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 

Saturday- December 27, 2014

 MAP Varied w/ Muscle Stamina Varied
5 sets @ high effort
Run 400m
5 Burpee Ring Muscle Ups
10 CTB Pull Ups
8 GH Sit Ups
30 Wall Ball, 20#
rest 6 min b/w sets
*keep order same

RESULTS:

4:38
4:45
4:42
4:55
4:35

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

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

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

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

Saturday- December 20, 2014

 MAP Varied w/ Muscle Stamina Varied
5 sets @ high effort
Run 400m
12 CTB Pull Ups
8 Toes to Bar
3 Muscle Ups
25 Wall Ball, 20#
rest 6 min b/w sets
*keep order same

RESULTS:
3:30
3;25
3:40
3:42
4:07 (failed the 3rd muscle up twice)

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

Thursday 18, 2014

15 sets @ high effort
5 Toes to Bar
7 Thrusters, 75#
5 Ring Dips
20 Double Unders
rest 60 sec b/w sets

RESULTS:

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

Saturday- December 13, 2014

MAP Varied w/ Muscle Stamina Varied
5 sets @ high effort
Run 400m
30 Unbroken Wall Ball, 20#
15 Unbroken CTB Pull Ups
15 Burpee Box Jump Overs, 24”
rest 6 min b/w sets
*Mix order each time through

RESULTS:
4:25
4:35
5:25
4:55
4:42

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 

Wednesday- December 10, 2014

MAP Cyclical + Light EMOM Muscle Stamina + MAP Cyclical
7 sets @ 70%
Row 2 min
Bike 2 min

Results: 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.

Rested Monday December 8, 2014

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

Rested Thursday - Friday for the OPEX Camp

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. 

Tuesday- December 2, 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
10 GH Sit Ups
5 Man Makers, 45# DB's
50 Double Unders
rest 1:1, mix order each time

RESULTS:

AM.
Did this on Friday

PM.
4:12
4:16
4:12
4:04
4:03

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.