W5

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

A. Power Clean + Power Jerk + Split Jerk, tough complex in 12 min

- 255

B. Squat Clean & Jerk, 1/30 sec w/ 75-90% of A for 7 min

- 225

C. Front Rack Walking, 4 x 14 steps, rest 60 sec  **heavy as possible

- 290# on the yoke

D1. Jerk Grip Yoke Carries, 5 x 20m as heavy as possible, rest as needed

- 250#

D2. Single Arm Farmer’s Carry, 5 x 40m as heavy as possible, rest as needed

- 110# on the Handle

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

A. Push Press @ 20X1, 4 x 3, rest 2 min

- 185, 200, 200, 200

B1. Kipping HSPU’s @ 10” Deficit, 6 x 5-8 reps, rest 60 sec

-8,8,6,7,6,6

B2. L-sit Rope Climbs from seated all the way back down to seated, 6 x 1, rest 60-90 sec

- complete

+

Fartlek Intervals (self paced intervals going faster and slower off feel)

Bike

2 min @ 105% MAS, rest 2 min x 6

- 315watts

+

5 x 50 Unbroken Double Unders for time: ***must be unbroken, if you trip on 38, that set starts over

- 7:13

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

***Didn’t see you post anything here so I didn’t change it, if you did it last week, let me know and I’ll update

A. Power Snatch, 4 x 7 TnG, start @ 135# and build off feel but keep it smooth and consistent as far as cycle time for the 7, rest 2 min

- 135, 145, 150, 155

B. Squat Clean, 4 x 7 reps, start @ 155# and build off feel, same as above, rest 2 min

- 155, 170, 180, 185

+

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

Row 500m @ 2:00/500m

15 Power Snatch, 75#

15 Wallball, 20#

9 Toes to Bar

5 Muscle Ups

Rest 3 min b/w sets

- 4:12, 4:31, 4:38

Sunday

rest

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

A. Hang Power Snatch + Squat Snatch, tough complex in 12 min **2 sec pause in bottom of each catch
- 185

B. Squat Snatch, 1/45 sec for 12 reps @ 80-95% of A

- 175

C. Halting Snatch Pull w/ chains, 3 x 3 @ 90% of 1RM bar weight, rest 2 min **pause 3 sec @ knee cap 
- 225+ 20# chains
then go into pull, use straps

D1. Front Squat @ 11X1, 4 x 3 reps, rest 60 sec
- 275, 285x 2, 285x 1, 275

D2. 6” Deficit HSPU, 4 x 2-4 strict , rest 90 sec
4,4,4,4

+

4 sets **record time and reps for MU’s
3:13 (9), 3:14 (8), 3:14 (8), 3:07 (7)

25 Cal Bike

AMRAP Unbroken Muscle Ups

55 Double Unders

Rest 90 sec b/w sets

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace -2-4 sec or Bike @ 6 min pace + 20-30W, mix off feel **do more biking than rowing

Bike 4 min @ 6 min TT pace - 20-30W - 331-345

Rest 2 min

Row 30 sec @ 2k pace -5 sec, rest 15 sec x 6 - 1:45

Rest 2 min

Run 4 min @ mile pace - 800m

Rest 2 min

Bike 30 sec @ 6 min TT pace + 20-30W, rest 15 sec x 6 - 288

Rest 2 min

Row 4 min @ 2k pace + 5 sec - 1:55

Rest 90 sec

For time: 7:53

21-15-9

Power Clean, 135#

Toes to Bar

HSPU’s

W4

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

A. Power Clean + Front Squat + Split Jerk, tough complex in 12 min

- 270

B. Squat Clean & Jerk, 1/30 sec w/ 75-90% of A for 7 min

-215

C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 5/leg, rest 60 sec  **you can use your back leg that’s fine

- 145

D1. Jerk Grip Yoke Carries, 4 x 30m as heavy as possible, rest as needed

- 265# we don't have the room to go farther than 20m without putting it down so i just went heavier

