W2
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 65% + 40-60# chains
- 225 + 60# chains. Still feeling fast2nd- 4-6 GH Raises @ 20X1, use band if possible
- still working on technique here. not quite able to keep my hips straight through the full ROM+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 65% + 20-40# of chains
180+ 40# chains+
For time: 11:51
5-4-3-2-1
Front Squats, 250- taken from the ground
Strict Deficit HSPU’s, 8” deficit
Saturday- Mixed MAP Low Low Vol
10 min @ 80% aerobic - 3 ROUNDS
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 mn
Row 2000m @ 80% - 8:27
rest 4 min
10 min @ 80% aerobic - 3 ROUNDS
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 min
Row 2000m @ 95% - 8:10, this was my 95% after all that. I'm getting a little frustrated with the rowing
Sunday- off
Monday- Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. Power Snatch Cluster, 1.1 x 5, rest 2 min b/w sets all above 80%
- 175, 185, 195, 205 (1/2), 205B. Clean & Jerk Cluster, 1.1 x 3, rest 2 min b/w sets all above 80%
235, 245, 255 (1/2)C. Incline Bench Press @ 30X1, 3-5 reps x 5, rest 2 min
175 x 5, 185 x 5, 190 x 5, 195 x 4, 195 x 4
+
16 min EMOM - COMPLETED
1st- 8 Russian KB Swings, 88#
2nd- 12-15 Ring Push Ups
so after all that I did Murph. Maybe not the brightest idea but hey. I was not happy with the lifting session and I really needed something to workout some frustration. I did well at least. 33:39. Felt it a little bit during the IWT's on Tuesday but I bounced back pretty good.
Tuesday- IWT (squatting)
3 sets @ high effort -
8 TnG Squat Clean, 155#
15 Double Unders
Run 400m
rest 2 min b/w sets
+
3-5 min rest
+
3 sets @ high effort: 28, 28, 28
12 Wall Ball, 30#
Air Dyne 2 min
rest 2 min b/w sets
+
3 sets @ high effort
15 DB Push Press, 55#
10 Alt Pistols
20’ HS Walk
Wednesday- Oly Int + Pulls + Access + Aerobic Core
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1.1, build to tough set then -5% and -10% for sets
B. Jerk from the Blocks, 1.1.1.1, build to a tough set, drop each from the top
- 225, 235, 245C. Clean Pulls @ 30X1, 3 reps @ 105% x 5, rest 2 min **warm up good to it first
- 330D1. Over Head DB Tricep Extensions @ 30X1, 15 reps x 3, rest 20 sec
25# KB's D2. Back Extensions @ 4022 weighted, 10-12 reps x 3, rest 60 sec
20#+
10 min @ easy effort - 4 Rounds
50’ Front Rack Carry, 225#
50’ Bear Crawl
250m Row
Wednesday, May 27, 2015
Monday, May 18, 2015
W1
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 60% + 40-60# chains
2nd- 4-6 GH Raises @ 20X1, use band if possible
+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 60% + 20-40# of chains
+
5 rounds for time: 14:58
4 steps Front Rack Lunges + 2 Front Squats, 225#
5 Strict Deficit HSPU’s, 5”
Saturday- Mixed MAP Low Low Vol - Had the boat regatta didn't get to this. Maybe we can do it this saturday.
10 min @ 80% aerobic
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 mn
Row 2000m @ 80%
rest 4 min
10 min @ 80% aerobic
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 min
Row 2000m @ 95%
Sunday- off
Monday - Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. Power Snatch Cluster, 1.1.1 x 5, rest 2 min b/w sets all above 80%
175, 185, 195, 200, 205 (2/3)
B. Clean & Jerk Cluster, 1.1.1 x 3, rest 2 min b/w sets all above 80%
230, 245 (2/3), 245
C. Incline Bench Press @ 30X1, 4-6 reps x 5, rest 2 min
135x6, 165x6, 180x6+
16 min EMOM - Complete
1st- 5 Power Clean @ 175#, drop each from top
2nd- 10-12 Ring Push Ups
Tuesday - IWT (squatting) I loved these but man they put a beat down on me. I rested 8 minutes after the first one, then it took me about 12-15 minutes after that to get where I felt alright to do the next. From what I read about IWT's thats way too long. Maybe I came out to hard i dont know.
