W3 Off-season

Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core

A1. Behind Neck Press @ 30X3, 8-12 reps x 3, rest 30 sec 

95 x 8, 95 x 8

A2. Wtd Strict CTB Pull Ups @ 30X1, 5-7 reps x 3, rest 2 min

25 x 7 , 25 x 6 , 25 x 6

B. Power Snatch, build to 6RM TnG

175 (5# heavier than week 1)

C. Power Snatch, 3 TnG/min x 6 min @ 6RM weight

D1. Lying Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec

80 x 15, 80 x 15, 80 x 15

D2. Hollow Rock, 45 sec unbroken x 5, rest 30-45 sec

:45, :30, :20-:10, :20-:10, :20 -:10

Saturday- Long Aerobic

30 min @ low effort

Row 2k Buy-In - 7:53

+

Run 400m

20 Alternating Step Ups, 24”

20 No Push Up Burpees

3 TGU/arm, 35#
- 3 Rounds + 200m

rest 10 min

30 min @ low effort

Row 2k Buy-In - 8:12

+

Run 400m

20 Alternating Step Ups, 24”

20 No Push Up Burpees

3 TGU/arm, 35#
- 3 Rounds

Sunday- off

Monday- Oly Power + Jumping + Stage Squats + UB EMOM

A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball

B. Power Snatch Cluster, 1.1 x 3 sets, 3 min **1st set @ 185#
-185, 195, 205 (f), tried it again and got 1 of the 2

C1. Power Clean Cluster, 1.1 x 3 sets, 20 sec **1st set @ 255#
-255, 265 1 of 2, 265 0 for 2, Was sick over the weekend, felt really tired, bar felt slow off the floor

C2. Max Distance Broad Jump Cluster, 1.1.1 x 3, rest 3 min

was consistently about 3-4 inches shorter than I have been, just a bad morning session overall

D. Back Squat @ 90%, 2 reps x 3, rest 2 min
380, these felt strong, slowed down a little but never in doubt

E. Back Squat @ 75%, 5-7 reps x 3, rest 2 min
315 x 7,  315 x 7,  315 x 7

+

14 min EMOM

1st- 3-5 Wall Facing HSPU’s - 5, 5, 5, 5, 4, 3, 3 

2nd- 1 Strict Muscle Up + 3-5 False Grip Pull Ups 1+5, 1+5, 1+5, 0+4, 0+4, 0+4, 0+3, 0+3

***break into 2 sessions if possible, P1- A-C, P2- D-EMOM

Tuesday- Aerobic Intervals w/ Core

Run 400m @ 85% aerobic - 1:22, 1:21, 1:24, 1:25

5 Toes to Bar

10-15 sec L-sit Hang 

rest 2 min

x 5

+

Row 500m @ 1:47/500m1:44, 1:46, 1:46, 1:47
20 sec Single Arm Plank/side

rest 2 min

x 5

Wednesday- Squat Low Vol + UB Gym CP + Grinder

A. Front Squat @ 11X1, build to 3RM
- 315, 320 x 2

B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec
5 Unbroken every time @ 5" 

B2. Ice Cream Makers as slow as possible, 3-5 reps x 5, rest 2 min *try to keep body as tight and hollow as possible
5 every time. These were fun. Kept them tight and somewhat slow 

+

10 rounds for time: 24:04 , not sure but I'm gonna guess thats pretty slow. the bench press got very heavy. especially after the HSPU the bar came off the chest fast but the lock out was gone.

1 Power Clean @ 250# + 20’ Front Rack Walk

3 Bench Press @ 245#

2015 Off-season: Week 2

Friday - Press CP/Pull Vol + Oly Density + Tri’s/Core
A1. Arnold Press @ 30X3, 8-12 reps x 3, rest 30 sec *heavier if possible
: 35's x 12, 50's x 8, 50's x 6

A2. Wtd Strict CTB Pull Ups @ 30X1, 5-7 reps x 3, rest 2 min
: 25 x 7, 25 x 6, 25 x 5

B. Power Snatch, build to 5RM TnG
180

C. Power Snatch, 2 TnG/min x 6 min @ 5RM weight
Complete
D1. Lying Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec
: 75 x 15, 75 x 15, 75 x 12

D2. Hollow Rock, 45 sec unbroken x 5, rest 30-45 sec
:45, :38, :30 apparently I suck at these

Saturday - Long Aerobic
30 min @ low effort : 4 Rounds
Row 1000m
20 No Push Up No Jump Burpees
20 Alternating Step Ups, 20"
rest 10 min
30 min @ low effort: 5 Rounds 
Run 800m
100’ Bear Crawl, stay as low as possible
15 HR Push Ups

Sunday - off

Monday - Oly Power + Jumping + Stage Squats + UB EMOM
A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball
B. Power Snatch Cluster, 1.1.1 x 3 sets, 2 min **1st set @ 175#
175, 185, 195
C1. Power Clean Cluster, 1.1.1 x 3 sets, 20 sec **1st set @ 245#
245, 265, 270x2
C2. Max Distance Broad Jump Cluster, 1.1.1 x 3, rest 3 min
D. Back Squat @ 87.5%, 3 x 3, rest 2 min
365
E. Back Squat @ 72.5%, 5-7 reps x 3, rest 2 min
305x7, 305x7, 205x7
+
14 min EMOM
1st- 3-5 Wall Facing HSPU’s : 5,5,5,4,4,3
2nd- 3-5 False Grip Strict Ring Pull Ups *last rep into a strict muscle up w/ a 10 sec Hold at Lockout w/ as much External Rotation at the top : these didn't go well. Was only able to get 2 strict MU's
***break into 2 sessions if possible, P1- A-C, P2- D-EMOM

