W4

Monday- October 27, 2014

Cl Int + Snatch Pulls + EMOM Conditioning Based + Cyclical MAP
A. Power Clean, build to 1RM
B. Power Clean @ 90%, amrap in 8 min
+
20 min EMOM
1st- 12 Cal Row @ high effort
2nd- 8 Alternating DB Snatch, 75#
+
10 sets of:
30 sec Air Bike @ 90% aerobic
30 sec rest
+
HS Walk Practice

RESULTS:

A: 280 PR
B: 10 reps at 250# was really disappointed here. Failed 5 or 6 reps.
+
EMOM - completed
+
Thought is was row. So I did that
+
HS Walk practice - I do this almost everyday now missed today though 

W3

Saturday- October 25, 2014

 10/5 MAP Sets
Using A Running Clock
Fran
21-15-9
Thrusters, 95#
Pull Ups
when clock gets to 10:00
start
Elizabeth
21-15-9
Power Clean, 135#
Ring Dips
when clock hits 20:00
Start
1000m Row for time:

RESULTS:
2:32
5:33
3:53

W3
Friday- October 24, 2014

A.M. Row intervals + Core  P.M. Sn Int + FSQ + EMOM CP Based
A.M.
Row 500m @ 1:45/500m, rest as needed to maintain consistency b/w sets x 8

P.M.
A. Snatch- build to 1RM, 90% for 3 singles
B. Front Squat- build to 1RM
+
3 rounds for time:
10 Steps Walking Lunges, 185#
7 Muscle Ups

RESULTS:
Row intervals didn't go well. Not sure what the problem was. Just got to be a mental grind and I couldn't recover between sets

P.M.
A. 245, 220 1/3
B. 350
+
5:14

W3

Wednesday- October 22, 2014

Snatch Tech + MAP Low/High/Low Effort
A. Snatch Dead Lift.Snatch Pull.Power Snatch.Hang Snatch.Snatch- build to tough set
+
8 min @ 70%
Air Bike 10 Cal
50ft Bear Crawl
rest 6 min
12 min @ 90%
AMRAP Kipping HSPU’s, 10” deficit
3 Unbroken Muscle Ups
5 TnG Dead Lifts, 315#
3 Pistols/leg w/ 35# KB
rest 6 min
8 min @ 70%
Air Bike 10 Cal
50ft Bear Crawl  

RESULTS:
A.175
+
5 Rounds

HSPU-8,3,3,4,3,5
5 rounds

5 rounds

W3

Tuesday October 21, 2014- LP + Aerobic
30 sec Air Dyne Sprint, rest 2:30 x 5
rest 10 min
30 sec Air Dyne Sprint, rest 2:30 x 5
+
Run 10 min Easy

Completed

W3

Monday- October 20, 2014

Cl Int + Snatch Pulls + EMOM Conditioning Based + Cyclical MAP
A. Power Clean.Clean.FSQ, 1.1.1, all TnG, build to tough set
B. Snatch Pulls @ 100%, 3 x 3 reps, drop from the top
+
20 min EMOM
1st- 10 Wall Ball, 20# + 3 Burpees
2nd- 6 CTB Pull Ups + 20 Double Unders
+
10 sets of:
30 sec Row @ 90% aerobic
30 sec rest
+
HS Walk Practice

RESULTS:
A. 255
B. 240
+
EMOM - completed
+
Row - didn't get to this, had a lunch that ran late
+ 
HS Practice - completed

W2

Saturday- October 18, 2014

 10/5 MAP Sets
10 min @ 80% consistent steady effort
5 Strict HSPU’s
5 Box Jumps, 40”
100 Double Unders
rest 5 min
10 min @ 80%
Row 10 Cal
10 Thrusters, 95#
7 Toes to Bar
rest 5 min
10 min @ 80%
10 Cal Air Bike
10 Dead Lifts, 135#

RESULTS:
4+5
5+4
10 (the computer on the bike wasn't working so I tried to pedal hard for :30 each round.

Friday- October 17, 2014

A.M. Row intervals + Core  P.M. Sn Int + FSQ + EMOM CP Based
A.M.
Row 450m @ 1:45/500m, rest as needed to maintain consistency b/w sets x 8

P.M.
A. Snatch- build to 1RM, 90% for 3 singles
B. Front Squat- build to 2RM
+
20 min EMOM
1st- 10 Steps Front Rack Lunges, 175#
2nd- 5 Unbroken Muscle Ups

RESULTS:
AM
1:34
1:33
1:33
1:33
1:34
1:35
1:33
1:33
Kept all but one set avg. 1:44/500m
One set hit 1:45

PM
A. 225, had 235 failed under the bar 4 times
205x3
B. 315x2, 330x1
+
Made half way had to stop felt terrible. No gas left. Probably didn't eat enough

W2

Wednesday- October 15, 2014
Snatch Tech + MAP Low/High/Low Effort
A. High Snatch- build to a 5RM TnG
+
8 min @ 70%
Row 250m
50 Double Unders
rest 6 min
12 min @ 90%
5 HSPU’s, 8” deficit
10 KB Swings, 70#
5 Box Jumps, 36”
1 Rope Climb, 15” w/ legs
rest 6 min
8 min @ 70%
Row 250m
50 Double Unders  

RESULTS:
A. 155
AMRAPS
4+120m
7+5
4+50m

W2

Tuesday- October 14, 2014
LP + Aerobic
25 sec Air Dyne Sprint, rest 2:35 x 5
rest 10 min
25 sec Air Dyne Sprint, rest 2:35 x 5
+
Run 10 min Easy

