W8
Wednesday- July 30, 2014
Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- 1.1.1 x 3 sets; rest 2 min, all tough sets
B. Power Clean & Jerk Cluster- 1.1.1 x 3 sets; rest 2 min
*all tough sets
C. Back Squat @ 30X1 @ 85%- 3 x 3 reps, rest 3 min
D1. pHSPU’s w/ weight vest- 5 x 5 reps, rest 20 sec (20# vest, challenging deficit)
D2. Ice Cream Makers w/ perfectly straight body, as slow as possible, 3 quality reps x 5, rest 2 min
E. Skill practice on rings (strict muscle ups, backwards rolls, hs holds/push ups, etc)
RESULTS :
A. 185, 195, 205. Getting there. Still trying to find my consistency in the pull. Wednesdays continue to give me trouble as far as feeling fresh and able to attack these lifts
B. 225, 235, 240
C. Completed at 355
D1. Couldn't do these with a deficit. Had 20# vest, just did them regular.
D2. Completed
E. completed
Wednesday, July 30, 2014
Monday, July 28, 2014
W8
Monday- July 28, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Run
1 min Air Dyne
1 min Jump Rope (singles)
1 min Front Plank
x 6 sets @ easy pace
P.M.
A1. Snatch Pull @ 30X1- 4 x 4 reps; rest 20 sec (@ 95%)
A2. Push Press @ 30X2- 4 x 4 reps; rest 2 min
+
20 min EMOM
1st- 2 Front Rack Lunges/LEG + 2 Front Squats @ 185# (taken from ground)
2nd- 8-10 Unbroken CTB Pull Ups
RESULTS:
A.M.
Completed
P.M.
A1. 250
A2. 195
These both felt good especially the push press. I've had this bruise on my collar bone for the last couple weeks and it's finally gotten better and made it easier to rack the bar further back on my shoulders
+
EMOM
Completed, and I hit 10 chest 2 bar pull ups each set. I was pumped about that. Those over head lunges I'm convinced are punishment for stealing in most 3rd world countries. But I got them done, hurray. I wouldn't complain of they didn't come back around for a while.
Monday- July 28, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Run
1 min Air Dyne
1 min Jump Rope (singles)
1 min Front Plank
x 6 sets @ easy pace
P.M.
A1. Snatch Pull @ 30X1- 4 x 4 reps; rest 20 sec (@ 95%)
A2. Push Press @ 30X2- 4 x 4 reps; rest 2 min
+
20 min EMOM
1st- 2 Front Rack Lunges/LEG + 2 Front Squats @ 185# (taken from ground)
2nd- 8-10 Unbroken CTB Pull Ups
RESULTS:
A.M.
Completed
P.M.
A1. 250
A2. 195
These both felt good especially the push press. I've had this bruise on my collar bone for the last couple weeks and it's finally gotten better and made it easier to rack the bar further back on my shoulders
+
EMOM
Completed, and I hit 10 chest 2 bar pull ups each set. I was pumped about that. Those over head lunges I'm convinced are punishment for stealing in most 3rd world countries. But I got them done, hurray. I wouldn't complain of they didn't come back around for a while.
Saturday, July 26, 2014
W7
Saturday- July 26, 2014
Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
15 Thrusters, 45#
8 Toes to Bar
rest 5 min
10 min @ 80%
Air Dyne 10 Cal
10 DB Snatches alternating, 55#’s
10 Burpees, no jump
rest 5 min
10 min @ 80%
Run 200m
10 HR Push Ups
10 Box Jumps, 24” step down
REST 10 min and repeat all
RESULTS:
1. 5, 4+run+ 11 thrusters
2. 4, 3+AD+4 snatches
3. 5, 5
Felt pretty good here. Never broke. Stayed moving through every set on every moment.
First time through felt strong. Second time, fell off a little on the first 2 but was able to gut it out and matchy first score on the 3rd AMRAP
Saturday- July 26, 2014
Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
15 Thrusters, 45#
8 Toes to Bar
rest 5 min
10 min @ 80%
Air Dyne 10 Cal
10 DB Snatches alternating, 55#’s
10 Burpees, no jump
rest 5 min
10 min @ 80%
Run 200m
10 HR Push Ups
10 Box Jumps, 24” step down
REST 10 min and repeat all
RESULTS:
1. 5, 4+run+ 11 thrusters
2. 4, 3+AD+4 snatches
3. 5, 5
Felt pretty good here. Never broke. Stayed moving through every set on every moment.
