TESTING

W12 (4)

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

+

Muscle Snatch, 3 x 3, moderate but keep it fast, just a primer for next part

+

A. Squat Snatch, build to tough single (1RM if feeling it)
- 245, same as last test but it felt crisper.

B. Squat Snatch @ 77%, 20 reps for time:
4:22 @ 190#

+

Rest as needed

30 muscle ups for time (big first set then chip away)
4:23, 2 sec PR, failed 2 reps, went 10, 5, 3, 2, 2, 1 out of 2, 1, 2, 1 out of 2, 1.

+

C. Reverse Hyper, 2 x 20 reps, rest as needed

Friday - Battling a sore back today, yesterday got it fried up a little for some reason.

10 rounds for time: 8:38, 3 seconds slower from last time, but with my back being sore I didn't push the burpees real hard at first. Took me a couple rounds to loosen up

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

**go hard here, start at a good pace and hold on to it.  Try to get someone to go with you on this if possible

Rest 20+ min if possible, 32 min rest

Run 1 mile for time: 7:27, even with the longer rest i still felt fried. couldn't get into a decent position to stay comfortable and run.

+

Ice bath tonight

Saturday

A. Press, build to 1RM
- 175, lifetime PR tie

B. Wtd Pull-Up, build to 1RM
- 138, PR

C. Strict HSPU’s, 50 reps for time:
- 5:43, thats 5:33 off my original time

D. CTB Pull-Ups, 1-2-3-4-5-6-7-8-10 Unbroken ladder for time: **must break at each set and each must be unbroken
- 1:57, very little rest between sets. felt really good here

+

Rest 10 min+

For time: 3:27, felt good, was able to go from one bar to the next with little transition time

10 Thrusters, 135#

10 Bar-Facing Burpees

10 Thrusters, 115#

10 Lateral Burpees over Bar

10 Thrusters, 95#

10 Burpees

**3 separate bars, don’t hold back, go all in!

Rest 10 min

For time: 3:24

15-12-9

Power Clean, 115#

Burpees

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Back Squat @ 30X1, build to 1RM
- 425

B. Squat Clean, build to tough single (1RM for the day but don’t get caught up in #)
- 295, pull felt extremely slow. CNS felt a little sluggish. Must be from not going into max attempts in a while

D. CG Bench Press (16”), build to 1RM @ 30X1 tempo
- 265

E. CG Bench Press @ 30X1, 1 x max reps @ 85% of D
- 5 reps at 225

+

Row 1k warm up- every 250m increase pace **last 250 should be at goal 2k pace

Rest 3-4 min

2k Row TT

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

16.2 redo
- I got 6 Reps at 225 from 10 last time, I was really disappointed because I felt like I was doing really good. Then I remembered that you could have somebody load your bar for you. So i lost close to a minute there. So i would've been right there with a chance to get to the next round. Toes to bar were much better this time around though. My core just gets wrecked going into those 225 cleans. Makes it hard to stay up in the catch

Beginning on a 4-minute clock, complete as many reps as possible of:

 25 toes-to-bars

 50 double-unders

 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 25 toes-to-bars

 50 double-unders

 9 squat cleans, 275 / 175 lb.

W11 (3)

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

10 Supinated Grip Deadlifts, 135#

+

A. Power Snatch + Squat Snatch, build to tough complex

- 195

B. Back Squat w/ Bands @ 60% + Bands & light chains, 3/min for 7 minutes

-255 + green + 20# of chain

C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6 **add to last week

- sled + 110#

D1. Front Rack Walking Lunge, 4 x 12 steps, rest 60 sec

- 185

D2. Reverse Hyper, 4 x 15 reps, rest as needed

- 4 reds + 2 15's

Friday

A. Bar Dips @ 20X2, build to 3RM

- 92#

B. DB Arnold Press, 4 x 10 reps, rest 60 sec **
- 40's

+

5 sets

50’ Seated Hand over Hand Sled Pull (moderate/heavy but unbroken)

12 CTB Pull-Ups

8 Bar-Facing Burpees

8 Thrusters, 115#

150m Ski Erg (or 10 Cal Bike)

