W7
Monday- July 21, 2014

A.M. Around the world P.M.  LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Run
1 min Air Dyne
1 min Jump Rope (singles)
1 min Front Plank
x 6 sets @ easy pace

P.M.
A1. Snatch Pull @ 30X1- 4 x 4 reps; rest 20 sec (@ 95%)
A2. Push Press @ 30X2- 4 x 4 reps; rest 2 min
+
20 min EMOM
1st- 2 Front Rack Lunges/LEG + 2 Front Squats @ 185# (taken from ground)
2nd- 8-10 Unbroken CTB Pull Ups

RESULTS:

AM.
Completed

PM.
A1. 225
A2. 185. I had trouble with 185 last week. I would say a lot had to do with being beat up from the comp. So I wanted to try it again. Felt much better.
+
Completed the EMOM. I've been doing this in my Nanos to work on staying upright in the squat. I have trouble keeping my core tight in the bottom and my elbows tend to drop a little. 
The pull ups felt good. I did 10for the first 5 sets and 8 for the last 5 sets. So comes out to 90 total reps I think.

W6
Saturday- July 7, 2014

Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
7 Toes to Bar
10 Dead Lifts, 115#
rest 5 min
10 min @ 80%
25 Unbroken Double Unders x 3
7 HSPU’s (can kip)
7 Russian KB Swings, 88#
rest 5 min
10 min @ 80%
Row 200m
7 Burpees Over Rower
7 Ring Rows, feet elevated
rest 5 min
10 min @ 80%
Air Dyne 15 Cal
15 Thrusters, 65#

RESULTS:
7
6
4+170m

4+6 cal

W6
Friday- A.M. Row Intervals  P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 1k @ 80%
rest 2 min
Row 1k @ 80%
rest 2 min
Row 4k @ 75%

P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t.  Don’t get caught up in the #’s each week.
B. Snatch Pull.Power Snatch.Snatch, 1.1.1, heavy set (drop bar after power snatch before snatch)
C. Power Clean.Hang Clean.Clean- 1.1.1, build to tough set
+
2 strict HSPU’s every 30 sec for 10 min, tough depth but consistent throughout
+
10 min EMOM
1st- 1 Legless Rope Climb
2nd- 4 Unbroken Muscle Ups

RESULTS:
AM
3:51
4:01
17:06

A. 275x3, 305x2, 325x1
B. 185
C. 250
+
Completed with an ab matt, with a 45 and a 15 stacked for depth. Got to the last 2 minutes and started failing the second rep. Got them done after.
+
Completed but had to do it later.

W6
Wednesday- July 16,2014

Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
B. Power Clean & Jerk Cluster- 1.1.1.1.1 x 3 sets; rest 2 min 
*all tough sets
C. Back Squat @ 75%- 3 x 5 reps, rest 3 min
D1. Ring HSPU’s- 5 x 3 reps, rest 20 sec
D2. Front Lever Pull Ups- 5 x 3 reps, rest 2 min
E. HS Balancing Practice

RESLUTS:
A. 165, 185, 185
Today was not a good day. Still a little beat up from the weekend. Just one of those bad days where the pull feels heavy, bringing the hips to the bar and driving through the toes. Felt a little quicker under the bar but the catch felt like garbage. Shoulders felt weak and tired.
B. 185, 215, 215
Same story. 
C. @ 315, heres one thing that felt good. The felt fast, not easy, but not terrible. 
D1. Wasn't sure about how deep you wanted me to get I was getting around eye level with the bottom of the rings. They were not very good. Had a lot of trouble on the last 2 sets.
D2. is the entire rep done in a front lever? Because thats what I was doing, sort of. Then I thought that maybe you wanted it like an "ice cream maker" when you do a pull up and push back into a front lever then pull back to the bar.
E. I've gotten a lot better with these since doing all the behind the neck pressing. I can go directly to the hand stand every time with out falling. I was not holding completely still but it was better than it has been. I used to not be able to stay up unless I walked.

W6
Tuesday-  July 15, 2014

30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec Box Jumps, 24” step down
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Burpees, no jump
30 sec rest
30 sec Bear Crawl
30 sec rest
x 6 @ high aerobic effort

completed. Had fun with this. Didn't feel like 30 minutes. Kept moving at a good pace.  

W6
Monday- July 14, 2014

A.M. Around the world P.M.  LB Pulls/UB Press + CP Battery w/ W & G (low vol sets)
A.M.
1 min Row
1 min Run
1 min Air Dyne
1 min Jump Rope (singles)
1 min Front Plank
x 6 sets @ easy pace

P.M.
A1. Snatch Pull @ 30X1- 3 x 5 reps; rest 20 sec (@ 90%)
A2. Push Press @ 30X2- 3 x 5 reps; rest 2 min
+
20 min EMOM
1st- 2 Front Rack Lunges + 2 Front Squats @ 185# (taken from ground)
2nd- 3 Unbroken Muscle Ups

RESULTS:
A.M.
Completed

P.M.
A1. 225 for each set
A2. 185 for each set
+
20 Min. EMOM
Completed
Everything felt fine. No problems.
So from the weekend I have a nice little bruise on my lower abs, right where I would make contact for the snatch, bruised my collar bone, and a torn hand. So all that made today extra fun.

W5
Friday- July 11, 2014

 A.M. Row Intervals  P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 2k @ 80%
rest 3 min
x 3

P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM
B. Hang Snatch from below knee cap- build to tough single
C. Power Clean.Clean- 1.1, build to tough set
+
10 min EMOM
3 Strict Press @ 65% 1RM
+
10 min EMOM
1 Legless Rope Climb + 3 CTB Pull Ups (can kip)

RESULTS:
A.M.
Row - 8:08, 8:20, 8:26

P.M.

A. 3 RM - 275, 2RM - 315, for the 1RM I went for 345, failed, went for 330, failed that too,
Not sure why but I just felt drained.
B. 210
C. 245

Completed EMOM's. On the second on I had to use my legs on the rope climb after the 5th minute.
Over all just not a great day. I'm gonna take another rest day on Saturday in prep for the competition Sunday