First time through felt strong. Second time, fell off a little on the first 2 but was able to gut it out and matchy first score on the 3rd AMRAP
W7
Friday- July 26, 2014
A.M. Row Intervals P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 2k @ 75%
rest 3 min
Row 2k @ 75%
rest 2 min
Row 1k @ 75%
P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t. Don’t get caught up in the #’s each week.
B. 3-Position Snatch, build to tough set, (high hang, knee cap, 1” off floor), rest as needed b/w sets
C. Clean Cluster- 1.1.1, build to tough set
+
3 strict HSPU’s every 30 sec for 10 min, tough depth but consistent throughout
+
10 min EMOM
1st- 5 Strict CTB Pull Ups
2nd- 4 Unbroken Muscle Ups
RESULTS:
AM
8:17
8:24
3:51
PM
A. 290x3 , 305x2, 335x1
B. 165, went for 185 just missed the full snatch at the end. Pull felt good. Still just trying to find my rhythm.
C. 235
Had to stop at this point. It was a rough week as far as work. Did a lot of mornings and just felt tired all day. Need more sleep and more food. So I went home early and tried to take care of both of those.
Friday- July 26, 2014
A.M. Row Intervals P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 2k @ 75%
rest 3 min
Row 2k @ 75%
rest 2 min
Row 1k @ 75%
P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t. Don’t get caught up in the #’s each week.
B. 3-Position Snatch, build to tough set, (high hang, knee cap, 1” off floor), rest as needed b/w sets
C. Clean Cluster- 1.1.1, build to tough set
+
3 strict HSPU’s every 30 sec for 10 min, tough depth but consistent throughout
+
10 min EMOM
1st- 5 Strict CTB Pull Ups
2nd- 4 Unbroken Muscle Ups
RESULTS:
AM
8:17
8:24
3:51
PM
A. 290x3 , 305x2, 335x1
B. 165, went for 185 just missed the full snatch at the end. Pull felt good. Still just trying to find my rhythm.
C. 235
Had to stop at this point. It was a rough week as far as work. Did a lot of mornings and just felt tired all day. Need more sleep and more food. So I went home early and tried to take care of both of those.
Wednesday, July 23, 2014
W7
Wednesday- July, 23, 2014
Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- 1.1.1.1 x 3 sets; rest 2 min, all tough sets
B. Power Clean & Jerk Cluster- 1.1.1.1 x 3 sets; rest 2 min
*all tough sets
C. Back Squat @ 30X1 @ 80%- 3 x 4 reps, rest 3 min
D1. Ring HSPU’s- 5 x 4 reps, rest 20 sec
D2. Front Lever Pull Ups (yes, stay in the Front Lever the whole time, probably will have to be in tuck position in order to keep torso parallel to the ground)- 5 x 4 reps, rest 2 min
E. on Paralletes- practice L-sit to HS work.
RESULTS:
A. 185 not feeling great. Went 6 for 12.
B. 215
WEDNESDAY the last 2 weeks I haven't felt great. The volume and frequency of the reps just wears me out. Need to figure this out.
C. Complete @ 335. Felt ok. My last set felt the best. I've got a knot in my right quad that makes my knee feel really tight. Trying to take care of that.
D1. Complete
D2. Complete
Wednesday- July, 23, 2014
Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- 1.1.1.1 x 3 sets; rest 2 min, all tough sets
B. Power Clean & Jerk Cluster- 1.1.1.1 x 3 sets; rest 2 min
*all tough sets
C. Back Squat @ 30X1 @ 80%- 3 x 4 reps, rest 3 min
D1. Ring HSPU’s- 5 x 4 reps, rest 20 sec
D2. Front Lever Pull Ups (yes, stay in the Front Lever the whole time, probably will have to be in tuck position in order to keep torso parallel to the ground)- 5 x 4 reps, rest 2 min
E. on Paralletes- practice L-sit to HS work.
RESULTS:
A. 185 not feeling great. Went 6 for 12.
B. 215
WEDNESDAY the last 2 weeks I haven't felt great. The volume and frequency of the reps just wears me out. Need to figure this out.
C. Complete @ 335. Felt ok. My last set felt the best. I've got a knot in my right quad that makes my knee feel really tight. Trying to take care of that.
