WEEK 1
Friday, June 13, 2014
A.M. Cyclical MAP 30/30 x 20-30 P.M. Jumping + Power EMOM + Squat Speed
5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 20 sets
+
5 min easy spin cool down
*85% here is aerobic effort so high effort but sustainable for all 20 sets @ same pace, last 5 may get pretty tough but still sustainable. Note RPM or wattage
P.M.
A. Build to a tough high box jump, then do 5 more at that height. Note height, not a 1RM attempt
B. Power Snatch, 2 TnG/min x 10 min, @ 135#
C. Power Clean- build to a 5RM TnG
D. Wtd FLR on Rings- 3 x 60 sec; rest 60 sec
RESULTS
A.M. - Completed the Air Dyne work. Stayed around 65 watts during the easy row, and between 285 and 300 in the AE.
P.M.
A. 40"
B. Complete. Felt fast. No problems here
C. 240. Started at 185, 205, 225, then jumped to 240.
D. Did the first 2 sets with 45# plate. This proved to be a mistake. I could barely finish the second set. Did the last set with 35# plate and had to break twice. I'll know better next time.
Friday, June 13, 2014
Wednesday, June 11, 2014
WEEK 1
Wednesday, June 11, 2014
A. Hang Power Snatch- build to a 3RM, without letting go of bar, above the knee
B. Hang Power Clean.Split Jerk- 1.2, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 5 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Walking Lunges- 20 steps x 3; rest 2 min, start @ 135# and build
+
8 min AMRAP
3 Muscle Ups Unbroken
3 pHSPU's, 6" deficit
A. 175
B. 240
C. 245
D. 135,155, 175
7+muscle ups + 1 HSPU
The Snatch and Clean felt better from the hang than it did on Monday. Its hard for me to get rolling for a morning lift session. Im not much of a morning person. Took two attempts to hit 175. Grip failed me. On the clean i stopped at 240 because I was getting real wide on the catch. The Jerks felt fast and easy.
Front squats were tough. I was sitting all the way at the bottom. Working on keeping an upright position. 245 was hard those last 3 reps
Front rack lunges were a challenge. Last 10 steps on the 175 were a fight.
flet pretty good on muscle ups. My biggest issue is that sometimes my kip gets thrown off. I'll land in the dip position and I'll start swinging and I just get all out of whack. Had enough time to get 8 rounds but i got to the last set of HSPU and failed the second rep. That was the only time I broke.
Wednesday, June 11, 2014
A. Hang Power Snatch- build to a 3RM, without letting go of bar, above the knee
B. Hang Power Clean.Split Jerk- 1.2, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 5 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Walking Lunges- 20 steps x 3; rest 2 min, start @ 135# and build
+
8 min AMRAP
3 Muscle Ups Unbroken
3 pHSPU's, 6" deficit
A. 175
B. 240
C. 245
D. 135,155, 175
7+muscle ups + 1 HSPU
The Snatch and Clean felt better from the hang than it did on Monday. Its hard for me to get rolling for a morning lift session. Im not much of a morning person. Took two attempts to hit 175. Grip failed me. On the clean i stopped at 240 because I was getting real wide on the catch. The Jerks felt fast and easy.
Front squats were tough. I was sitting all the way at the bottom. Working on keeping an upright position. 245 was hard those last 3 reps
Front rack lunges were a challenge. Last 10 steps on the 175 were a fight.
flet pretty good on muscle ups. My biggest issue is that sometimes my kip gets thrown off. I'll land in the dip position and I'll start swinging and I just get all out of whack. Had enough time to get 8 rounds but i got to the last set of HSPU and failed the second rep. That was the only time I broke.
Monday, June 9, 2014
WEEK 1
Monday, June 9, 2014
Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina
A.M.
A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch Cluster- 1.1.1, build to heavy set (10 sec rest b/w singles, as needed b/w sets)
C. Power Clean.Hang Power Clean.Front Squat- 1.1.1, build to heavy set (as written, 1 rep each movement without setting bar down, build to max for complex)
D. Sled Push heavy- 8 sec max effort x 10; on the minute
P.M.
A. Behind the Neck Press @ 30X2- 6-8 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
+
20 min EMOM
1st- 5 Strict HSPU's
2nd- 1 Legless Rope Climb, 15
RESLUTS
AM:
A. Barbell Jump Squats
B. 175
C. 225
D. Didn't have a sled. will have a back up plan next time
PM:
A. 95 x 6, 105 x 6, 115 x 4, 105 x 6
EMOM - Completed. No problems. only broke 1 set on the HSPU. Rope climbs felt good the whole way through.
Monday, June 9, 2014
Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina
A.M.