3 sets @ high effort. 2:04, 2:11, 2:17
8 TnG Squat Clean, 155#
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
8 Thrusters, 135#, all unbroken
Air Dyne 2 min - 30, 28, 27
rest 2 min b/w sets
+
3 sets @ high effort- 5:34
12 Wall Ball, 30#
12 Box Jumps, 30”
20’ HS Walk
Wednesday - Oly Int + Pulls + Access + Aerobic Core
This day was an absolute train wreck. it was like nothing could go right. Shoulders felt week, no stability. Just an all around bad day.
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1.1, build to tough set then -5% and -10% for sets
- 135, 165, 185 (2/3), 205(2/3), 185 (2/3)
B. Jerk from the Blocks, 1.1.1.1.1, build to a tough set, drop each from the top
- 185, 215, 235 (3/5)
C. Clean Pulls @ 30X1, 3 reps @ 100% x 5, rest 2 min **warm up good to it first
- 315. Tired to stop and refocus and really attack these. Probably the only good part of the day.
D1. Over Head DB Tricep Extensions @ 30X1, 15 reps x 3, rest 20 sec
- 25# KB's
D2. Back Extensions @ 4022 weighted, 10-12 reps x 3, rest 60 sec
- 15# Plate, 12 each time
+
10 min @ easy effort
50’ Front Rack Carry, 225#
50’ Bear Crawl
250m Row
- Didnt get to this. Had to take a call and that was all the time I had left this day. Like I said, one of those "character building days"
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 60% + 40-60# chains
2nd- 4-6 GH Raises @ 20X1, use band if possible
+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 60% + 20-40# of chains
+
5 rounds for time: 14:58
4 steps Front Rack Lunges + 2 Front Squats, 225#
5 Strict Deficit HSPU’s, 5”
Saturday- Mixed MAP Low Low Vol - Had the boat regatta didn't get to this. Maybe we can do it this saturday.
10 min @ 80% aerobic
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 mn
Row 2000m @ 80%
rest 4 min
10 min @ 80% aerobic
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 min
Row 2000m @ 95%
Sunday- off
Monday - Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. Power Snatch Cluster, 1.1.1 x 5, rest 2 min b/w sets all above 80%
175, 185, 195, 200, 205 (2/3)
B. Clean & Jerk Cluster, 1.1.1 x 3, rest 2 min b/w sets all above 80%
230, 245 (2/3), 245
C. Incline Bench Press @ 30X1, 4-6 reps x 5, rest 2 min
135x6, 165x6, 180x6+
16 min EMOM - Complete
1st- 5 Power Clean @ 175#, drop each from top
2nd- 10-12 Ring Push Ups
Tuesday - IWT (squatting) I loved these but man they put a beat down on me. I rested 8 minutes after the first one, then it took me about 12-15 minutes after that to get where I felt alright to do the next. From what I read about IWT's thats way too long. Maybe I came out to hard i dont know.
3 sets @ high effort. 2:04, 2:11, 2:17
8 TnG Squat Clean, 155#
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
8 Thrusters, 135#, all unbroken
Air Dyne 2 min - 30, 28, 27
rest 2 min b/w sets
+
3 sets @ high effort- 5:34
12 Wall Ball, 30#
12 Box Jumps, 30”
20’ HS Walk
Wednesday - Oly Int + Pulls + Access + Aerobic Core
This day was an absolute train wreck. it was like nothing could go right. Shoulders felt week, no stability. Just an all around bad day.
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1.1, build to tough set then -5% and -10% for sets
- 135, 165, 185 (2/3), 205(2/3), 185 (2/3)
B. Jerk from the Blocks, 1.1.1.1.1, build to a tough set, drop each from the top
- 185, 215, 235 (3/5)
C. Clean Pulls @ 30X1, 3 reps @ 100% x 5, rest 2 min **warm up good to it first
- 315. Tired to stop and refocus and really attack these. Probably the only good part of the day.
