W4

Friday-

A. 1 Strict False Grip Pull Up + 2 Strict Muscle Up + 2 Muscle ups + 2 Ring Dips, 1 complex/2 min for 6 sets

B. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 4-6 reps, rest 2 min

- 4 sets, 4 reps each

C. L-Sit Rope Climb, 5 x 1 rep up and down, rest as needed

- complete

D. 3” Deficit Strict HSPU’s, 3/30 sec for 5 min

- Shoulders were bad aching, did 2/30 sec

E. High Bar BSQ w/ Chains, 3/min for 10 min @ 75% + chains

- complete, no problems this time

+

Air Bike- 20 sec Max Effort, rest 3 min x 5

15, 15, 15, 12, 12

Saturday

Row 1000m @ 2:04/500m

rest 60 sec

x 4

- Complete

+

3 sets @ high effort consistent

30 sec Hollow Rock

12 Toes to Bar

12 Burpee Box Jumps

rest 60 sec

+

Bent Over Cuban Press @ 5131, 4 x 10, rest as needed

Sunday-

off

Monday-

A. OHS, build to mod/tough single in 10 min w/ 5 sec pause in bottom **video

- 205

B. Snatch Balance x 3, 6 sets to a tough set, 2 min

-185

C. Snatch- 12 singles w/ 75-90%, video and critique b/w each rep

- Worked up to 220

D. Front Squat @ 10X1, build to 3RM in 12 min

- Ran out of time, didn't get this done

+

9-7-5

Muscle Ups

Squat Snatch, 185#

11:14, did muscle ups un broken, had a real hard time stabilizing, failed a few snatches

+

Air Bike

50 sec Hard/consistent **25-50 watts higher than last week

- 272 watt average

10 sec easy spin

x 3

rest 60 sec

x 3 sets

Tuesday

A. Power Clean @ 185#, AMRAP unbroken x 3, rest 3 min **no pauses on the shoulder to rest

- 10, 10, 10

B. Half Kneeling Landmine Press @ 30X3, 4 x 8-10, rest 2 min

- Complete

+

Row 1000m @ 2:04/500m

10 Kipping HSPU’s

10 Box Jump Overs, 24”

rest 60 sec

4:52, 4:58, 5:05

x 3

rest 3-4 min

Row 1000m @ 2:04/500m

12 KB Swings, 70#

30 Double Unders

rest 60 sec

5:12, 5:15

x 2

Wednesday

A. HBBSq @ 13X1 no belt, build to a tough single

- 365

B. Low Hang Snatch (below knee), build to a tough single

- just 205 today, but technique is getting better

+

5 min Running clock for up to 4 sets (20 min)

Run 200m

20 Unbroken thrusters 75#

10 Toes to Bar

15 Unbroken Pull Ups

10 Bar-Facing Burpees

rest remaining time in 5 min

**if you don’t finish within the 5 min’s, call the session

**if you finish all 4 sets within 20 min, start your 5th set and it’s for time!
- 3:16, 3:30, 3:32, 4:22, 6:42

W3

Friday-

A. 1 Strict False Grip Pull Up + 1 Strict Muscle Up + 2 Muscle ups + 2 Ring Dips, 1 complex/2 min for 6 sets

B. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 4-6 reps, rest 2 min **add weight vest if possible

- 4 each time. can't static hold my chest to the bar

C. L-Sit Rope Climb, 5 x 1 rep up and down, rest as needed

- Little trouble holding the L on the way down for a couple of them

D. 3” Deficit Strict HSPU’s, 2/30 sec for 5 min

E. High Bar BSQ w/ Chains, 3/min for 10 min @ 75% + chains

- had to stop the clock for a couple seconds half way through. it got really heavy

