W2

Thursday- Cl&J + Drop + FSQ/RC + SL/Pressing + Core

A. Hang Squat Clean + 2 Jerks, build to tough complex in 15 min

- 265, so inconsistent. make s me angry, found only do 235 last week

B. Squat Clean & Jerk, 1/45 sec for 15 reps @ 80-90% of A **2 sec hold in catch of jerk

225

C1. Front Squat, 4 x 6 reps, rest 60 sec

- 285

C2. L-sit Rope Climb, 4 x 1, rest 2 min **L-sit from standing

- stayed in L-Sit whole way

D1. Front Rack Step Ups, 3 x 7/leg, rest 60 sec

- 115

D2. Behind the Neck Press, 3 x 8, rest 60 sec

- 85

D3. Hollow Rock, 3 x 35-45 sec, rest 60 sec

- :35, :35, :40

Friday- BB Density + Gymnastics Density + Position Work

A. Power Snatch, 5/min for 10 min **95-115#

-115

B. Power Clean, 5min for 10 min **155#

- 155

+

21 min EMOM

1st- 2 Strict Muscle Ups + 3 Kipping Muscle Ups, was able to get 2 strict for the first couple sets, then it was 1 strict 1 strictish,

2nd- 5-7 Strict HSPU’s, 7-6-6-6-5-5-4

3rd- 12 Cal Row

+

9 min EMOM - completed

1st- 30-40 sec Wall Facing HS Hold

2nd- 30 sec Bottom of Ring dip Hold **add weight if this is easy, keep rings in tight

3rd- 20-30 sec L-sit Hang

Saturday- Long Aerobic w/ Anaerobic bouts - 5 rounds in 50 minutes

60 min @ 70%

Row 500m

100’ Bear Crawl

3 x 25 Unbroken Double Unders

1 Snatch @ 185#

100’ Farmer’s Carry, 70#/H

2 Skin the Cat

5 GH Sit Ups @ 3030

3 Clean & Jerks, 225#

Sunday

rest

Monday- Snatch Int + Snatch Consistency + SL Balance + SL Endurance

A. Below Knee Squat Snatch, build to max complex in 15 min - 205, missed 215 twice

B. Squat Snatch @ 85-95% of A, 1/45 sec for 15 reps - 185, 12/15, again

C. Counter Weight Shrimp Squat, 3 x 8/leg, rest 45 sec b/w legs

+

5 rounds for time: was like death after the weekend and worked the am classes today, i did 4 rounds in 14;21 @ 165 and thats all I had in me

12 Front Rack Lunges, 185#

9 Hang Power Cleans, 185#

6 Shoulder to OH, 185#

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row

A1. Standing Press, 4 x 5, rest 45 sec @ 135# **last set go max reps, leave 1-2 reps in the tank,

- 135, 6 on the last set

A2. Wtd Strict CTB Pull Up, 4 x 3, rest 2 min **focus on tight hollow position

- 53#

+

14 min EMOM

1st- 1 Legless Rope climb + 1 Rope Climb

2nd- 6-8 Strict HSPU’s, 8,7,6,7,6,5,6

+

3 sets

Row 3 min @ 1:51/500m - 1:51.8, 1:51.2, 1:51.6

Rest 1:45

W2

Thursday- Cl&J + Drop + FSQ/RC + SL/Pressing + Core

A. Squat Clean + 2 Jerks, build to tough complex in 15 min
- 235, Had 245, Just missed the 2rd Jerk. Cleans feel good. The jerk is just so inconsistent like always

B. Squat Clean & Jerk, 1/45 sec for 15 reps @ 80-90% of A **2 sec hold in catch of jerk
- 205

C1. Front Squat, 4 x 7 reps, rest 60 sec
- 275

C2. L-sit Rope Climb, 4 x 1, rest 2 min
- All L's. Are these supposed to be from a seated position ?

D1. Front Rack Step Ups, 3 x 8/leg, rest 60 sec
- 95#

D2. Behind the Neck Press, 3 x 10, rest 60 sec

-75#

D3. Hollow Rock, 3 x 30-45 sec, rest 60 sec
- :30, :35, :30

Friday- BB Density + Gymnastics Density + Position Work

A. Power Snatch, 5/min for 10 min **95-115#

- 95 x 5 sets, 115 x 5 sets

B. Power Clean, 5min for 10 min **115-155#

- 145 x 5 sets, 155 x 5 sets

+

21 min EMOM

1st- 3 Strict Muscle Ups - 3 Unbroken the first set then they went to crap. 1's the rest of the way

2nd- 5 Strict HSPU’s **deficit if possible - 5 no deficit, all the way through

3rd- 12 Cal Row - Between :30-:#5

+

9 min EMOM

1st- 20-30 sec Wall Facing HS Hold - :30, :30, :30
2nd- 20-30 sec Bottom of Ring dip Hold - :30, :30, :30

3rd- 20-30 sec L-sit Hang - :20, :25, :20

Saturday- Long Aerobic w/ Anaerobic bouts, Missed Saturday. Baby girl had a bday party and we needed to get stuff ready for that.

