W6-

Thursday- Cl&J Complex + Drop Sets repeatability + SL CP + OH Stability

A. Clean Pull + Power Clean + 2 Front Squats + Split Jerk + BnK Split Jerk, tough complex in 12 min

- 245

B. Squat Clean & Jerk, 1/30 sec w/ 90-100% of A for 7 min

- 245 x 4 , had to drop to 225 for the last 10

C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 10/leg, rest 60 sec

- 95#

D1. Jerk Grip Yoke Carries, 4 x 20m as heavy as possible, rest as needed

-240# (15, 5, 2&1/2 on each)

D2. Single Arm Farmer’s Carry, 4 x 40m as heavy as possible, rest as needed

- 90 on the handle x 2, 110 on the handle x 2

Friday- Triphasic Pressing + Push/Pull Density + Threshold Bike + Double Unders

A. Push Press @ 80X2, 4 x 5, rest 2 min

B1. Kipping HSPU’s @ 6” Deficit, 4 x 5-7 reps, rest 60 sec

B2. L-sit Rope Climbs from seated all the way back down to seated, 4 x 1, rest 60-90 sec

+

Bike 4 min @ 302W

Rest 3 min

Bike 3 min @ 302W

Rest 2 min

Bike 2 min @ 302W, rest 1 min x 3

+

6 sets, 30 sec Double Unders, 30 sec rest

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

A. Power Snatch, 4 x 10 TnG, start @ 95# and build off feel but keep it smooth and consistent as far as cycle time for the 10, rest 2 min
- 95, 105, 115, 125

B. Hang Squat Clean, 3 x 7 reps, start @ 135# and build off feel, same as above, rest 2 min
- 135, 165, 185

+

3 sets @ high consistent effort, goal is same pace every round

Row 400m @ 2:00/500m - 3:54, 3:50, 3:50

20 Wallball, 20#

12 Toes to Bar

16 Alt DB Snatch, 55#

12 Ring Dips

Rest 4 min b/w sets

Sunday

rest

Monday- Snatch w/ Stability + Snatch Consistency + Snatch Pulls + FSq/TripPress + EMOM

A. Snatch + Snatch Balance, tough complex in 12 min **2 sec pause in bottom of each catch
-205

B. Squat Snatch, 2 TnG/min for 10 min @ 60-70% of A
-145

C. Halting Snatch Pull, 3 x 3 @ 90% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps
- 225

D1. Front Squat @ 13X1, 4 x 5 reps, rest 60 sec
- 275

D2. 6” Deficit HSPU, 4 x 1.1.1.1.1 eccentric only, rest 90 sec **kip up, lower down as slow as possible, fall and kip back up for next rep
- 3-5 seconds on each

+

12 min EMOM - complete

1st- 5 Thrusters, 165#

2nd- 5 Muscle Ups

3rd- 5 Box Jumps, 30” step down

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace or Bike @ 6 min pace, mix off feel **do more biking than rowing

6 sets:

6 x 30 sec on, 30 sec off

Rest 90 sec b/w sets

Rest 2 min after last one

+

For time:

18-15-12-9-6-3

Wallball, 20#

Burpees

W6

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

A. Squat Clean + Jerks, build to tough complex in 15 min - 290

B. Squat Clean & Jerk, @ 70%, 30 reps for time - 11:40

C. Front Squat, 5 x 1, building to 1RM - 315, everything was hurting at this point

+

10 Legless Rope Climbs for time: 4:40 or 5:15, lost count and did 1 extra to be sure

Friday- BB Density + Gymnastics Density + Position Work

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

B. Power Clean, 5min for 10 min **175#

+

30 Muscle Ups for time: 5:16

Rest as needed

50 Strict HSPU’s for time: 2:

+

9 min EMOM

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

For time:

Run 1200m

63 KB Swings, 53#

36 Pull Ups

Run 800m

42 KB Swings, 53#

24 Pull Ups

Run 400m

21 KB Swings

12 Pull Ups

Did Double DT : 16:52

Sunday

rest

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

A. Squat Snatch, build to max for day in 15 min  - 235, almost had 240, finally starting to come back

B. Squat Snatch @ 70% of A, 30 reps for time: - 11:15 @ 165

+

Bike 3 x 10 sec MAX EFFORT, rest 2-3 min **record max watts, RPM - 99 RPM

Rest 5 min

Bike 6 min for Max Cals - 78 Cal

**record Cals

Avg Watts/RPM - Minute 1-2: 302, Minute 2-5: 288, Minute 6: 315

Peak HR if possible - 178

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row, that press is just being stubborn