Rest 3 min b/w sets

**each round should be faster than the previous

2:27, 2:35, 2:26, 2:18, 2:08

Saturday

A1. Front Squat @ 13X1, 4 x 2 reps, rest 60 sec
- 275, 285, 295, 305

A2. Wtd vest Rope Climb, 4 x 1 reps, rest 90 sec

+

10 min @ 80% - 4 Rounds + 4 Cal

Row 30 Cals

25 Unbroken Wallball, 20#

Rest 5 min

10 min @ 80% - Had to sub the DU's having some foot issues but its getting better. 5 Rounds with 15 No Push Up Burpees

3 x 25 Unbroken Double Unders

15 Power Snatch, 75#

Rest 5 min

10 min @ 80% (goal is beat first round) - 3 + Bike

Bike 20 Cals

50’ Overhead Walking Lunges, 75#

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Power Clean + Front Squats + Power Jerk + Split Jerk, 1/75 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- 205 x 6, 225 x 6

B1. Tall Kneeling Banded Landmine Press, 3 x 6-8 reps, rest 60 sec **on both knees, hook light band under knees and over collar of the bar then add load as possible
- 35 on the bar + blue band

B2. Deadlift @ 20X1, 12-10-8, rest 90 sec **increase 2-5% from last week
- 315, 345, 365

+

2 sets

Bike 50 Cals @ same pace as last week

15 Overhead Squats, 95#

Rest 2 min b/w sets
- kept the bike over 300 watts

+

2 sets

50’ HS Walk

Row 1000m @ 2 sec faster pace than last week, 1:58, 1:59

10 Power Clean to OH, 95#

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets - 8 for 8. Very very difficult

Row 500m @ 1:44/500m

Rest 2 min

+

2 sets

AMRAP Kipping HSPU’s 10” - 7, 5

rest 5 sec

AMRAP Kipping HSPU’s 5” - 3,3

rest 5 sec

AMRAP Kipping HSPU’s on floor, 5,3

Rest 2 min

+

3 sets For individual times **practice different techniques to learn fastest pacing

18 CTB Pull-Ups

7 Double Kb Front Squats, 70#

10 Cal Bike

17 Wallball, 30#

Rest 4-5 min b/w sets
2:34, 2:22, 2:21
a narrower than normal stance on the squats seem to be the way to go

W10 (2)

Baby girl was in the hospital Wednesday afternoon through Thursday afternoon so i wasn't able to train thursday

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

10 Supinated Grip Deadlifts, 135#

+

A. Snatch Pull + Squat Snatch, build to tough complex

B. Back Squat w/ Bands @ 55% + Bands & light chains, 3/min for 7 minutes

C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6 **add to last week

D1. Front Rack Walking Lunge, 4 x 16 steps, rest 60 sec

D2. Reverse Hyper, 4 x 20 reps, rest as needed

Friday

A. Floor Press @ 20X2, build to 3RM

- 265

B. DB Press, 4 x 10 reps, rest 60 sec **start conservative, low rest will fatigue quick

40's

+

5 sets

50’ Seated Hand over Hand Sled Pull (moderate/heavy but unbroken) 2:40, 2:38, 2:32, 2:24, 2:20

4 Muscle Ups

12 GH Sit Ups

6 Bar-Facing Burpees

150m Ski Erg (or 10 Cal Bike)

Rest 3 min b/w sets

**each round should be faster than the previous

Saturday

A1. Front Squat @ 13X1, 4 x 3 reps, rest 60 sec

- 245, 265, 275, 275

A2. Wtd vest Rope Climb, 4 x 1 reps, rest 90 sec

- complete

+

10 min @ 80% - 4 Rounds + 120m

Row 250m

15 Wallball, 20#

15 Pull-Ups

Rest 5 min

10 min @ 80% - 3 Rounds + Run

Run 200m

9 Burpee Box Jumps, 24”

15 KB Swings, 70#

Rest 5 min

10 min @ 80% (goal is beat first round) - 4 Rounds + 160

Row 250m

15 Wallball, 20#

15 Pull-Ups

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Power Clean + Front Squats + 2 Jerks, 1/75 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch

- 205 x 2, 215 x 225 x 4, 205 x 2

B1. Tall Kneeling Banded Landmine Press, 3 x 6-8 reps, rest 60 sec **on both knees, hook light band under knees and over collar of the bar then add load as possible