D1. Complete
D2. Complete
Monday, July 21, 2014
W7
Monday- July 21, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Run
1 min Air Dyne
1 min Jump Rope (singles)
1 min Front Plank
x 6 sets @ easy pace
P.M.
A1. Snatch Pull @ 30X1- 4 x 4 reps; rest 20 sec (@ 95%)
A2. Push Press @ 30X2- 4 x 4 reps; rest 2 min
+
20 min EMOM
1st- 2 Front Rack Lunges/LEG + 2 Front Squats @ 185# (taken from ground)
2nd- 8-10 Unbroken CTB Pull Ups
RESULTS:
AM.
Completed
PM.
A1. 225
A2. 185. I had trouble with 185 last week. I would say a lot had to do with being beat up from the comp. So I wanted to try it again. Felt much better.
+
Completed the EMOM. I've been doing this in my Nanos to work on staying upright in the squat. I have trouble keeping my core tight in the bottom and my elbows tend to drop a little.
The pull ups felt good. I did 10for the first 5 sets and 8 for the last 5 sets. So comes out to 90 total reps I think.
Monday- July 21, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Run
1 min Air Dyne
1 min Jump Rope (singles)
1 min Front Plank
x 6 sets @ easy pace
P.M.
A1. Snatch Pull @ 30X1- 4 x 4 reps; rest 20 sec (@ 95%)
A2. Push Press @ 30X2- 4 x 4 reps; rest 2 min
+
20 min EMOM
1st- 2 Front Rack Lunges/LEG + 2 Front Squats @ 185# (taken from ground)
2nd- 8-10 Unbroken CTB Pull Ups
RESULTS:
AM.
Completed
PM.
A1. 225
A2. 185. I had trouble with 185 last week. I would say a lot had to do with being beat up from the comp. So I wanted to try it again. Felt much better.
+
Completed the EMOM. I've been doing this in my Nanos to work on staying upright in the squat. I have trouble keeping my core tight in the bottom and my elbows tend to drop a little.
The pull ups felt good. I did 10for the first 5 sets and 8 for the last 5 sets. So comes out to 90 total reps I think.
Sunday, July 20, 2014
W6
Saturday- July 7, 2014
Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
7 Toes to Bar
10 Dead Lifts, 115#
rest 5 min
10 min @ 80%
25 Unbroken Double Unders x 3
7 HSPU’s (can kip)
7 Russian KB Swings, 88#
rest 5 min
10 min @ 80%
Row 200m
7 Burpees Over Rower
7 Ring Rows, feet elevated
rest 5 min
10 min @ 80%
Air Dyne 15 Cal
15 Thrusters, 65#
RESULTS:
7
6
4+170m
4+6 cal
Saturday- July 7, 2014
Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
7 Toes to Bar
10 Dead Lifts, 115#
rest 5 min
10 min @ 80%
25 Unbroken Double Unders x 3
7 HSPU’s (can kip)
7 Russian KB Swings, 88#
rest 5 min
10 min @ 80%
Row 200m
7 Burpees Over Rower
7 Ring Rows, feet elevated
rest 5 min
10 min @ 80%
Air Dyne 15 Cal
15 Thrusters, 65#
RESULTS:
7
6
4+170m
4+6 cal
Friday, July 18, 2014
W6
Friday- A.M. Row Intervals P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 1k @ 80%
rest 2 min
Row 1k @ 80%
rest 2 min
Row 4k @ 75%
P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t. Don’t get caught up in the #’s each week.
B. Snatch Pull.Power Snatch.Snatch, 1.1.1, heavy set (drop bar after power snatch before snatch)
C. Power Clean.Hang Clean.Clean- 1.1.1, build to tough set
+
2 strict HSPU’s every 30 sec for 10 min, tough depth but consistent throughout
+
10 min EMOM
1st- 1 Legless Rope Climb
2nd- 4 Unbroken Muscle Ups
RESULTS:
AM
3:51
4:01
17:06
A. 275x3, 305x2, 325x1
B. 185
C. 250
+
Completed with an ab matt, with a 45 and a 15 stacked for depth. Got to the last 2 minutes and started failing the second rep. Got them done after.
+
Completed but had to do it later.
Friday- A.M. Row Intervals P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 1k @ 80%
rest 2 min
Row 1k @ 80%
rest 2 min
Row 4k @ 75%
P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t. Don’t get caught up in the #’s each week.