Tuesday - Aerobic Intervals w/ Core
Run 400m @ 85% aerobic : 1:31, 1:28, 1:26, 1:25
10 Straight Leg Raises Toes to Bar
rest 2 min
x 4
+
Row 500m @ 1:48/500m 1:48, 1:48, 1:47, 1:47
30 sec Stir the Pot on Swiss Ball
rest 2 min
x 4

Wednesday - Squat Low Vol + UB Gym CP + Grinder
A. Front Squat @ 13X1, build to 3RM 
305
B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec
Was able to get all 5 every time so that was better than last week. 4" deficit

B2. Tuck Lever Pull Ups @ 30X1, 5 x 5, rest 2 min *try to extend one leg at a time
Complete
+
5 rounds for time: 8:38
50’ heavy grinding sled push *bodyweight or more on sled
1 Legless Rope Climb
1 Rope Climb w/ legs

2015 Offseason: Week 1, April 10 - 15

Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core
A1. Arnold Press @ 30X3, 8-10 reps x 3, rest 30 sec : 25's x 12, 35's x 12, 35's x 12
A2. Strict CTB Pull Ups @ 30X1, AMRAP x 3, rest 2 min : 12, 9, 7
B. Power Snatch, build to 6RM TnG : 170
C. Power Snatch, 2 TnG/min x 6 min @ 6RM weight : COMPLETE
D1. Lying Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec : 65 x 12 every time
D2. Hollow Rock, 60 sec x 3, rest 30 sec : This was tough, had to to break this up, couldn't hold for the full minute, was very off and on.

Saturday- Long Aerobic
30 min @ low effort : 5 Rounds
Row 1000m
20 Air Squats
15 Push Ups
rest 10 min
30 min @ low effort : 4 Rounds + 600m 
Run 800m
20 KB Swings, 35#
25’ HS Walk

Sunday- off

Monday- Oly Power + Jumping + Stage Squats + UB EMOM
A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball
B. Power Snatch Cluster, 1.1.1 x 3 sets, 2 min : 135, 165, 185
C1. Power Clean Cluster, 1.1.1 x 3 sets, 20 sec : 225, 245, 255
C2. Max Distance Broad Jump Cluster, 1.1.1 x 3, rest 3 min : Almost 9' every time. About 8'8", or 8'9"
D. Back Squat @ 85%, 3 x 3, rest 2 min : 355
E. Back Squat @ 70%, 5-7 reps x 3, rest 2 min : 295 x 7, 7, 7
+
14 min EMOM
1st- 3-5 Wall Facing HSPU’s : 5, 4, 4, 3, 3, 3, 3
2nd- 3-5 False Grip Strict Ring Pull Ups : 5, 5, 5, 5, 5
***break into 2 sessions if possible, P1- A-C, P2- D-EMOM

Tuesday- Aerobic Intervals w/ Core
Run 400m @ 85% aerobic - 1:31, 1:29, 1:28, 1:21
20 sec L-Sit Hang from Bar - Complete
rest 2 min
x 4
+
Row 500m @ 85% aerobic - 1:49, 1:54, 1:49, 1:48, 1:48
30 sec FLR on Rings - Complete
rest 2 min
x 4

Wednesday- Squat Low Vol + UB Gym CP + Grinder
A. Front Squat @ 15X1, build to 3RM : 285
B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec first 2 Rounds were at 6" then had to drop to 4"
B2. Tuck Lever Pull Ups @ 30X1, 5 x 5, rest 2 min, : Complete, hope i did it right , i youtubed it. Wasn't too bad
+
5 rounds for time: 8:21
50’ heavy grinding sled push *bodyweight or more on sled
3 strict Muscle Ups

2015 Offseason: Testing Week
April 3-8

Friday-
A. Power Clean & Jerk, build to 1RM, no pause on shoulder on way up, : 260, had 270 but had to pause @ shoulder
B. Power Clean & Jerk, 5RM TnG, no pause on shoulder on way up : 200
C. Front Squat @ 30X1, build to 1RM : 345
D. Front Squat @ 85% @ 30X1, 1 x max reps at tempo : 2
E. Barbell RFE Split Squat @ 30X1, build to 8RM/leg, rest 30 sec b/w legs, as needed b/w sets *bar on back : 155

Saturday
A. CG Bench Press (16” b/w index fingers) @ 30X1, build to 1RM : 275
B. Wtd Pull Up @ 30X1, build to 1RM : 133 PR
C. Seated DB Press @ 30X1, build to 8RM : 35's for 8, 50's for 7
D. Wall Facing Strict HSPU’s, 30 for time : Lets just say we need to get better at these
+
20 min Bike @ easy pace

Sunday 
off

Monday
A. Power Snatch, build to 1RM : 205
B. Power Snatch @ 80%, 20 reps for time - 2:33
+
Row 2k for time: 7:32

Tuesday
30 Squat Cleans for time @ 225# - 7:15 

Wednesday
50 HSPU’s for time - 3:27
+
rest as needed
+
20 sets of 5 Unbroken CTB Pull Ups *must break at 5 and must be 5 unbroken every set - 7:15