D2. Single Arm Farmer’s Carry, 4 x 50m as heavy as possible, rest as needed

- 120#

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

A. Push Press @ 20X1, 4 x 5, rest 2 min

- 175, 185, 185, 195

B1. Kipping HSPU’s @ 10” Deficit, 6 x 5-8 reps, rest 60 sec

- 8,8,8,8,7,8

B2. L-sit Rope Climbs from seated all the way back down to seated, 6 x 1, rest 60-90 sec

Didn't have the juice to hold the L the whole way today

+

Fartlek Intervals (self paced intervals going faster and slower off feel)

Bike

4 min @ 70-130% of 6 min TT pace - Stayed between 275-315 Watts

1 min walk/rest

X 5

+

5 x 50 Unbroken Double Unders for time: 5:35, Went unbroken through the first 3, tripped twice on the 3rd, then got to 48 on the last one, I almost through a tantrum

Saturday- Barbell Cycling Skill + Mixed Aerobic Work -

Was in New Orleans this weekend redoing the L1 so I did their stuff, didn't get much training in other than their Metcons and sitting in a squat for 2 days

A. Power Snatch, 4 x 7 TnG, start @ 135# and build off feel but keep it smooth and consistent as far as cycle time for the 10, rest 2 min

B. Squat Clean, 4 x 7 reps, start @ 155# and build off feel, same as above, rest 2 min

+

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

Row 500m @ 2:00/500m

15 Power Snatch, 75#

15 Wallball, 20#

9 Toes to Bar

5 Muscle Ups

Rest 3 min b/w sets

Sunday

rest

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

A. Hang Snatch + Squat Snatch, tough complex in 12 min **2 sec pause in bottom of each catch

- 215, tired from the trip just didn't have it. Gonna start getting more food in

B. Squat Snatch, 1/45 sec for 12 reps @ 80-95% of A

- 185, 7 for 12, awful day

C. Halting Snatch Pull, 3 x 3 @ 105% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps

- 265

D1. Front Squat @ 13X1, 4 x 2 reps, rest 60 sec

- 315x1, 295, 305, 305

D2. 6” Deficit HSPU, 4 x 2-3 strict , rest 90 sec

- 3,3,3,3

+

4 sets - 4:56, 4:58, 4:04, 4:12

25 Wallball

7 Muscle Ups

50 Double Unders

Rest 90 sec b/w sets

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace -2-4 sec or Bike @ 6 min pace + 20-30W, mix off feel **do more biking than rowing

3 sets: (30 min of total intervals)

4 x 30 sec on, 30 sec off - Biked half of these at 358-375, Rowed 1:44-1:47

Rest 90 sec

6 x 45 sec on, 15 sec off - Stayed on the bike everyone of these, stayed between 345-358 for the first 2 Sets, then fell off to 315-331 for the last one

Rest 90 sec

For time:

3 rounds - 13:38, WOW that was hard after the bike

30 CTB Pull Ups

25 Box Jumps, 24”

15 Deadlifts, 265#

W3

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

A. Power Clean + Front Squat + Split Jerk + BnK Split Jerk, tough complex in 12 min
- 250, had 260, missed the behind the neck jerk and ran out of time

B. Squat Clean & Jerk, 1/30 sec w/ 75-90% of A for 7 min
- did 205 thins week because 225 crushed me last week for reasons I don't fully understand

C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 5/leg, rest 60 sec
- went up to 135, might have been a little too heavy because I felt like I was pushing off my back foot a little

D1. Jerk Grip Yoke Carries, 4 x 25m as heavy as possible, rest as needed

D2. Single Arm Farmer’s Carry, 4 x 50m as heavy as possible, rest as needed

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

A. Push Press @ 20X8, 4 x 4, rest 2 min
- 135, 145, 145, 155

B1. Kipping HSPU’s @ 8” Deficit, 5 x 5-7 reps, rest 60 sec

-7,7,7,7,7

B2. L-sit Rope Climbs from seated all the way back down to seated, 5 x 1, rest 60-90 sec
Complete

+

Bike 4 min @ 320W

Rest 3 min

Bike 3 min @ 320W

Rest 2 min

Bike 2 min @ 320W, rest 1 min x 5

+

8 sets, 20 sec Double Unders, 10 sec rest

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

A. Power Snatch, 4 x 8 TnG, start @ 135# and build off feel but keep it smooth and consistent as far as cycle time for the 10, rest 2 min