+

Heavy Sled Push- 15 sec Max Effort, rest 2 min x 6

Complete

Saturday

Row 175m MAX EFFORT, rest 2-3 min x 4

:31.3

:31.2

:30.8

:31.0

+

Row 1000m @ 2:06/500m

4:12

4:12

4:11

4:12

rest 60 sec

x 4

+

3 sets @ high effort consistent

10 V-Ups

10 Toes to Bar

10 Burpee Box Jumps

1:05, 1:06, 1:02

rest 60 sec

+

Bent Over Cuban Press @ 5131, 4 x 10, rest as needed

- Complete

Sunday-

off

Monday-

A. OHS, build to mod/tough single in 10 min w/ 7 sec pause in bottom

- 205

B. Snatch Push Press x 2 + Snatch Balance x 2, 6 sets to a tough set, 2 min

- 205

C. Snatch- 12 singles w/ 75-90%, video and critique b/w each rep

- Hit 215 a couple time, still jumping back though

D. Front Squat @ 11X1, build to 3RM in 12 min

- 295

+

5 rounds for time: 9:13

5 Thrusters, 185#

5 Muscle Ups

+

Air Bike

50 sec Hard/consistent **note avg watts and RPM

10 sec easy spin

x 3

rest 60 sec

x 3 sets

- about 240 watts, 53-55 RPM

Tuesday

A. Power Clean, 6 TnG/min for 8 min *start @ 55% and build as necessary. Work on speed and efficiency, not max load

- 185

B. Half Kneeling Landmine Press @ 30X3, 4 x 8-10, rest 2 min

- 25# on the bar

+

Row 1000m @ 2:06/500m

4 Muscle Ups

10 Box Jump Overs, 24”

rest 60 sec

x 3

- 5:03, 5:04, 5:02

rest 3-4 min

Row 1000m @ 2:06/500m

10 KB Swings, 70#

30 Double Unders

rest 60 sec

x 2

- 5:04, 5:03

Wednesday

A. HBBSq @ 13X1 no belt, build to a tough single

B. Low Hang Snatch (below knee), build to a tough single

- 215

+

5 min Running clock for up to 4 sets (20 min)

Run 200m

20 Unbroken Wall Ball, 20#

20 Unbroken Pull Ups

20 Burpees

rest remaining time in 5 min

**if you don’t finish within the 5 min’s, call the session

**if you finish all 4 sets within 20 min, start your 5th set and it’s for time!
3:06, 3:08, (O, hi Mr Bear, You wanna ride on my back?) 3:26, 3:45, 4:06
REALLY underestimated the burpees, came out a little too hot.

W2

Friday-

A. 1 Strict Muscle Up + 2 Muscle ups + 2 Ring Dips, 1 complex/2 min for 6 sets

B. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 4-6 reps, rest 2 min **add weight vest if possible

C. CTB Pull Ups, 4 x 10 Unbroken, rest as needed to complete unbroken

D. 3” Deficit Strict HSPU’s, 2/30 sec for 5 min

E. High Bar BSQ w/ Chains, 3/min for 10 min @ 70% + chains

Completed A-E not problems

+

Heavy Sled Push- 12 sec Max Effort, rest 2 min x 6

275# sled

Saturday - Was out of town so i had to do this monday, then i forgot i had to take Kennedy to the doctor on tuesday. so i had to do monday on wednesday, didn't do tuesday, and did Wednesday on thursday

Row 150m MAX EFFORT, rest 2-3 min x 4

:25.5, :26.6, :26.3 , :26.3

+

Row 1000m @ 2:08/500m

rest 60 sec

x 4

4:16, 4:16, 4:15, 4:16, 4:15

+

3 sets @ high effort consistent

15 Toes to Bar

15 Bar-Facing Burpees

:55, 1:02, 1:05

rest 60 sec

Sunday-

off

Monday- Had to do

A. OHS, build to mod/tough single in 10 min w/ 10 sec pause in bottom

-185

B. Snatch Push Press x 2 + Snatch Balance x 3, 6 sets to a tough set, 2 min

-175

C. Snatch- 12 singles w/ 77-87%, video and critique b/w each rep

- Complete, stayed around 185

D. Front Squat @ 11X1, build to 4RM in 12 min

255, had 275 but failed last rep

+

5 rounds for time: 17:55, shoulder were toast. let this one get in my head early and really had to battle the weight and myself. Positive note, i did all the muscle ups unbroken. Just rested too much on the shoulder to OH

10 Shoulder to OH, 175#

5 Muscle Ups

10 Steps Front Rack Walking Lunges, 175#

+

Air Bike

30 sec Hard/consistent **note avg watts and RPM

5 sec easy spin

x 4

rest 60 sec

x 3 sets

- Didn't get to this

Tuesday

A. Power Clean, 5 TnG/min for 10 min *start @ 60% and build as necessary. Work on speed and efficiency, not max load

B. Seated DB Z-Press @ 30X3, 4 x 8-10, rest 2 min

+

Row 1000m @ 2:08/500m

4 Muscle Ups

25 Double Unders

rest 60 sec

x 3

rest 3-4 min

Row 1000m @ 2:08/500m

10 Burpee Box Jumps, 24”

rest 60 sec

x 2

Wednesday

A. HBBSq @ 13X1 no belt, build to a tough single

- read the tempo wrong, 385

B. Low Hang Snatch (below knee), build to a tough single

- Shoulder was feeling bad, and was really pressed for time today.