B. Snatch Pull.Power Snatch.Snatch, 1.1.1, heavy set (drop bar after power snatch before snatch)
C. Power Clean.Hang Clean.Clean- 1.1.1, build to tough set
+
2 strict HSPU’s every 30 sec for 10 min, tough depth but consistent throughout
+
10 min EMOM
1st- 1 Legless Rope Climb
2nd- 4 Unbroken Muscle Ups
RESULTS:
AM
3:51
4:01
17:06
A. 275x3, 305x2, 325x1
B. 185
C. 250
+
Completed with an ab matt, with a 45 and a 15 stacked for depth. Got to the last 2 minutes and started failing the second rep. Got them done after.
+
Completed but had to do it later.
Thursday, July 17, 2014
W6
Wednesday- July 16,2014
Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
B. Power Clean & Jerk Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
*all tough sets
C. Back Squat @ 75%- 3 x 5 reps, rest 3 min
D1. Ring HSPU’s- 5 x 3 reps, rest 20 sec
D2. Front Lever Pull Ups- 5 x 3 reps, rest 2 min
E. HS Balancing Practice
RESLUTS:
A. 165, 185, 185
Today was not a good day. Still a little beat up from the weekend. Just one of those bad days where the pull feels heavy, bringing the hips to the bar and driving through the toes. Felt a little quicker under the bar but the catch felt like garbage. Shoulders felt weak and tired.
B. 185, 215, 215
Same story.
C. @ 315, heres one thing that felt good. The felt fast, not easy, but not terrible.
D1. Wasn't sure about how deep you wanted me to get I was getting around eye level with the bottom of the rings. They were not very good. Had a lot of trouble on the last 2 sets.
D2. is the entire rep done in a front lever? Because thats what I was doing, sort of. Then I thought that maybe you wanted it like an "ice cream maker" when you do a pull up and push back into a front lever then pull back to the bar.
E. I've gotten a lot better with these since doing all the behind the neck pressing. I can go directly to the hand stand every time with out falling. I was not holding completely still but it was better than it has been. I used to not be able to stay up unless I walked.
Wednesday- July 16,2014
Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
B. Power Clean & Jerk Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
*all tough sets
C. Back Squat @ 75%- 3 x 5 reps, rest 3 min
D1. Ring HSPU’s- 5 x 3 reps, rest 20 sec
D2. Front Lever Pull Ups- 5 x 3 reps, rest 2 min
E. HS Balancing Practice
RESLUTS:
A. 165, 185, 185
Today was not a good day. Still a little beat up from the weekend. Just one of those bad days where the pull feels heavy, bringing the hips to the bar and driving through the toes. Felt a little quicker under the bar but the catch felt like garbage. Shoulders felt weak and tired.
B. 185, 215, 215
Same story.
C. @ 315, heres one thing that felt good. The felt fast, not easy, but not terrible.
D1. Wasn't sure about how deep you wanted me to get I was getting around eye level with the bottom of the rings. They were not very good. Had a lot of trouble on the last 2 sets.
D2. is the entire rep done in a front lever? Because thats what I was doing, sort of. Then I thought that maybe you wanted it like an "ice cream maker" when you do a pull up and push back into a front lever then pull back to the bar.
E. I've gotten a lot better with these since doing all the behind the neck pressing. I can go directly to the hand stand every time with out falling. I was not holding completely still but it was better than it has been. I used to not be able to stay up unless I walked.
Tuesday, July 15, 2014
W6
Tuesday- July 15, 2014
30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Burpees, no jump
30 sec rest
30 sec Bear Crawl
30 sec rest
x 6 @ high aerobic effort
completed. Had fun with this. Didn't feel like 30 minutes. Kept moving at a good pace.
Tuesday- July 15, 2014
30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Burpees, no jump
30 sec rest
30 sec Bear Crawl
30 sec rest
x 6 @ high aerobic effort
completed. Had fun with this. Didn't feel like 30 minutes. Kept moving at a good pace.
W6
Monday- July 14, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Run
1 min Air Dyne
1 min Jump Rope (singles)
1 min Front Plank
x 6 sets @ easy pace
P.M.
A1. Snatch Pull @ 30X1- 3 x 5 reps; rest 20 sec (@ 90%)
A2. Push Press @ 30X2- 3 x 5 reps; rest 2 min
+
20 min EMOM
1st- 2 Front Rack Lunges + 2 Front Squats @ 185# (taken from ground)
2nd- 3 Unbroken Muscle Ups
RESULTS:
A.M.
