W5
Wednesday- July 9, 2014
Power Intense + Squat + SL work + UB Tester
A. Snatch Pull.Power Snatch- 2.1, tough set
B. Power Clean & Power Jerk- build to a heavy single
C. Front Squat @ 10X1- build to a heavy set of 3
D. DB Russian Step Ups- 21-15-9/leg for time w/ 30# DB's
+
For time:
1-2-3-4-5-6-7-8-9
Strict Pull Ups
Ring Dips
RESULTS:
A. 195. Could have probably hit 200-205 but I wanted to save some for the C&J
B. 255. Felt good with this because I missed the jerk at 255 twice last week. The jerks felt smooth and fast. Went for 265, cleaned it, missed the jerk
C. 305
D. 5:50
+
4:38
Thursday, July 10, 2014
Tuesday, July 8, 2014
Monday, July 7, 2014
W5
Monday- July 7, 2014
A.M. 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 - tough single, 1RM if feeling it
C. Hang Clean from Blocks (bar just above knees)- 1.1, build to heavy set
D. Air Dyne Sprint- 20 sec max effort x 4; every 3 min
P.M.
A. Behind the Neck Press @ 30X2- 1-2 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
B. 20 Bench Press @ 11X1 for time: @ 80% 1RM
+
8 min AMRAP
3 Unbroken Muscle Ups
5 Strict HSPU's
RESULTS:
A.M.
A. Complete
B. 210. New PR! Pretty Pumped. Confidence is way up on this movement.
C. 245. Did 250 last week and I felt good so I decided to go for 260. Tried it twice. Got it once on both attempts. The first one I felt like I had enough in the tank to get it twice but just screwed up on the pull. Second time just straight up missed it.
D. This....sucked. The AD continues to not be my friend.
P.M.
A. 115x2, 125x2, 135x1, 145x1
B. @ 240#. 4:05 - 5,5,3,2,2,1,1,1.
+
5 Rounds. Strict HSPU don't feel like they're making a lot of progress. Maybe just because I was beat down from the first two things but I had to resort to singles after the 2nd round.
Monday- July 7, 2014
A.M. 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 - tough single, 1RM if feeling it
C. Hang Clean from Blocks (bar just above knees)- 1.1, build to heavy set
D. Air Dyne Sprint- 20 sec max effort x 4; every 3 min
P.M.
A. Behind the Neck Press @ 30X2- 1-2 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
B. 20 Bench Press @ 11X1 for time: @ 80% 1RM
+
8 min AMRAP
3 Unbroken Muscle Ups
5 Strict HSPU's
RESULTS:
A.M.
A. Complete
B. 210. New PR! Pretty Pumped. Confidence is way up on this movement.
C. 245. Did 250 last week and I felt good so I decided to go for 260. Tried it twice. Got it once on both attempts. The first one I felt like I had enough in the tank to get it twice but just screwed up on the pull. Second time just straight up missed it.
D. This....sucked. The AD continues to not be my friend.
P.M.
A. 115x2, 125x2, 135x1, 145x1
B. @ 240#. 4:05 - 5,5,3,2,2,1,1,1.
+
5 Rounds. Strict HSPU don't feel like they're making a lot of progress. Maybe just because I was beat down from the first two things but I had to resort to singles after the 2nd round.
Saturday, July 5, 2014
W4
Saturday- July 5, 2014
UB CP + MAP Low Int 10/5's
A1. Push Press @ 30X3- 5 x 1-2; rest 20 sec (1RM if feeling good)
A2. Wtd CTB Pull Ups @ 30X0- 5 x 1-2; rest 2 min (1RM if feeling good)
+
10 min @ 80% effort
50 Double Unders
2 Muscle Ups
10 Steps Walking Lunges
rest 5 min
10 min @ 80% effort
Air Dyne
*every min get off and do 7 toes to bar
rest 5 min
10 min @ 80% effort
Row 200m
10 Kipping HSPU's
A1. 175x 2, 195x2, 205x1, 215x1, 225x1
A2. 25x2, 35x2, 53x1, 53x1, 58x1
+
7 Rounds + double Unders
Rest 5 minutes
Compete. 100 cal on the AD
Rest 5 minutes
6 rounds + 53 meters
Felt really good here. I was quick on all my transitions and felt like I could keep moving the whole time.
Saturday- July 5, 2014
UB CP + MAP Low Int 10/5's
A1. Push Press @ 30X3- 5 x 1-2; rest 20 sec (1RM if feeling good)
A2. Wtd CTB Pull Ups @ 30X0- 5 x 1-2; rest 2 min (1RM if feeling good)
+
10 min @ 80% effort
50 Double Unders
2 Muscle Ups
10 Steps Walking Lunges
rest 5 min
10 min @ 80% effort
Air Dyne
*every min get off and do 7 toes to bar
rest 5 min
10 min @ 80% effort
Row 200m
10 Kipping HSPU's
A1. 175x 2, 195x2, 205x1, 215x1, 225x1
A2. 25x2, 35x2, 53x1, 53x1, 58x1
+
7 Rounds + double Unders
Rest 5 minutes
Compete. 100 cal on the AD
Rest 5 minutes
6 rounds + 53 meters
Felt really good here. I was quick on all my transitions and felt like I could keep moving the whole time.