+

3 min AMRAP - Row, Snatch, 6 Double Unders

Row 400m

20 Alt DB Snatch, 70#

30 Unbroken DU’s

20 Wall Ball, 20#

30 Unbroken DU’s

20 Burpees to 8”

30 Unbroken DU’s

rest 3 min

6 min AMRAP - 14 Burpees

Row 400m

20 Alt DB Snatch, 70#

30 Unbroken DU’s

20 Wall Ball, 20#

30 Unbroken DU’s

20 Burpees to 8”

30 Unbroken DU’s

rest 3 min

For time - 7:00

Row 400m

20 Alt DB Snatch, 70#

30 Unbroken DU’s

20 Wall Ball, 20#

30 Unbroken DU’s

20 Burpees to 8”

30 Unbroken DU’s

Friday-

5 min AMRAP Strict Muscle Ups

-13

+

A. 1 Ring Dip/2 min for 10 min- 10 sec pause in bottom and 10 sec pause in support position w/ good external rotation

- Complete

B. Strict L-Sit CTB Pull Up @ 30X1, 4 x 4-6 reps, rest 2 min

-Complete

C. Ring Muscle Ups, 3/min for 8 min

- Complete

D. 5” Deficit Strict HSPU’s, 2/30 sec for 5 min

- Got half way, then started to kip

E. High Bar BSQ w/ Chains, 3/min for 10 min @ 65% + chains

- Complete

+

Heavy Sled Push- 10 sec Max Effort, rest 2 min x 6

- 275 (bodyweight + 50#)

Saturday

Row 100m MAX EFFORT, rest 2-3 min x 3

*record max pace/500m achieved

+

Row 60 sec @ 70%

Row 40 sec @ 80%

Row 20 sec @ goal 30 min TT pace

x 2

rest 3-5 min

30 min TT Row

- 6684m, 2:10.7 avg

*record avg HR, avg pace/500m, total distance

Sunday-

off

Monday-

A. Snatch Push Press x 3 + Snatch Balance x 3, 6 sets to a tough set, 2 min

- 175

B. Snatch- 12 singles w/ 75-85%, video and critique b/w each rep

- 4 x 185, 4 x 205, 4 x 215

C. Front Squat @ 13X1, build to 4RM in 12 min

- 275

+

4 rounds for time: 6:44

5 Snatch, 165#

5 Muscle Ups

5 Box Jumps, 30”

+

Air Bike

25 sec Hard/consistent

5 sec easy spin

x 4

rest 60 sec

x 3 sets

- Complete

Tuesday

A. Power Clean, 3 TnG/min for 10 min *start @ 60% and build as necessary. Work on speed and efficiency, not max load

- 2 x 165, 2 x 185, 2 x 205, 2 x 215, 2 x 225

B. 10” Deficit Strict HSPU’s- 10 min AMRAP **if you hit absolute failure, not time and proceed w/ kipping

- 21

+

Row 60 sec @ 70%

Row 40 sec @ 80%

Row 20 sec @ goal 2k pace

x 2

rest 3-5 min

Row 2k for time: 7:24

**record time and avg pace/500m

Wednesday

4 min AMRAP - 10 Burpees

Row 500m

20 Power Snatch, 75#

20 Burpees to 6” target

20 Wall Ball, 20#

20 KB Swings, 53#

75 Double Unders

rest 4 min

6 min AMRAP - 19 Wall Balls

Row 500m

20 Power Snatch, 75#

20 Burpees to 6” target

20 Wall Ball, 20#

20 KB Swings, 53#

75 Double Unders

rest 4 min

For time: 9:33

Row 500m

20 Power Snatch, 75#

20 Burpees to 6” target

20 Wall Ball, 20#

20 KB Swings, 53#

75 Double Unders