A1. Standing Press, build to 1RM - 165

A2. Wtd Strict Pull Up, build to 1RM - 135 PR - 170 body weight

+

Row 30 min TT

*record total distance - 7003

Avg pace/500m -2:08.5

Avg HR from min 10-30 and Peak HR if possible

W5

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

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

- 245, just really tired. Coached morning, didn't sleep well

B. Squat Clean & Jerk, @ 70%, 30 reps for time **2 sec pause in catch position.  Ensure perfect reps over actual time of 30 reps.

- 13:30

C1. Front Squat, 5 x 3 reps, rest 60 sec

C2. L-sit Rope Climb, 5 x 1, rest 2 min **L-sit from SEATED if possible

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

D2. Behind the Neck Press, 3 x 12, rest 60 sec **same weight as last week

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

Friday- BB Density + Gymnastics Density + Position Work

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

B. Power Clean, 5min for 10 min **175#

+

5 rounds for time: 14:18

7 Muscle Ups

7 Kipping HSPU’s, 6” deficit

28 Double Unders

Rest 90 sec b/w sets

+

9 min EMOM

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 + Yoke Carry

60 min @ 70%

Row 500m

50’ Overhead Yoke Carry @ 225# total weight

2 x 45 Unbroken Double Unders

1 Snatch @ 200#

30 sec Table Hold

2 Skin the Cat

10 Toes to Bar

2 Clean & Jerks, 245#

Sunday

rest

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

A. Hang Snatch, build to max for day in 15 min  **Below Knee - 225#

B. Squat Snatch @ 75% of A, 15 sets of 2 TnG for time **2 sec pause in catch position every rep w/ no foot movement in catch - These didn't go well. Once the clock started it took me 3 attempts before I completed 1 set. It was pretty much the same story for about 10 minutes, just decided it wasn't in the cards today. I'd like more practice with these, not in a for time format if we can do that.

+

3 rounds - 10:24

Run 400m

15 CTB Pull Ups

10 Front Squats, 185#

5 Strict HSPU’s

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

A1. Standing Press, 4 x 3, rest 45 sec @ 150# **goal is to get 3+ every round - 3-3-2-3

A2. Wtd Strict CTB Pull Up, 4 x 3, rest 2 min **note weight added - 63# 3-3-3-2

+

5 rounds for time: 9:16

2 Rope Climbs (first one legless)

10 Shoulder to OH, 155#

+

3 sets, 1:50.8 - 1:50.7 - 1:49.7

Row 3 min @ 1:50/500m

Rest 1:30

W4

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

A. Squat Clean + 2 Jerks, build to tough complex in 15 min
- 260

B. Squat Clean & Jerk, 1/45 sec for 15 reps @ 80-90% of A **2 sec hold in catch of jerk
- 225, 10 min EMOM,

C1. Front Squat, 4 x 4 reps, rest 60 sec, 295, 295, 300, 300

C2. L-sit Rope Climb, 4 x 1, rest 2 min **L-sit from SEATED if possible, Complete, couldnt hold the L all the way up

D1. Front Rack Walking Lunges alternating, 3 x 5/leg, rest 60 sec - 185#

D2. Behind the Neck Press, 3 x 11, rest 60 sec **same weight as last week - 75#

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

WAS ON VACATION THROUGH MONDAY. DID A CLASS WOD WITH LOCAL GYM SATURDAY AND DID SOME HILL SPRINTS ON SUNDAY, MADE UP MONDAY, TUESDAY ON TUESDAY AND WEDNESDAY