W4
Friday- A.M. Cyclical MAP 30/30 x 20-30 P.M. Jumping + Power EMOM + Squat Speed
A.M.
5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 30 sets
*easy spin 5 min b/w 15 & 16
+
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. Max Distance Broad Jump, 1 every 30 sec for 5 min
B. Power Snatch, 3 TnG/min x 10 min, @ 160#
C. Hang Power Clean- 1RM
D. GH Sit Up Bench Press @ 2020, 15 reps x 5; rest 60 sec, 45# bar
RESULTS:
A.M.
Complete. Stayed above 300 watts for the 10. Between 275 and 300 for the second 10.
And back over 300 for the last 10
P.M.
A. 8'7"
B. complete felt much better than last week
C. 270. Was really pumped about this.
D. Complete
Friday- A.M. Cyclical MAP 30/30 x 20-30 P.M. Jumping + Power EMOM + Squat Speed
A.M.
5 min easy spin warm up
+
Air Dyne 30 sec @ 85% aerobic effort
Air Dyne 30 sec @ easy spin
x 30 sets
*easy spin 5 min b/w 15 & 16
+
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. Max Distance Broad Jump, 1 every 30 sec for 5 min
B. Power Snatch, 3 TnG/min x 10 min, @ 160#
C. Hang Power Clean- 1RM
D. GH Sit Up Bench Press @ 2020, 15 reps x 5; rest 60 sec, 45# bar
RESULTS:
A.M.
Complete. Stayed above 300 watts for the 10. Between 275 and 300 for the second 10.
And back over 300 for the last 10
P.M.
A. 8'7"
B. complete felt much better than last week
C. 270. Was really pumped about this.
D. Complete
Wednesday, July 2, 2014
W4
Wednesday - July 2, 2014
Power Intense + Squat + SL work + UB Tester
A. Power Snatch- 3RM TnG
B. Power Clean.Hang Clean.Power Jerk- 1.1.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 2 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Step Ups Alternating, 20” box- 16 steps x 3; rest 2 min, start @ 95# and build
+
3 sets for reps:
Max Unbroken Strict Pull Ups
rest 20 sec
Max Unbroken String Ring Dips
rest 20 sec
Max Unbroken Strict Push Ups
rest 20 sec
RESULTS:
A. 185
B. 245. Tried 255, hit both cleans but missed the jerk.
C. 295. Went for 305, got 1.
D. 95, 115, 135
+
Pull Ups - 16, 9, 9
Ring Dips - 22, 12, 8
Push Up - 13, 10, 8
By the time I got here I had no juice left. Long week so far. Looking forward to this off day.
Wednesday - July 2, 2014
Power Intense + Squat + SL work + UB Tester
A. Power Snatch- 3RM TnG
B. Power Clean.Hang Clean.Power Jerk- 1.1.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 2 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Step Ups Alternating, 20” box- 16 steps x 3; rest 2 min, start @ 95# and build
+
3 sets for reps:
Max Unbroken Strict Pull Ups
rest 20 sec
Max Unbroken String Ring Dips
rest 20 sec
Max Unbroken Strict Push Ups
rest 20 sec
RESULTS:
A. 185
B. 245. Tried 255, hit both cleans but missed the jerk.
C. 295. Went for 305, got 1.
D. 95, 115, 135
+
Pull Ups - 16, 9, 9
Ring Dips - 22, 12, 8
Push Up - 13, 10, 8
By the time I got here I had no juice left. Long week so far. Looking forward to this off day.
Tuesday, July 1, 2014
W4
Tuesday - July 1, 2014
MAP Low Int 40---->60 min
55 min @ 70%
Run 2 mile buy-in
+
Row 30 Cal
30 sec Side Plank/side
Air Dyne 20 Cal
60 sec Front Plank
RESULTS:
2 mile run - 15:23. For this one I had to start my run from the back of the building so I probably started a little further back than normal, still I felt good.y knees were aching a little at first but when I loosened up a little and kept my 400's at around 1:50. I'm pretty sure on a good day I could hit close to 15.
+
4 rounds + row + side plank + AD
Tuesday - July 1, 2014
MAP Low Int 40---->60 min
55 min @ 70%
Run 2 mile buy-in
+
Row 30 Cal
30 sec Side Plank/side
Air Dyne 20 Cal
60 sec Front Plank
RESULTS:
2 mile run - 15:23. For this one I had to start my run from the back of the building so I probably started a little further back than normal, still I felt good.y knees were aching a little at first but when I loosened up a little and kept my 400's at around 1:50. I'm pretty sure on a good day I could hit close to 15.
+
4 rounds + row + side plank + AD
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