W4
Monday - June 30, 2014

AM
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 build to a tough set
C. Hang Power Clean from Blocks (bar just above knees)- 1.1, build to heavy set
D. Air Dyne Sprint- 15 sec max effort x 6; every 2 min

P.M.
A. Behind the Neck Press @ 30X2- 2-3 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 Kipping pHSPU’s @ 10” deficit for time:
+
15 min AMRAP
2 Rope Climbs, 15’
5 Unbroken Muscle Ups

RESULTS:
Got busy this morning so I had to jam this into one session today

AM:
A) Squat Jumps - 45# bar
B) 135, 155, 185, 195, 200!!!!!!
Was really pumped about this. First time I've power snatched 200 and did it for a double.
C) 185, 205, 225, 245, 255. This felt great too, much better than last week. The blocks are helping me be more explosive with my hips and they're also helping the recovering position. They keep me from catching too wide and force me to squat lower to receive the bar.
D) this was the only thing I didn't have time to get to.
PM
A) 95x3, 115x3, 125x3, 135x2
B) 5:15
+
6 full rounds. Kept the muscle ups unbroken. Rested a little longer between movements than I wanted to but I shoulders were smoked.

WEEK 3
Saturday - June 28, 2014

UB CP + MAP Low Int 10/5's
A1. Push Press @ 30X3- 5 x 3-5; rest 20 sec
A2. Wtd CTB Pull Ups @ 30X0- 5 x 3-5; rest 2 min
+
Crossfit for Carter
5 Rounds
11 Squat Cleans (135)
26 Wall Ball
12 Pull Ups
Then
Run 400 wt 72# KB

REDULTS:

A1: 155x5, 185x5, 195x5, 205x2, 205x3
A2: 20x5, 20x5, 20x5, 20x5, 20x5
+
25:14
Legs feel fine. It was my core that hurt more than anything. It was just hot and hard to breath

WEEK 3
Friday - June 27, 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 25 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. Max Distance Broad Jump, 1 every 30 sec for 5 min
B. Power Snatch, 3 TnG/min x 10 min, @ 155#
C. Hang Power Clean- 5RM TnG
D. GH Sit Up Bench Press @ 2020, 12 reps x 5; rest 60 sec, 45# bar

RESUTS:
A.M.
Felt pretty good on the AD kept it around 330 watts for the first 20 minutes

P.M.
A. All Jumps Between 8' and 8'4"
B. These got tough. No failed reps or anything. Didn't think that one more rep a minute would make that huge of a difference but it really did. No failed reps or anything. I completed it but it was tough.
C. 220. The snatch EMOM wore me out. I was kinda disappointed with this.
D. Completed...they still suck. 

WEEK 3

Wednesday- June 25, 2014

Power Intense + Squat + SL work + UB Tester
A. Snatch Pull.Power Snatch- 1.1, build to a tough set
B. Hang Power Clean.Power Clean.Push Jerk- 1.1.1, build to a heavy set
C. Front Squat @ 13X1- build to a heavy set of 4 (1 sec down, 3 sec pause, X up, 1 sec at top)
D. Front Rack Walking Lunges- 12 steps x 3; rest 2 min, start @ 175# and build
+
For time:
30 Strict CTB Pull Ups
50 Strict Ring Dips

RESULTS:
A. 195 didn't feel as good as Monday, missed it once.
B. 240 these felt pretty good. I was getting better pull and catching in a good stance. Not catching wide like I usually do when it gets that heavy
C. 205, 225, 245, 265, 275. Decided to go for broke on the last set. The 265 felt HEAVY, but I figured what the hey. 275 looks a lot better than 265.
D. 175, 195, 215 = ouch
+
Got through the pull ups in 2:33
Finished the dips at 5:10
Felt good. Kept every thing in sets. Stated of in sets of 10. Then 5's and 3's.

WEEK 3

Tuesday - June 24, 2014

MAP Low Int 40---->60 min
50 min @ 70%
Run 1.5 mile buy-in
+
Air Dyne 30 Cal
100m Farmer's Carry, 53#
100ft Walking Lunges
50ft HS Walk

RESULTS
1.5 Mile Run - 11:05
+
5 Rounds + 20 Cal

Felt good again on the run. I finished a couple seconds faster than last week. Kept it right at 1:50/quarter up until the second to last one. I feel off there a little bit but was able to make up some ground at the end.
Air Dyne - gross.
Farmers Carry - no big deal.
Walking Lunge - hurt a little.
Handstand walk - Felt surprising good. Its not usually my best movement. I did 25 feet at a time and was able to make it down every time with no problem. on the way back I would fall at around 20 feet every time. Much better than usual though.

WEEK 3

Monday - June 23, 2014

A.M.  Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina

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 a tough set
C. Hang Power Clean from Blocks (bar just above knees)- 1.1.1, build to heavy set
D. Sled Push heavy- 10 sec max effort x 8; every 75 sec *AD if you don't get sled.

P.M.
A. Behind the Neck Press @ 30X2- 3-5 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. strict HSPU's- 5 reps x 3; rest 2 min, add depth if possible
+
15 min AMRAP
1 Legless Rope Climb, 15'
3 Muscle Ups
5 HR Push Ups on Boxes

RESULTS
AM.
A. Barbell Jump Squats
B. 195
C. 235
D. AD Sprints

PM.
A. 95x5, 110x5, 115x5, 120x5
B. AB Mat and 45lb high temp plates
+
7 Rounds + Rope + Muscle Ups

WEEK 2

Saturday - June 21, 2014

UB CP + MAP Low Int10/5's
A1. Push Press @ 30X3- 5 x 4-6; rest 20 sec
A2. Wtd CTB Pull Ups @ 30X0- 5 x 4-6; rest 2 min
+
10 min @ 80% effort
20 Double Unders
5 Squat Cleans, 95#
10 Kipping HSPU's
15 Box Jumps, 24" step down
rest 5 min
10 min @ 80% effort
5 Squat Snatch, 75#
10 Bar-Facing Burpees
10 Toes to Bar
Row 200m
rest 5 min
10 min @ 80% effort
1 Rope Climb, 15' (assume you can use legs unless noted otherwise)
5 Ring Dips
12 Wall Ball 20#
50ft Bear Crawl

RESULTS:
A1: 155x6, 165x6, 175x6, 185x6, 185x3
A2: 18x6, 18x6, 18x5, 18x5, 18x4
+
4 + double Unders + 1 squat clean
3 + 5 Squat snatches
5 + 1 rope climb