60 min @ 70%

Row 500m

100’ Bear Crawl

3 x 25 Unbroken Double Unders

1 Snatch @ 185#

100’ Farmer’s Carry, 70#/H

2 Skin the Cat

5 GH Sit Ups @ 3030

3 Clean & Jerks, 225#

Sunday

rest

Monday- Snatch Int + Snatch Consistency + SL Balance + SL Endurance

A. 2-Positon Snatch (mid thigh, floor), build to max complex in 15 min

- 195

B. Snatch @ 90-100% of A, 1/45 sec for 15 reps
- 185 , freaking 12/15

C. Counter Weight Shrimp Squat, 3 x 10/leg, rest 45 sec b/w legs

+

15 min AMRAP - 4 Rounds + Lunge + Carry

6 Steps Front Rack Walking Lunges, 225#

50’ Front Rack Yoke Carry @ 100% FSQ Max total weight

100’ Double KB Overhead Carry, 53#/H

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row

A1. Standing Press, 4 x 5, rest 45 sec **same weight as 3rd set from last week, for all 4 sets
- 130

A2. Wtd Strict CTB Pull Up, 4 x 4, rest 2 min **focus on tight hollow position
- 45#

+

14 min EMOM

1st- 1 Rope Climb (L-sit up and down if possible, if hit failure there go to just legless) - completed

2nd- 3-8 Strict HSPU’s - 8, 5, 5, 5, 5, 5, 5 - 38

+

3 sets - 1:51.2, 1:51.6, 1:51.6

Row 3 min @ 1:51/500m

Rest 2 min

W1

Monday- Snatch Int + Snatch Consistency + SL Balance + SL Endurance

A. 3-Positon Snatch (high hang, mid thigh, floor), build to max complex in 15 min - 195

B. Snatch @ 100% of A, 1/45 sec for 15 reps- 185 (12/15)

C. Counter Weight Shrimp Squat, 3 x 8/leg, rest 45 sec b/w legs

+

4 rounds for time: 7:29

50’ Front Rack Walking Lunges, 155#

50’ Overhead Yoke Carry, tough but unbroken - had 45# on the yoke

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row

A1. Standing Press, 4 x 5, rest 45 sec - 125, 130, 130, 130

A2. Wtd Strict CTB Pull Up, 4 x 5, rest 2 min **focus on tight hollow position - 43#

+

14 min EMOM - completed

1st- 1 Rope Climb (L-sit up and down if possible, if hit failure there go to just legless)

2nd- 3-8 Strict HSPU’s, 8-6-6-6-5-4-3 - 38

+

4 sets, completed all at 1:48

Row 2 min @ 1:48/500m

Rest 1 min

Wednesday- Recovery

WK 1 Test

Monday

A. Shrimp Squat- 3-4 each leg, film from side

B. Dorsi-Flexion Wall Test- picture if possible and measure distance from toe to wall

C. Front Squat, build to 10RM
- 275

D. Front Rack Yoke Carry- build to 10m Max Carry
- 150# yoke +300 in weight = 450#

E. Farmer’s Carry, build to 10m Max Carry (record weight in each hand)
- 210 in weight, not counting handles/hand

F1. Front Rack Step Ups, 2 x 10/leg, rest as needed
- 145, 125

F2. Hanging Straight Leg Raises, 2 x 8-10, rest as needed

- Complete

Tuesday

A. Strict Press- build to 1RM
- 160

B. Strict Pull Up- build to 1RM **note bodyweight also
- 122 @ 178 body weight

C. Seated Single Arm DB Press- 1 x max reps w/ 40% of A.
- 1 rep each are @ 70 #, was supposed to be 64# but we don't have a 65# DB, this was the closest option

D. Strict Muscle Ups- 1 x Max Unbroken
- 2

E. Strict Pull Ups, 1 x max unbroken
- 20

+

3 rounds for time: 12:50 - happy with this, run was the limiter, leg felt heavy, happy with transition times though

Run 400m - moderate pace, slow, slow

21 Burpees - stayed steady on all three rounds, never had to stop

15 Power Snatch, 95# - 15, 10-5, 15

Wednesday

60 min Recovery

Thursday

A. High Hang Snatch, build to 1RM for day in 12 min
- 195, barely missed 200, would've had it but time ran out

B. Squat Snatch, 1/45 sec for 15 reps @ 90-100% of A
- 12/15 @ 1 85just not comfortable with it right now. I'll over think it and do more harm than good

+

Row 3 x 10 sec MAX EFFORT, rest 2-3 min **record peak pace achieved
1:21, 1:22, 1:23

+

Row 2k TT

**record HR if possible- peak HR, avg HR, HR recovery (1 min after finishing, still standing)

**total time: 7:15.7 (27 s/m) PR

**avg Pace/500m - 1:48.9

Friday

For time:

5 Legless RC

10 RC

10 Strict Deficit HSPU's, 4.5"

10 Bar MU

15 Power Snatch, 135#

15 Power Clean to OH, 135#

15 Ring MU's

20 Strict HSPU's

20 CTB

30 Pull Ups

30 TTB

30 Ring Dips

30m HS Walk

50 GH Sit Ups

60 Pistols

60 Wallball, 20#

120 DU's

***Partition the work however you want to achieve best score possible

***supposed to be 40 min time cap- I had 12 pistols, 10 GH Sit Ups, 120 DU’s left

Saturday

A. High Hang Clean & Jerk, build to 1RM in 12 min

B. Squat Clean & Jerk (2 sec pause in catch position of jerk) w/ 80-90% of A- 1/45 sec for 15 reps

C. Deadlift, build to 10RM

D. CG Bench Press (index finger where smooth part meets knurling)- build to 1RM

E. Front Squat, build to a tough triple, not 3RM