A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch Cluster- 1.1.1, build to heavy set (10 sec rest b/w singles, as needed b/w sets)
C. Power Clean.Hang Power Clean.Front Squat- 1.1.1, build to heavy set (as written, 1 rep each movement without setting bar down, build to max for complex)
D. Sled Push heavy- 8 sec max effort x 10; on the minute
P.M.
A. Behind the Neck Press @ 30X2- 6-8 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
+
20 min EMOM
1st- 5 Strict HSPU's
2nd- 1 Legless Rope Climb, 15
RESLUTS
AM:
A. Barbell Jump Squats
B. 175
C. 225
D. Didn't have a sled. will have a back up plan next time
PM:
A. 95 x 6, 105 x 6, 115 x 4, 105 x 6
EMOM - Completed. No problems. only broke 1 set on the HSPU. Rope climbs felt good the whole way through.
Sunday, June 8, 2014
Tuesday, June 3, 2014
TESTING
Tuesday, June 3, 2014
For time All out: 5:24 (350m row)
Row 250m
15 Kb Swings, 70#
25 Burpees
15 KB swings, 70#
Row 250m (350m)
rest 12 min
For time ALL OUT: 4:09
15-12-9
Power Clean, 115#
Burpees
rest 12 min
For time all out: 3:38
Row 1000m
Ok, so I'm getting ready to start, I write the whole thing on the white board and get ready to go.
I had 250m written down but somehow I do 350m for both rows on the first part and don't even realize what I did till I was finished. If it helps I rowed the first 350 in 1:08, mad the second 1:14.
For the second part, I fell apart after the round of 15. The Burpees stayed unbroken but the cleans fell to 2 sets on the 12 and 9. Was hoping to go unbroken through the whole thing.
The row started great. I maintained a 1:42-1:44 pace. I was on track to finish in 3:28. Until around 650m. Then I just fell off. Finished in 3:38.
Tuesday, June 3, 2014
For time All out: 5:24 (350m row)
Row 250m
15 Kb Swings, 70#
25 Burpees
15 KB swings, 70#
Row 250m (350m)
rest 12 min
For time ALL OUT: 4:09
15-12-9
Power Clean, 115#
Burpees
rest 12 min
For time all out: 3:38
Row 1000m
Ok, so I'm getting ready to start, I write the whole thing on the white board and get ready to go.
I had 250m written down but somehow I do 350m for both rows on the first part and don't even realize what I did till I was finished. If it helps I rowed the first 350 in 1:08, mad the second 1:14.
For the second part, I fell apart after the round of 15. The Burpees stayed unbroken but the cleans fell to 2 sets on the 12 and 9. Was hoping to go unbroken through the whole thing.
The row started great. I maintained a 1:42-1:44 pace. I was on track to finish in 3:28. Until around 650m. Then I just fell off. Finished in 3:38.
Monday, June 2, 2014
TESTING
Monday, June 6, 2014
A. Front Squat @ 30X1- build to 1RM - 345
B. Bench Press @ 30X1- build to 1RM - 300
C. Front Squat @ 30X1 @ 85% 1RM- 1 x max reps @ tempo - 4 Reps
+
30 Muscle Ups for time: 7:21
Front Squats have improved. After the open I think I maxed out at around 315-325. I've just finished a six week back squat cycle and I've also spent a lot of time working on my bottom position in the front squat. I've been able to keep my chest taller and my elbow higher when I'm at the bottom. 345 is pretty close to, if not a life time PR.
My bench has improved a little. after the open I maxed out at 285. During the summer when we finished a Westside cycle I was pushing 340. So its been a pretty significant drop off, but the capacity is there to push heavier weight.
For the 30 muscle ups, 7:21 is big PR for me. First time that I've broken 8 minutes. The sets went 5,5,5,3,2 then I died. 10 singles from there.
Monday, June 6, 2014
A. Front Squat @ 30X1- build to 1RM - 345
B. Bench Press @ 30X1- build to 1RM - 300
C. Front Squat @ 30X1 @ 85% 1RM- 1 x max reps @ tempo - 4 Reps
+
30 Muscle Ups for time: 7:21
Front Squats have improved. After the open I think I maxed out at around 315-325. I've just finished a six week back squat cycle and I've also spent a lot of time working on my bottom position in the front squat. I've been able to keep my chest taller and my elbow higher when I'm at the bottom. 345 is pretty close to, if not a life time PR.
My bench has improved a little. after the open I maxed out at 285. During the summer when we finished a Westside cycle I was pushing 340. So its been a pretty significant drop off, but the capacity is there to push heavier weight.
For the 30 muscle ups, 7:21 is big PR for me. First time that I've broken 8 minutes. The sets went 5,5,5,3,2 then I died. 10 singles from there.
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