Friday- BB Density + Gymnastics Density + Position Work

A. Power Snatch, 5/min for 10 min **2 @ 95, 4 @ 115, 4 @ 135#

B. Power Clean, 5min for 10 min **170#

+

21 min EMOM

1st- 1 Strict Muscle Ups + 4 Kipping Muscle Ups + 4 Ring Dips

2nd- 7-9 Strict HSPU’s

3rd- 40 Double Unders

+

9 min EMOM

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

60 min @ 70%

Row 500m

100’ Overhead Yoke Carry @ 205# total weight

3 x 30 Unbroken Double Unders

1 Snatch @ 200#

100’ Reverse Bear Crawl

2 Skin the Cat

10 GH Sit Ups @ 3030

2 Clean & Jerks, 245#

Sunday

rest

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

A. Hang Snatch, build to max for day in 15 min

- 220, thats been my best snatch period this offseason, pumped about that one

B. Squat Snatch @ 75% of A, 30 reps for time **2 sec pause in catch position every rep w/ no foot movement in catch **yes, same as last week

- 10:41, failed 2 or 3, this was my first time doing it, got tricky.

+

3 rounds - 13:21, had to use 170#, the snatches just smoked my back and shoulders, 185 just wasn't happening

Run 400m

10 Thrusters, 170, 5-3-2-2 every time

5 Muscle Ups, unbroken

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

A1. Standing Press, 4 x 4, rest 45 sec @ 145# **goal is to get 4+ every round

A2. Wtd Strict CTB Pull Up, 4 x 3, rest 2 min **note weight added

+

14 min EMOM

1st- 1 Legless Rope climb + 1 Rope Climb - Complete

2nd- AMRAP Unbroken HSPU’s - 8-8-8-6-5-4-5 - 44

+

3 sets

Row 3 min @ 1:50/500m- 1:50.1, 1:50.4, 1:49.7
Rest 1:30

W3

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

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

- 245, had 260 with 1 jerk, missed the 2nd

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

- 225, 13/15

C1. Front Squat, 4 x 5 reps, rest 60 sec

- 295, 5,5,5,2. Not sure what happened, just bombed on the last set

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

- complete

D1. Front Rack Step Ups, 3 x 5/leg, rest 60 sec

- 115

D2. Behind the Neck Press, 3 x 10, rest 60 sec **same weight as last week

- 95, had to go front. Having issues with my elbow, when I go behind the neck.

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

- 40, 40, 40

Friday- BB Density + Gymnastics Density + Position Work

A. Power Snatch, 5/min for 10 min **3 @ 95, 4 @ 115, 3 @ 135#

- complete

B. Power Clean, 5min for 10 min **165#

- complete

+

21 min EMOM

1st- 1 Strict Muscle Ups + 4 Kipping Muscle Ups + 2 Ring Dips - complete

2nd- 5-7 Strict HSPU’s - 7 each round, excited about that, ready to add deficit

3rd- 40 Double Unders- complete

+

9 min EMOM

1st- 30-40 sec Wall Facing HS Hold - 40 each round

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

3rd- 20-30 sec L-sit Hang - 20 each time

Saturday- Long Aerobic w/ Anaerobic bouts

60 min @ 70% - 5 Rounds

Row 500m

100’ Overhead Yoke Carry @ 185# total weight

3 x 25 Unbroken Double Unders

1 Snatch @ 195#

100’ Single Arm Farmer’s Carry, 70#

2 Skin the Cat

7 GH Sit Ups @ 3030

2 Clean & Jerks, 245#

Sunday

rest

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

A. High Hang Snatch, build to max for day in 15 min

B. Squat Snatch @ 75% of A, 30 reps for time **2 sec pause in catch position every rep w/ no foot movement in catch

+

We did Badger

3 Rounds

30 Squat cleans, 95

30 Pull Ups

Run 800m

26:37, Had a great day here, running felt great.

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

A1. Standing Press, 4 x 4, rest 45 sec @ 145# **last set go max reps, leave 1-2 reps in the tank

- This felt real heavy, got 4,4,4,2

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

- Complete 55#

+

14 min EMOM

1st- 1 Legless Rope climb + 1 Rope Climb - Complete

2nd- 30 sec AMRAP Strict HSPU’s **does not have to be unbroken - 10,9,9,8,6,5,6 = 53

+

3 sets

Row 3 min @ 1:50/500m

Rest 1:45
1:51.5
1:54.3
1:52.2