
A. Behind the Neck Press @ 30X2- 4-6 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
B. strict HSPU's- max unbroken x 3; rest 2 min
+
20 min EMOM
1st- 5 Wall Walks
2nd- 1 L-sit Rope Climb

RESULTS
AM
A) Barbell Jump Squats
B) 185 felt really good. Was catching in good position every time
C) 245. Can't seem to get over this 245 hump. Seems to be my breaking point in multi rep set every time
PM
A) 95x6, 115x5, 120x4, 125x4
B) 7, 6, 5
+
EMOM
Got a late start on the AM session I felt like that drained me a little. I only put about an hour and a half between AM and PM.
Shoulders felt Smoked. Stayed on pace through 7 minutes then had to drop to 4 wall walks and went to leg less rope climbs.

WEEK 1

Saturday- June 14, 2014

UB CP + MAP Low Int 10/5's
A1. Push Press @ 30X3- 5 x 6-8; rest 20 sec
A2. Wtd CTB Pull Ups @ 30X0- 5 x 6-8; rest 2 min
+
10 min @ 80% effort
10 Thrusters, 45#
7 Toes to Bar
20 Double Unders x 3, short breaks
rest 5 min
10 min @ 80% effort
10 Wall Ball, 20#
7 Pull Ups
250m Row
rest 5 min
10 min @ 80% effort
30 sec Max HS Walk
20 steps Walking Lunges
2 Muscle Ups

RESULTS
A1. 135x8, 155x8, 165x6, 175x6, 185x4
A2. 25x6, 25x6, 25x5, 18x5, 18x5
+
5
4+ thrusters + toes 2 bar
6

WEEK 1

Friday, June 13, 2014


A.M. Cyclical MAP 30/30 x 20-30 P.M.  Jumping + Power EMOM + Squat Speed

5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 20 sets
+
5 min easy spin cool down
*85% here is aerobic effort so high effort but sustainable for all 20 sets @ same pace, last 5 may get pretty tough but still sustainable.  Note RPM or wattage

P.M.
A. Build to a tough high box jump, then do 5 more at that height.  Note height, not a 1RM attempt
B. Power Snatch, 2 TnG/min x 10 min, @ 135#
C. Power Clean- build to a 5RM TnG
D. Wtd FLR on Rings- 3 x 60 sec; rest 60 sec

RESULTS
A.M. - Completed the Air Dyne work. Stayed around 65 watts during the easy row, and between 285 and 300 in the AE.

P.M.
A. 40" 
B. Complete. Felt fast. No problems here
C. 240. Started at 185, 205, 225, then jumped to 240. 
D. Did the first 2 sets with 45# plate. This proved to be a mistake. I could barely finish the second set. Did the last set with 35# plate and had to break twice. I'll know better next time.  

WEEK 1

Wednesday, June 11, 2014

A. Hang Power Snatch- build to a 3RM, without letting go of bar, above the knee
B. Hang Power Clean.Split Jerk- 1.2, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 5 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Walking Lunges- 20 steps x 3; rest 2 min, start @ 135# and build
+
8 min AMRAP
3 Muscle Ups Unbroken
3 pHSPU's, 6" deficit

A. 175
B. 240
C. 245
D. 135,155, 175
7+muscle ups + 1 HSPU


The Snatch and Clean felt better from the hang than it did on Monday. Its hard for me to get rolling for a morning lift session. Im not much of a morning person. Took two attempts to hit 175. Grip failed me. On the clean i stopped at 240 because I was getting real wide on the catch. The Jerks felt fast and easy. 

Front squats were tough. I was sitting all the way at the bottom. Working on keeping an upright position. 245 was hard those last 3 reps

Front rack lunges were a challenge. Last 10 steps on the 175 were a fight. 
flet pretty good on muscle ups. My biggest issue is that sometimes my kip gets thrown off. I'll land in the dip position and I'll start swinging and I just get all out of whack. Had enough time to get 8 rounds but i got to the last set of HSPU and failed the second rep. That was the only time I broke.

WEEK 1

Tuesday, June10, 2014

MAP Low Int 40---->60 min

40 min @ 70%
Run 400m
3 Tukish Get Ups/arm, 35#
3 Wall Walks

7 Rounds + Run + 3 TG's

WEEK 1

Monday, June 9, 2014

Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina
A.M. 
A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch Cluster- 1.1.1, build to heavy set (10 sec rest b/w singles, as needed b/w sets)
C. Power Clean.Hang Power Clean.Front Squat- 1.1.1, build to heavy set (as written, 1 rep each movement without setting bar down, build to max for complex)
D. Sled Push heavy- 8 sec max effort x 10; on the minute

P.M.
A. Behind the Neck Press @ 30X2- 6-8 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
+
20 min EMOM
1st- 5 Strict HSPU's
2nd- 1 Legless Rope Climb, 15

RESLUTS
AM:
A. Barbell Jump Squats
B. 175
C. 225
D. Didn't have a sled. will have a back up plan next time

PM: 
A. 95 x 6, 105 x 6, 115 x 4, 105 x 6
EMOM - Completed. No problems. only broke 1 set on the HSPU. Rope climbs felt good the whole way through.

TESTING

Friday, June 7, 2104

Took a couple days off. Finally got this in. Starting the new week on Monday.

"Sage"

20 Minute AMRAP

20 Thrusters (135)

20 Pull Ups

20 Burpees

3 Rounds + thrusters, pull ups, and 2 Burpees 

TESTING

Tuesday, June 3, 2014

For time All out: 5:24 (350m row)
Row 250m
15 Kb Swings, 70#
25 Burpees
15 KB swings, 70#
Row 250m (350m)
rest 12 min
For time ALL OUT: 4:09
15-12-9
Power Clean, 115#
Burpees
rest 12 min
For time all out: 3:38
Row 1000m

   Ok, so I'm getting ready to start, I write the whole thing on the white board and get ready to go.
I had 250m written down but somehow I do 350m for both rows on the first part and don't even realize what I did till I was finished. If it helps I rowed the first 350 in 1:08, mad the second 1:14.
   For the second part, I fell apart after the round of 15. The Burpees stayed unbroken but the cleans fell to 2 sets on the 12 and 9. Was hoping to go unbroken through the whole thing.
   The row started great. I maintained a 1:42-1:44 pace. I was on track to finish in 3:28. Until around 650m. Then I just fell off. Finished in 3:38.

TESTING

Monday, June 6, 2014

A. Front Squat @ 30X1- build to 1RM - 345 

B. Bench Press @ 30X1- build to 1RM - 300

C. Front Squat @ 30X1 @ 85% 1RM- 1 x max reps @ tempo - 4 Reps
+ 
30 Muscle Ups for time: 7:21


Front Squats have improved. After the open I think I maxed out at around 315-325. I've just finished a six week back squat cycle and I've also spent a lot of time working on my bottom position in the front squat. I've been able to keep my chest taller and my elbow higher when I'm at the bottom. 345 is pretty close to, if not a life time PR.

My bench has improved a little. after the open I maxed out at 285. During the summer when we finished a Westside cycle I was pushing 340. So its been a pretty significant drop off, but the capacity is there to push heavier weight. 

For the 30 muscle ups, 7:21 is big PR for me. First time that I've broken 8 minutes. The sets went 5,5,5,3,2 then I died. 10 singles from there.