RESULTS:
Completed

W2

Monday- October 13,2014

Cl Int + Snatch Pulls + EMOM Conditioning Based + Cyclical MAP
A. Power Clean.Hang Clean.Clean, all TnG, build to tough set
B. Snatch Pulls @ 95%, 3 x 4 reps, drop from the top
+
20 min EMOM
1st- 5 Thrusters, 185#
2nd- 5 CTB Pull Ups + 5 Box Jumps, 24” rebounding
+
10 sets of:
30 sec Row @ 90% aerobic
30 sec rest
+
HS Walk Practice

RESULTS:
A. 245
B. 225
EMOM: still having trouble with the 185 thrusters. Had to drop to 155
After 3 sets.
Row: completed
Hs walk practice: completed

W1

Saturday October 11, 2014

10 min @ 80% consistent steady effort
Run 200m
3 Burpee Bar Muscle Ups
rest 5 min
10 min @ 80%
100 Double Unders
7 HSPU’s
7 Toes to Bar
rest 5 min
10 min @ 80%
10 DB Ground to OH, 55#’s
15 Cal Air Dyne

RESULTS:
5
5
6

W1

Friday- A.M. Row intervals + Core  P.M. Sn Int + FSQ + EMOM CP Based
A.M.
Row 400m @ 1:45/500m, rest 90-120 sec b/w sets x 8

P.M.
A. Snatch- build to 1RM, 90% for 3 singles
B. Front Squat- build to 5RM
+
20 min EMOM
1st- 10 Steps Front Rack Lunges, 175#
2nd- 5 Unbroken Muscle Ups

RESULTS:
AM

1:22
1:23
1:24
1:22
1:23
1:22
1:22
1:21

PM
A. 230
B. 205
C. Bicep was hurting. Decided to rest it

W1
Wednesday- 10-8-14

Snatch Tech + MAP Low/High/Low Effort
A. Snatch- build to a 5RM TnG
+
8 min @ 70%
Row 250m
5 Burpees over Erg
20 Double Unders
rest 6 min
12 min @ 90%
50 Double Unders
10 HSPU’s
15 KB Swings, 70#
7 GH Sit Ups
rest 6 min
8 min @ 70%
Row 250m
5 Burpees over Erg
20 Double Unders 

RESULTS:
4+ 50m

4+ DU+HSPU+10KBS

4+110m

W1
Tuesday- 10-7-14
LP + Aerobic
20 sec Air Dyne Sprint, rest 2:40 x 5
rest 10 min
20 sec Air Dyne Sprint, rest 2:40 x 5
+
Run 10 min Easy

RESULTS:
Completed

Monday- 10-6-14
Cl Int + Snatch Pulls + EMOM Conditioning Based + Cyclical MAP
A. Clean, build to 5RM TnG
B. Snatch Pulls @ 90%, 3 x 5 reps, drop from the top
+
20 min EMOM
1st- 5 Thrusters, 185#
2nd- 7 Toes to Bar + 25 Double Unders
+
10 sets of:
30 sec Row @ 90% aerobic
30 sec rest
+
HS Walk Practice

W2
Monday- 
Cl Int + Snatch Pulls + EMOM Conditioning Based + Cyclical MAP
A. Clean, build to 5RM TnG
B. Snatch Pulls @ 90%, 3 x 5 reps, drop from the top
+
20 min EMOM
1st- 5 Thrusters, 185#
2nd- 7 Toes to Bar + 25 Double Unders
+
10 sets of:
30 sec Row @ 90% aerobic
30 sec rest
+
HS Walk Practice

RESULTS:
A. 225
B. 205
+ 
EMOM: completed but had to drop to 155 on thrusters. Was not a good day.
+
Completed
+
Completed 

W1
Saturday- 10-4-14
MAP Sets
10 min @ 80% consistent steady effort
Run 200m
5 Unbroken Bar Muscle Ups
12 OHS, 115#
rest 5 min
10 min @ 80%
2 x 50 unbroken Double Unders
5 Strict HSPU’s
10 Power Cleans, 135# drop from top, quick reset
rest 5 min
10 min @ 80%
1 Rope Climb
10 Box Jumps, 36”
10 DB Thrusters, 55#/hand

Didn't get a chance to do this won't happen again.

NEW CYCLE

W1
Friday- October 3, 2014 
A.M. Row intervals + Core  P.M. Sn Int + FSQ + EMOM CP Based
A.M. 
Row 2k
rest 2 min
x 4

P.M.
A. Snatch- build to 1RM, 90% for 3 singles
B. Front Squat- build to 3RM
+
20 min EMOM
1st- 10 Steps Front Rack Lunges, 155#
2nd- 4 Unbroken Muscle Ups

RESULTS:
A.M.
8:12
8:23
8:34
8:18

P.M.

A. 230, 3 singles @ 205
B. 315
+
Completed. All muscle ups unbroken

W17
Wednesday- October 1, 2014

A. Press- build to a quick single
+
30 Muscle Ups for time
**start with no more than 5 unbroken
+
Run 1 mile for time

RESULTS:

A. 160
+
8:00
+
6:17

W17
POST BEACH BRAWL
Tuesday- September 30, 2014

A. Front Squat- build to a quick single
+
Air Dyne 30 sec @ 90%, 30 sec @ 50% x 10
rest 5 min
Row 30 sec @ 90%, 30 sec @ 50% x 10

RESULTS:

A. 315
+
complete