Completed
P.M.
A1. 225 for each set
A2. 185 for each set
+
20 Min. EMOM
Completed
Everything felt fine. No problems.
So from the weekend I have a nice little bruise on my lower abs, right where I would make contact for the snatch, bruised my collar bone, and a torn hand. So all that made today extra fun.
Monday- July 14, 2014
A.M. Around the world P.M. LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Run
1 min Air Dyne
1 min Jump Rope (singles)
1 min Front Plank
x 6 sets @ easy pace
P.M.
A1. Snatch Pull @ 30X1- 3 x 5 reps; rest 20 sec (@ 90%)
A2. Push Press @ 30X2- 3 x 5 reps; rest 2 min
+
20 min EMOM
1st- 2 Front Rack Lunges + 2 Front Squats @ 185# (taken from ground)
2nd- 3 Unbroken Muscle Ups
RESULTS:
A.M.
Completed
P.M.
A1. 225 for each set
A2. 185 for each set
+
20 Min. EMOM
Completed
Everything felt fine. No problems.
So from the weekend I have a nice little bruise on my lower abs, right where I would make contact for the snatch, bruised my collar bone, and a torn hand. So all that made today extra fun.
Saturday, July 12, 2014
W5
Friday- July 11, 2014
A.M. Row Intervals P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 2k @ 80%
rest 3 min
x 3
P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM
B. Hang Snatch from below knee cap- build to tough single
C. Power Clean.Clean- 1.1, build to tough set
+
10 min EMOM
3 Strict Press @ 65% 1RM
+
10 min EMOM
1 Legless Rope Climb + 3 CTB Pull Ups (can kip)
RESULTS:
A.M.
Row - 8:08, 8:20, 8:26
P.M.
A. 3 RM - 275, 2RM - 315, for the 1RM I went for 345, failed, went for 330, failed that too,
Not sure why but I just felt drained.
B. 210
C. 245
Completed EMOM's. On the second on I had to use my legs on the rope climb after the 5th minute.
Over all just not a great day. I'm gonna take another rest day on Saturday in prep for the competition Sunday
Friday- July 11, 2014
A.M. Row Intervals P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 2k @ 80%
rest 3 min
x 3
P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM
B. Hang Snatch from below knee cap- build to tough single
C. Power Clean.Clean- 1.1, build to tough set
+
10 min EMOM
3 Strict Press @ 65% 1RM
+
10 min EMOM
1 Legless Rope Climb + 3 CTB Pull Ups (can kip)
RESULTS:
A.M.
Row - 8:08, 8:20, 8:26
P.M.
A. 3 RM - 275, 2RM - 315, for the 1RM I went for 345, failed, went for 330, failed that too,
Not sure why but I just felt drained.
B. 210
C. 245
Completed EMOM's. On the second on I had to use my legs on the rope climb after the 5th minute.
Over all just not a great day. I'm gonna take another rest day on Saturday in prep for the competition Sunday
Thursday, July 10, 2014
W5
Wednesday- July 9, 2014
Power Intense + Squat + SL work + UB Tester
A. Snatch Pull.Power Snatch- 2.1, tough set
B. Power Clean & Power Jerk- build to a heavy single
C. Front Squat @ 10X1- build to a heavy set of 3
D. DB Russian Step Ups- 21-15-9/leg for time w/ 30# DB's
+
For time:
1-2-3-4-5-6-7-8-9
Strict Pull Ups
Ring Dips
RESULTS:
A. 195. Could have probably hit 200-205 but I wanted to save some for the C&J
B. 255. Felt good with this because I missed the jerk at 255 twice last week. The jerks felt smooth and fast. Went for 265, cleaned it, missed the jerk
C. 305
D. 5:50
+
4:38
Wednesday- July 9, 2014
Power Intense + Squat + SL work + UB Tester
A. Snatch Pull.Power Snatch- 2.1, tough set
B. Power Clean & Power Jerk- build to a heavy single
C. Front Squat @ 10X1- build to a heavy set of 3
D. DB Russian Step Ups- 21-15-9/leg for time w/ 30# DB's
+
For time:
1-2-3-4-5-6-7-8-9
Strict Pull Ups
Ring Dips
RESULTS:
A. 195. Could have probably hit 200-205 but I wanted to save some for the C&J
B. 255. Felt good with this because I missed the jerk at 255 twice last week. The jerks felt smooth and fast. Went for 265, cleaned it, missed the jerk
C. 305
D. 5:50
+
4:38
Tuesday, July 8, 2014
Monday, July 7, 2014
W5
Monday- July 7, 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 - tough single, 1RM if feeling it
C. Hang Clean from Blocks (bar just above knees)- 1.1, build to heavy set
D. Air Dyne Sprint- 20 sec max effort x 4; every 3 min
P.M.