D1. Over Head DB Tricep Extensions @ 30X1, 15 reps x 3, rest 20 sec
- 25# KB's
D2. Back Extensions @ 4022 weighted, 10-12 reps x 3, rest 60 sec
- 15# Plate, 12 each time
+
10 min @ easy effort
50’ Front Rack Carry, 225#
50’ Bear Crawl
250m Row
- Didnt get to this. Had to take a call and that was all the time I had left this day. Like I said, one of those "character building days"
Monday, May 11, 2015
W5 - Offseason
Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core
I did A1 & 2 after the snatches. Hunter was snatching at the time so I figured I would work with him and get a little competition. The Press and pull up paid for it though.
A1. Press @ 30X3, build to 1RM
-170
A2. Wtd Strict Pull Ups @ 20X1, build to 1RM **also note bodyweight
123 @ 178
B. Snatch, build to 1RM
-245 PR
C. Snatch, build to 5RM TnG
-185
D. 1—>10 Unbroken CTB Pull Up Ladder for time: 2:45
Saturday- Long Aerobic
Run 5k for time: 25:50
We did a "pregnancy WOD" for Katie on friday that had a lot of KB Squats in it. So my legs were pretty tired, but my breathing felt good. This was only about a minute off my PR. I ran the back half faster than the front.
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. Clean & Jerk, build to 1RM
-285 PR tie, 300 clean, just missed the jerk
-285 PR tie, 300 clean, just missed the jerk
C. Clean & Jerk, build to 5RM TnG
-205
-205
D. Front Squat, build to 1RM
-345
-345
+
1——>10 Strict HSPU Ladder for time: Got to the set of 9 in 7:00. Got 7 of the 9. then 4 on my next attempt. Just burned out couldnt get 2 after that
Tuesday- Aerobic Intervals w/ Core
For time: 9:20
Row 250m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 500m
15 KB Swings, 70#
25 Burpees
15 KB Swings, 70#
Row 250m
**sub 9:30
+
10 min easy bike
Wednesday- Squat Low Vol + UB Gym CP + Grinder
A. Back Squat @ 10X1, build to 1RM
- 425
- 425
+
5 rounds for time: got through 4 rounds at the 16:00 time cap, 21:04 through the whole workout. Hunter said i was coming off the wall on the lock out a good bit. but hell it was the best I could do. Better off than where I was.
Row 25 Cal
15 CTB Pull Ups
9 Strict Deficit HSPU’s, 4.5"
Friday, May 1, 2015
W4 Off-season
Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core
A1. Behind Neck Press @ 30X3, 6-8 reps x 3, rest 30 sec
95x6, 95x6, 95x6
A2. Wtd Strict CTB Pull Ups @ 22X1, 5-7 reps x 3, rest 2 min *pause 2 sec at chest
18x4, 10x4, 10x4
B. Power Snatch, build to 4RM TnG
190
C. Power Snatch, 1/min x 8 min @ 4RM weight
Complete
D1. Standing OH Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec
65x12, 65x12, 65x12
D2. Hollow Rock, 45 sec unbroken x 5, rest 30-45 sec
45, 45, 45, 25-15, 25-15
Saturday- Long Aerobic
30 min @ low effort
Row 1 mile Buy-In - 6:16
+
Row 500m
20 KB Swings, 53#
15 Push Ups
10 Box Jump Overs, 30"
- 3 Rounds + Row + 14 KBS
rest 10 min
30 min @ low effort
Row 1 mile Buy-In - 6:40
+
Row 500m
20 KB Swings, 53#
15 Push Ups
10 Box Jump Overs, 30"
- 4 + 40m
Sunday- off
Monday- Oly Power + Jumping + Stage Squats + UB EMOM
A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball
-complete
B. Power Snatch, build to 1RM, *after each rep do 1 Kneeling jump
-215 PR, kneeling jumps were fun. Haven't done those in a long time.
