Test Week

Thursday-

A. Snatch, build to 1RM
- 245, was under 255 & 260. Some serious progress being made here

B. Snatch @ 70%- 30 reps for time:
- 6:44

Rest as needed

C. 30 Muscle Ups for time:
- 4:25, big PR by 51 sec I think

D. Pistols- 40 sec R leg, rest 40 sec, 40 sec L leg
- R- 15, L- 14. Had trouble holding the opposite leg up, cramping in the opposite quad

Friday - Not bad considering busy schedule and raising a vey busy baby. Good day last couple days

A. Front Squat @ 20X1, build to 1RM
- 355 PR tie

B. Front Squat @ 20X1 @ 85%, 1 x max unbroken at tempo
- 4 reps at 300, pretty sure thats exactly what i got last time I did this

+

10 rounds for time: 5 Rounds in 4:04, 8:32 total

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

Saturday

A. Press- build to 1RM
- 165

B. Strict HSPU’s- 50 reps for time: 10:15

+

Row 3 x 10 sec max effort, rest 2 min

*record max pace achieved

+

Row 1000m, increase every 250m, last 250m should be at goal 2k pace

Rest 3-4 min

+

Row 2k for time:

**record avg pace/500m

Total time

Peak HR at the end if possible

Monday

A. Squat Clean, build to 1RM

- 330 PR

B. Squat Clean @ 90%, max reps in 5 min

- 5 Reps, 8 Attempts, felt good, just let a few get too far out in front

C. CG Bench Press (16”) @ 20X1, build to 1RM

D. Wtd Ring Dip- 1RM

- 135

E. Ring Dips Strict- Max Unbroken

- 31

Tuesday

A. Wtd Pull-Up, build to 1RM

- 135, 2# PR

B. Strict Pull-Ups- 1 x max unbroken

- 21

C. Back Squat, build to 1RM

- 405

+

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

**open standards
1 Round + 7 DL, I told you wrong, its only a 5 Rep PR but I felt so much better going into the HSPU.
I feel like I'm going into this time of year with a better aerobic engine than i had even durning the open

W7

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

A. Build to 3RM OHS from the ground

- 240

B. Build to 3RM Front Squat from the Ground

-275

+

****If you can test these w/ partner, just do that

5 Rope Climbs

25 Thrusters, 135#

Rest 10 min

30 Toes to Bar

20 Front Squats, 135#

Rest 3 min

30 Toes to Bar

20 Shoulder to OH, 135#

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

A. Push Press, build to 1RM

- 220

B.Strict HSPU, build to max deficit

- 14"

C. Strict HSPU @ 50% deficit from B, 1 x max reps

- 4 reps at 7"

+

3 sets - Completed

Row 500m

15 Bar-Facing Burpees

200m Run w/ 45# plate

Rest 3 min

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

A. Hang Power Snatch, build to 5RM TnG fast **no holding the bar overhead or in the hips

B. Hang Power Snatch @ 115, 3 x 10 unbroken, rest as needed

+

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

Bike 30 Cals

12 Double KB Russian Swings, 53#/H

15 CTB Pull Ups

20 Box Jump Overs, 24”

Rest 3 min b/w sets

Sunday

rest

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

A. Squat Clean & Jerk, build to about 90% for a single

B. OHS or FSQ build to your 3 rep 

opener for the weekend

- 250 with the BK jerk 

C. Power Snatch, build to a tough double, not TnG

- 200, almost had 205 

+

4 sets **record time and reps for MU’s

AMRAP Unbroken Muscle Ups

10 Hang Power Snatch, 115#

20 Box Jump Overs, 24”

30 Cal Row

Rest 90 sec b/w sets

- 4:56, 5:31, 5:26, 5:18

Tuesday- Row/Bike Threshold + Tester

For time:

2 rounds for time: 6:51 

2 Rope Climbs

6 Thrusters, 135#

8 Toes to Bar

10 Front Squats, 135#

8 Toes to Bar

10 Shoulder to OH, 135#

Rest 2 min b/w rounds

+

Rest 5 min

Row 500m @ 90% PR pace - 1:38.8

Rest 2 min

Bike 3 min Max effort- 302/39

Rest 3 min

Run 400m for time: 1:22

W6

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

A. Power Clean + Power Jerk, tough single in 12 min

- 270 PR

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

- 225, only missed 1, so thats an improvement

C. Front Rack Walking Lunges, 4 x 14 steps, rest 60 sec  **sorry i left out the lunges part last 

week :/

- 165, and its ok, I forgive you

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

went same weight, been trying to shorten the rest time

D2. Single Arm Farmer’s Carry, 5 x 20m as heavy as possible, rest as needed

- same as last week

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

A. Push Press @ 20X1, 4 x 2, rest 2 min, did this early in the AM and felt bad sluggish

- 185, 195, 200, 200

B1. Kipping HSPU’s @ 6” Deficit, 6 x 8-12 reps, rest 60 sec

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

+

Bike

2 min @ 100% MAS, rest 45 sec x 6, all at 302-315

+

3 x 75 Unbroken Double Unders for time: ***must be unbroken, if you trip on 38, that set starts over - Right at 5 Minutes, tripped at like 20 on the first attempt and went unbroken the rest of the way through

Saturday- Barbell Cycling Skill + Mixed Aerobic Work - Was out of town, didn't get this in

A. Power Snatch, 5 x 5 TnG, start @ 155# and build off feel but keep it smooth and consistent as far as cycle time for the 7, rest 2 min

B. Squat Clean, 1 x 10 reps TnG @ 185 or above

+

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

Row 500m @ 2:03/500m

15 Double KB Russian Swings, 44# each hand

18 Wallball, 20#

12 Toes to Bar

6 Muscle Ups

Rest 3 min b/w sets

Sunday

rest

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

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

- 195

B. Squat Snatch, 1/30 sec for 15 reps @ 75% of A

-145

C. Snatch Pull w/ chains, 3 x 3 @ 90% of 1RM bar weight, rest 2 min **

D1. Front Squat @ 10X1, 4 x 2 reps, rest 60 sec

- 275, 295, 300, 300, I feel like doing these after all the pulling really fatigues my lower back. I feel great until I get the the very bottom which is usually where i do great. I typically get stuck half way up.

D2. 6” Deficit HSPU, 4 x 2-5 strict , rest 90 sec - 5,5,4,4

+

4 sets **record time and reps for MU’s - Only had the energy for 3 sets. this smoked me. not sure, just a bad day I guess

AMRAP Unbroken Muscle Ups - 11,9,8, Times were awful, 4:11, 4:20 i think, i forgot to write them down, i felt like this whole piece was a wash anyways.

25 Cal Bike

10 CTB Pull Ups

12 Box Jumps, 30”

Rest 90 sec b/w sets

Tuesday- Row/Bike Threshold + Tester

For time:

3 rounds for time: 14:31, been a while since I've done that much volume on GHD's

10 Squat cleans, 205#

30 GH Sit Ups

60 Double Unders

Rest 5 min

Row 5 min @ 90% of MAS, 2:07

Rest 2 min

Bike 5 min @ 90% of MAS, 275-288 Watts

Rest 2 min

Run 800m @ 90% of Mile time pace 1:41