135, 145, 145, 150

B. Hang Squat Clean, 3 x 11 reps, start @ 135# and build off feel, same as above, rest 2 min
135, 165, 175

+

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

Row 500m @ 2:00/500m - 4:27, 4:26, 4:20

20 Wallball, 20#

12 GH Sit Ups

15 Ring Dips

5 Power Cleans, 205# (singles

Rest 3 min b/w sets

Sunday

rest

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

A. Hang Snatch + Snatch Balance, tough complex in 12 min **2 sec pause in bottom of each catch
- 215

B. Squat Snatch, 3 TnG/min for 10 min @ 60-70% of A
-150

C. Halting Snatch Pull, 3 x 3 @ 100% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps

-250

D1. Front Squat @ 13X1, 4 x 3 reps, rest 60 sec
- didn't have a great day here, 295, 300 x 2, 285, 285

D2. 6” Deficit HSPU, 4 x 1.1.1.1.1.1.1 eccentric only, rest 90 sec **kip up, lower down as slow as possible, fall and kip back up for next rep

+

12 min EMOM - Complete

1st- 20 Wallball, 20#

2nd- 5 Muscle Ups + 25 Double Unders

3rd- 20 sec HS Walk for distance

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace -2-4 sec or Bike @ 6 min pace + 20-30W, mix off feel **do more biking than rowing

3 sets: (30 min of total intervals)

6 x 30 sec on, 30 sec off

Rest 90 sec

4 x 45 sec on, 15 sec off

Rest 90 sec

For time:

3 rounds - 8:46, dang double under of all things killed me, just couldn't find a rhythm, very frustrating

75 Double Unders

10 Power Clean to OH, 135#

5 Burpee Box Jumps, 30”

W2

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

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

B. Squat Clean & Jerk, 1/30 sec w/ 80-95% of A for 7 min

C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 8/leg, rest 60 sec

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

D2. Single Arm Farmer’s Carry, 4 x 50m as heavy as possible, rest as needed

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

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

- 115, 125, 135, 1,35

B1. Kipping HSPU’s @ 8” Deficit, 4 x 5-7 reps, rest 60 sec 

- 7, 7, 6, 7

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

- Complete

+

Bike 4 min @ 302W - 52 Cal

Rest 3 min

Bike 3 min @ 302W - 41 Cal

Rest 2 min

Bike 2 min @ 302W, rest 1 min x 5, - 27, 27, 27, 26, 27 Cal

+

8 sets, 20 sec Double Unders, 20 sec rest

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

A. Power Snatch, 4 x 12 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, 110, 115

B. Hang Squat Clean, 3 x 9 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 - 3:12, 3:10, 3:06

Row 400m @ 2:00/500m

15 Overhead Squats, 95#

12 Toes to Bar

5 Deadlifts, 275#

15 Ring Dips

Rest 4 min b/w sets

Sunday

rest

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

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

B. Squat Snatch, 3 TnG/min for 10 min @ 60-70% of A
- 135

C. Halting Snatch Pull, 3 x 3 @ 95% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps
- 235

D1. Front Squat @ 13X1, 4 x 4 reps, rest 60 sec
- 285, felt much better this week

D2. 6” Deficit HSPU, 4 x 1.1.1.1.1.1 eccentric only, rest 90 sec **kip up, lower down as slow as possible, fall and kip back up for next rep
- Complete

+

12 min EMOM - Complete

1st- 20 Wallball, 20#

2nd- 5 Muscle Ups + 20 Double Unders

3rd- 20 sec HS Walk for distance, 25ft every time, little out of practice

Tuesday- Row/Bike Threshold + Tester

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

6 sets: Same as last week, did 1 Row every 3 Sets, Was able to go harder on the bike held about 345 Watts

6 x 40 sec on, 40 sec off

Rest 90 sec b/w sets

Rest 2 min after last one

+

For time: 6:01

18-15-12-9-6-3

KB Swings, 70#

Burpees