C. Power Clean, build to 1RM
-285 PR. Was also my squat clean PR this time last year.
D. Back Squat @ 92.5-95%, 1 rep x 3, rest 2 min
- 390, 395, 400
E. Back Squat @ 85%, max reps x 3, rest 2 min
- 355 x 4,4,3
+
30 Wall Facing HSPU’s for time: 4:33, pretty sure that a 4 minute and 33 second PR
Tuesday- Aerobic Intervals w/ Core
Run 400m @ 85% aerobic - 1:24, 1:21, 1:24, 1:24, 1:22
5 Toes to Bar
10-15 sec L-sit Hang
30 sec Front Plank
rest 2 min
x 5
+
Row 500m @ 1:47/500m - 1:47.3, 1:47.4, 1:47.9, 1:48.0, 1:45.3
rest 2 min
x 5
***last row at 95+% effort
Wednesday- Squat Low Vol + UB Gym CP + Grinder
A. Front Squat @ 10X1, build to 3RM
- 315x3, 330x2, 325x2
B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec
- all 5 unbroken each set, high temp 45+15 about 6.5" which is what I tried the first week of the cycle and had a lot of trouble with it. So we're getting better at those.
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
- Completed
+
7 rounds for time: 11:49
3 Thrusters, 205#
3 Wtd Pull Ups, 53#
Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core
A1. Behind Neck Press @ 30X3, 6-8 reps x 3, rest 30 sec
95x6, 95x6, 95x6
A2. Wtd Strict CTB Pull Ups @ 22X1, 5-7 reps x 3, rest 2 min *pause 2 sec at chest
18x4, 10x4, 10x4
B. Power Snatch, build to 4RM TnG
190
C. Power Snatch, 1/min x 8 min @ 4RM weight
Complete
D1. Standing OH Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec
65x12, 65x12, 65x12
D2. Hollow Rock, 45 sec unbroken x 5, rest 30-45 sec
45, 45, 45, 25-15, 25-15
Saturday- Long Aerobic
30 min @ low effort
Row 1 mile Buy-In - 6:16
+
Row 500m
20 KB Swings, 53#
15 Push Ups
10 Box Jump Overs, 30"
- 3 Rounds + Row + 14 KBS
rest 10 min
30 min @ low effort
Row 1 mile Buy-In - 6:40
+
Row 500m
20 KB Swings, 53#
15 Push Ups
10 Box Jump Overs, 30"
- 4 + 40m
Sunday- off
Monday- Oly Power + Jumping + Stage Squats + UB EMOM
A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball
-complete
B. Power Snatch, build to 1RM, *after each rep do 1 Kneeling jump
-215 PR, kneeling jumps were fun. Haven't done those in a long time.
C. Power Clean, build to 1RM
-285 PR. Was also my squat clean PR this time last year.
D. Back Squat @ 92.5-95%, 1 rep x 3, rest 2 min
- 390, 395, 400
E. Back Squat @ 85%, max reps x 3, rest 2 min
- 355 x 4,4,3
+
30 Wall Facing HSPU’s for time: 4:33, pretty sure that a 4 minute and 33 second PR
Tuesday- Aerobic Intervals w/ Core
Run 400m @ 85% aerobic - 1:24, 1:21, 1:24, 1:24, 1:22
5 Toes to Bar
10-15 sec L-sit Hang
30 sec Front Plank
rest 2 min
x 5
+
Row 500m @ 1:47/500m - 1:47.3, 1:47.4, 1:47.9, 1:48.0, 1:45.3
rest 2 min
x 5
***last row at 95+% effort
Wednesday- Squat Low Vol + UB Gym CP + Grinder
A. Front Squat @ 10X1, build to 3RM
- 315x3, 330x2, 325x2
B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec
- all 5 unbroken each set, high temp 45+15 about 6.5" which is what I tried the first week of the cycle and had a lot of trouble with it. So we're getting better at those.
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
- Completed
+
7 rounds for time: 11:49
3 Thrusters, 205#
3 Wtd Pull Ups, 53#
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