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.

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

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. 

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.

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.

W4

Saturday- November 22, 2014

Press CP + High effort MAP short sets
30 Muscle Ups for time:
+
rest as needed
+
For time:
Row 250m
15 KBS, 70#
25 Burpees
15 KBS, 70#
Row 500m
15 KBS, 70#
25 Burpees
15 KBS, 70#
Row 250m
*goal is 9:30

RESULTS:
6:44
+
9:08

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

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

Tuesday, October 18, 2014

P.M.
5 sets @ high effort
Row 500m
12 CTB Pull ups
5 Man Makers, 45# DB’s
15 Box Jump Overs, 24”
45 Double Unders
rest 1:1, mix order each time

RESULTS:
4:34
4:44
4:45
4:42
4:44

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

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

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

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

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

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. 

W2
Saturday- November *

 Press CP + High effort MAP short sets
A. Press.Push Press, 1.5, build to a tough set
+
15 sets of:
7 Toes to Bar
7 Burpee Box Jump Overs, 24”
7 Shoulder to OH, 95#
rest 60 sec b/w sets

RESULTS:

A. 150
+
:47
:48
:51
:51
:51
:54
:53
:50
:50
:51
;51
:51
:51
:51
:46

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.

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.

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

W1

Monday- November 3, 2014 

FSQ + drop emom + Clean Battery + CP EMOM
A. Front Squat @ 13X1, build to a tough triple, not 3RM
B. Front Squat @ 10X1, 1/min for 5 min @ 85%
+
10 min EMOM
3 TnG Power Cleans @ 205#
+
16 min EMOM
3 OHS @ 135# + 2 Muscle ups

RESULTS:

A. 295
B. 295
+
EMOM - Completed, felt good
+
EMOM- felt good here too. every thing was smooth

W1

Saturday- October 31, 2014
(did this on Sunday)

Press CP + High effort MAP short sets
A. Push Press @ 30X3, build to 5RM
+
15 sets of:
2 Burpee Muscle Ups
5 Burpee Box Jump Overs, 24"
5 Toes to Bar
25 Double Unders
rest 60 sec b/w sets

RESULTS:
A. 140
+
1:02
1:02
1:08
1:08
1:14
1:09
1:10
1:09
1:12
1:11
1:14
1:26
1:25
1:15

NEW CYCLE W1
Friday- October 30, 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. Snatch, 1/min for 10 min @ 80%
B. Clean & Jerk, 1/90sec for 10 reps, @ 80%
+
5 rounds for time:
3 Thrusters, 185#
3 Box Jumps, 40”
1 Legless Rope Climb

RESULTS:
AM
1:46
1:45
1:45
1:46
1:46
1:45
1:45
1:45

PM
A. 9/10, Missed one behind me. Challenging but not too bad
B. 10/10, felt easier than the snatch.
+
6:14

W4

Wednesday- October 29, 2014

Snatch Tech + MAP Low/High/Low Effort
A. Power Snatch.Snatch.Snatch Balance.OHS- build to tough set
+
8 min @ 70%
Air Bike
rest 6 min
12 min @ 90%
12 Pull Ups
12 Burpees
12 Box Jumps, 24"
rest 6 min
8 min @ 70%
Air Bike    

RESULTS:
 A. 185
+
7 + 22reps

W4
Tuesday- October 28, 2014

LP + Aerobic
35 sec Air Dyne Sprint, rest 2:25 x 5
rest 10 min
35 sec Air Dyne Sprint, rest 2:25 x 5
+
Run 10 min Easy

RESULTS:

Completed