A. Behind the Neck Press @ 30X2- 1-2 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 Bench Press @ 11X1 for time: @ 80% 1RM
+
8 min AMRAP
3 Unbroken Muscle Ups
5 Strict HSPU's
RESULTS:
A.M.
A. Complete
B. 210. New PR! Pretty Pumped. Confidence is way up on this movement.
C. 245. Did 250 last week and I felt good so I decided to go for 260. Tried it twice. Got it once on both attempts. The first one I felt like I had enough in the tank to get it twice but just screwed up on the pull. Second time just straight up missed it.
D. This....sucked. The AD continues to not be my friend.
P.M.
A. 115x2, 125x2, 135x1, 145x1
B. @ 240#. 4:05 - 5,5,3,2,2,1,1,1.
+
5 Rounds. Strict HSPU don't feel like they're making a lot of progress. Maybe just because I was beat down from the first two things but I had to resort to singles after the 2nd round.
Monday- July 7, 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 - tough single, 1RM if feeling it
C. Hang Clean from Blocks (bar just above knees)- 1.1, build to heavy set
D. Air Dyne Sprint- 20 sec max effort x 4; every 3 min
P.M.
A. Behind the Neck Press @ 30X2- 1-2 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 Bench Press @ 11X1 for time: @ 80% 1RM
+
8 min AMRAP
3 Unbroken Muscle Ups
5 Strict HSPU's
RESULTS:
A.M.
A. Complete
B. 210. New PR! Pretty Pumped. Confidence is way up on this movement.
C. 245. Did 250 last week and I felt good so I decided to go for 260. Tried it twice. Got it once on both attempts. The first one I felt like I had enough in the tank to get it twice but just screwed up on the pull. Second time just straight up missed it.
D. This....sucked. The AD continues to not be my friend.
P.M.
A. 115x2, 125x2, 135x1, 145x1
B. @ 240#. 4:05 - 5,5,3,2,2,1,1,1.
+
5 Rounds. Strict HSPU don't feel like they're making a lot of progress. Maybe just because I was beat down from the first two things but I had to resort to singles after the 2nd round.
Saturday, July 5, 2014
W4
Saturday- July 5, 2014
UB CP + MAP Low Int 10/5's
A1. Push Press @ 30X3- 5 x 1-2; rest 20 sec (1RM if feeling good)
A2. Wtd CTB Pull Ups @ 30X0- 5 x 1-2; rest 2 min (1RM if feeling good)
+
10 min @ 80% effort
50 Double Unders
2 Muscle Ups
10 Steps Walking Lunges
rest 5 min
10 min @ 80% effort
Air Dyne
*every min get off and do 7 toes to bar
rest 5 min
10 min @ 80% effort
Row 200m
10 Kipping HSPU's
A1. 175x 2, 195x2, 205x1, 215x1, 225x1
A2. 25x2, 35x2, 53x1, 53x1, 58x1
+
7 Rounds + double Unders
Rest 5 minutes
Compete. 100 cal on the AD
Rest 5 minutes
6 rounds + 53 meters
Felt really good here. I was quick on all my transitions and felt like I could keep moving the whole time.
Saturday- July 5, 2014
UB CP + MAP Low Int 10/5's
A1. Push Press @ 30X3- 5 x 1-2; rest 20 sec (1RM if feeling good)
A2. Wtd CTB Pull Ups @ 30X0- 5 x 1-2; rest 2 min (1RM if feeling good)
+
10 min @ 80% effort
50 Double Unders
2 Muscle Ups
10 Steps Walking Lunges
rest 5 min
10 min @ 80% effort
Air Dyne
*every min get off and do 7 toes to bar
rest 5 min
10 min @ 80% effort
Row 200m
10 Kipping HSPU's
A1. 175x 2, 195x2, 205x1, 215x1, 225x1
A2. 25x2, 35x2, 53x1, 53x1, 58x1
+
7 Rounds + double Unders
Rest 5 minutes
Compete. 100 cal on the AD
Rest 5 minutes
6 rounds + 53 meters
Felt really good here. I was quick on all my transitions and felt like I could keep moving the whole time.