- 25#

B2. Deadlift @ 20X1, 12-10-8, rest 90 sec **increase load with decreasing reps

365, 365, 385 x 4

Fell of the map here

+

2 sets

Bike 50 Cals @ 25-50W higher than last week

15 Thrusters, 115#

Rest 2 min b/w sets

+

2 sets

50’ HS Walk

Row 1000m @ 2 sec faster pace than last week

10 Hang Power Snatch, 115#

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets, got 5 out of 8 at pace

Row 500m @ 1:45/500m

Rest 2 min

+

3 rounds for time: 17:22

7 HSPU’s 10” deficit

30 Double Unders Heavy Rope

8 Single Arm Push Press/arm, 75#

30 Double Unders Heavy Rope

9 Banded Push Ups (green rogue band)

+

3 sets For individual times **practice different techniques to learn fastest pacing

15 CTB Pull-Ups

5 Hang Squat Cleans 185#

10 Cal Bike

15 Wallball, 30#

Rest 4-5 min b/w sets
2:20, 2:08, 2:05
one thing I really saw here was holding the hook grip the whole time felt better than trying to regrip on the way down.

W9

Thursday- Snatch Int + Squat Speed/GHR + Sled Sprint + RH

3 rounds not for time:

3 CAR’s each arm w/ 5# plate

3 Wall Walks

10 Supinated Grip Deadlifts, 135#

+

A. Snatch Pull + No Hook Grip Squat Snatch, build to tough complex

- 225, had 230 over head twice

B. Back Squat w/ Bands @ 50% + Bands & light chains, 3/min for 7 minutes

- 205 + green bands + 20# Chains

C. Sled Sprint Heavy, 12 sec MAX EFFORT, rest 1:48 x 6 **add to last week

- 90# on sled

D1. Front Rack Walking Lunge, 3 x 20 steps, rest 60 sec

- 155

D2. Reverse Hyper, 3 x 25 reps, rest as needed

- 4 Reds

Friday

A. DB Incline Bench Press @ 20X2, build to 4RM

- 195

B. DB Press, 4 x 10 reps, rest 60 sec **start conservative, low rest will fatigue quick

- 35's

+

5 sets - 1:43, 1:47, 1:47, 1:47, 1:40

5 Muscle Ups

5 Toes to Rings

5 HSPU’s 3” deficit kipping

10 Toes to Bar

150m Row Sprint

Rest 3 min b/w sets

**each round should be faster than the previous

Saturday

A1. Front Squat @ 40X1, 4 x 2 reps, rest 60 sec

A2. Wtd Strict Pull-Up @ 20X2, 4 x 2 reps, rest 90 sec

+

1 set Max Power Snatch, 75# in 25 sec, 12

1 set Max Bar-Facing Burpees in 30 sec, 12

1 set Max Cals Row 20 sec, 10

1 set Max Double Unders in 20 sec, 34

+

10 min EMOM

50% of your Power Snatch # + 50% of your ROW #

+

Rest 2-3 min

10 min EMOM

50% of your B-F Burpees # + 50% of your DU’s #

+

Run 1 mile @ moderate effort

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

30’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

4 Med Ball Granny Toss- 20-30#

+

A. Power Clean + Front Squats + Jerk, 1/60 sec for 12 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- started at 205 worked up to 245

B1. Legless Rope Climb, 3 x 3 reps, rest 60 sec **legless up and down
- Class was going on, sub out 10 strict Chest to bar chin ups

B2. Deadlift @ 30X1, 3 x 5 reps, rest 90 sec
- 345

+

2 sets

Bike 50 Cals @ 25-50W higher than last week, stayed above 300 the whole way, 3:41 and 3:37 were the times

10 Front Squats, 115# @ 2020 tempo

Rest 2 min b/w sets

+

2 sets

50’ HS Walk - unbroken both times

Row 1000m @ 2 sec faster pace than last week, 1:58, 1:57

20 steps Double KB Front Walking Lunges, 53#/H

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets

Row 500m @ 1:47/500m

Rest 2 min

+

3 rounds for time: 10:02

5 HSPU’s 10” deficit

30 Double Unders Heavy Rope

8 Single Arm Push Press/arm, 75#

5 Burpees

+

3 sets For individual times **practice different techniques to learn fastest pacing (hint: sometimes trying to move as fast is possible is slower than focusing on efficiency

5 Muscle Ups

5 Thrusters, 165#

10 Cal Bike

15 Overhead Squats, 95#

Rest 4-5 min b/w sets
2:20, 2:14, 2:18, only thing i really changed was on thrusters and OHS, i liked a more narrow stance on both of those. I was in flats so my grip was a little wider on OHS than i normally like