W4
Friday- A.M. Cyclical MAP 30/30 x 20-30 P.M. Jumping + Power EMOM + Squat Speed
A.M.
5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 30 sets
*easy spin 5 min b/w 15 & 16
+
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, @ 160#
C. Hang Power Clean- 1RM
D. GH Sit Up Bench Press @ 2020, 15 reps x 5; rest 60 sec, 45# bar
RESULTS:
A.M.
Complete. Stayed above 300 watts for the 10. Between 275 and 300 for the second 10.
And back over 300 for the last 10
P.M.
A. 8'7"
B. complete felt much better than last week
C. 270. Was really pumped about this.
D. Complete
Friday- A.M. Cyclical MAP 30/30 x 20-30 P.M. Jumping + Power EMOM + Squat Speed
A.M.
5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 30 sets
*easy spin 5 min b/w 15 & 16
+
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, @ 160#
C. Hang Power Clean- 1RM
D. GH Sit Up Bench Press @ 2020, 15 reps x 5; rest 60 sec, 45# bar
RESULTS:
A.M.
Complete. Stayed above 300 watts for the 10. Between 275 and 300 for the second 10.
And back over 300 for the last 10
P.M.
A. 8'7"
B. complete felt much better than last week
C. 270. Was really pumped about this.
D. Complete
Wednesday, July 2, 2014
W4
Wednesday - July 2, 2014
Power Intense + Squat + SL work + UB Tester
A. Power Snatch- 3RM TnG
B. Power Clean.Hang Clean.Power Jerk- 1.1.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 2 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Step Ups Alternating, 20” box- 16 steps x 3; rest 2 min, start @ 95# and build
+
3 sets for reps:
Max Unbroken Strict Pull Ups
rest 20 sec
Max Unbroken String Ring Dips
rest 20 sec
Max Unbroken Strict Push Ups
rest 20 sec
RESULTS:
A. 185
B. 245. Tried 255, hit both cleans but missed the jerk.
C. 295. Went for 305, got 1.
D. 95, 115, 135
+
Pull Ups - 16, 9, 9
Ring Dips - 22, 12, 8
Push Up - 13, 10, 8
By the time I got here I had no juice left. Long week so far. Looking forward to this off day.
Wednesday - July 2, 2014
Power Intense + Squat + SL work + UB Tester
A. Power Snatch- 3RM TnG
B. Power Clean.Hang Clean.Power Jerk- 1.1.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 2 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Step Ups Alternating, 20” box- 16 steps x 3; rest 2 min, start @ 95# and build
+
3 sets for reps:
Max Unbroken Strict Pull Ups
rest 20 sec
Max Unbroken String Ring Dips
rest 20 sec
Max Unbroken Strict Push Ups
rest 20 sec
RESULTS:
A. 185
B. 245. Tried 255, hit both cleans but missed the jerk.
C. 295. Went for 305, got 1.
D. 95, 115, 135
+
Pull Ups - 16, 9, 9
Ring Dips - 22, 12, 8
Push Up - 13, 10, 8
By the time I got here I had no juice left. Long week so far. Looking forward to this off day.
Tuesday, July 1, 2014
W4
Tuesday - July 1, 2014
MAP Low Int 40---->60 min
55 min @ 70%
Run 2 mile buy-in
+
Row 30 Cal
30 sec Side Plank/side
Air Dyne 20 Cal
60 sec Front Plank
RESULTS:
2 mile run - 15:23. For this one I had to start my run from the back of the building so I probably started a little further back than normal, still I felt good.y knees were aching a little at first but when I loosened up a little and kept my 400's at around 1:50. I'm pretty sure on a good day I could hit close to 15.
+
4 rounds + row + side plank + AD
Tuesday - July 1, 2014
MAP Low Int 40---->60 min
55 min @ 70%
Run 2 mile buy-in
+
Row 30 Cal
30 sec Side Plank/side
Air Dyne 20 Cal
60 sec Front Plank
RESULTS:
2 mile run - 15:23. For this one I had to start my run from the back of the building so I probably started a little further back than normal, still I felt good.y knees were aching a little at first but when I loosened up a little and kept my 400's at around 1:50. I'm pretty sure on a good day I could hit close to 15.
+
4 rounds + row + side plank + AD
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