140730

Wednesday- Throws/Jumps + Oly Power/Speed + LE x 5-2 sets
A. Granny Toss OH- 1/30 sec for 5 min w/ 20-30# ball (focus on hip extension not arm throw)

Done
B. Power Snatch.Hang Power Snatch, 1.1/min for 10 min @ 65-75%

175
C. Power Clean & Push Jerk Cluster- 1.1.1, build to a tough set quickly

245x3. 10-15 sec in between. Last rep I missed, went immediately back to bar and got it. 
+
5 sets ALL OUT
5 Burpees
25 sec Air Dyne Sprint
rest 5 min b/w sets 

Done. 

140729

Tuesday- A.M. Swim MAP P.M. MAP High Effort Varied
A.M.
Swim 50m @ high effort, rest as needed x 10
Splits were 60-68 seconds. Fastest was 60. Avg was 65. 90 seconds rest in between

P.M.
15 sets @ high effort
5 CTB Pull Ups
5 Burpee Box Jump Overs, 24”
5 Wall Ball, 20#-11ft target
15 Double Unders
rest 1 min b/w sets
*change order every time through it, try to keep consistent times

1. 0:51

2. 0:48

3. 0:56

4. 0:54

5. 0:44

6. 0:51

7. 0:43

8. 0:52

9. 0:47

10. 0:46

11. 0:49

12. 0:52

13. 1:06. Slipped on sweat puddle and fell over top of the box. Lol. Nothing hurt but time. 

14. 1:02. 

15. 0:49

140728

Monday- Gym WU + Oly 3rd Pull + EMOM WL/Gym
3 sets not for time:
1 Legless Rope Climb
20-30ft HS Walk
6-8 Strict Toes to Bar

Done
+
Tall Snatch- build to a heavy set of 3

165x3
+
Tall Clean- build to a heavy set of 3

195x3
+
30 min EMOM
1st- 5 Thrusters, 165#
2nd- 3 Burpee Muscle Ups
3rd- 8-10 Box Jumps, 24” rebounding

Done. 

140726

Saturday- A.M. MAP Run/Row P.M. MAP Varied
Row 500m
rest 2 min
Run 400m
rest 2 min
x 4
*goal is consistent times across the board
1:38.7, 1:23

1:40.9, 1:28

1:42.2, 1:35

1:43.3, 1:35

P.M.
5 sets @ high aerobic effort
Row 400m
15 Wall Ball, 20#
15 Box Jumps, 24”
10 Toes to Bar
5 Power Cleans, 155#
rest 4 min b/w sets
*change order every time through it, try to keep consistent times

3:05 rx

2:53 wb, bj, row, t2b, cleans

3:05 bj, wb, t2b, cleans, row

3:17 cleans, t2b, row, wb, bj

3:10 t2b, bj, cleans, row, wb

140725

Thursday. 

Did 6x300m repeats, 1:00 rest

Max effort globe grip hang. 3x

GHD sit-ups with 20#medball. 20x3

Friday-  Gym Warm Up + Oly Intense Full/Sn/Cl&J + FSQ + UB Tester
3 sets not for time:
8-10 CTB Butterfly Pull Ups
4-5 Pistols/leg
30-40 Unbroken Double Unders

Done. C2B felt amazing. 
+
A. Snatch Cluster- 1.1.1.1.1 x 3 sets, rest 10-15 sec b/w reps, 2 min b/w sets, all tough sets

185, 195, 195. Started out with 205. Grip was shot. 
B. Clean & Jerk - build to a tough TnG Triple (can be ground to shoulder to OH anyway) 

245
C. Front Squat @ 23X1- build to a tough triple, follow tempo

335
+
4 rounds for time:
5 Shoulder to OH, 185#
5 Muscle Ups

4:52

140723

Wednesday- Jerk + BSQ Speed + GH Raises + UB Density Tester
A. Split Jerk from Blocks- work to a tough single

295
B. Hang Clean- tough single, 1RM if feeling it

265. Shoulders feeling wrecked.
C. Back Squat @ 92-95%- 1 rep on the min x 5 min

440
D. GH Raises @ 40X0- 10 x 4-6 reps; rest 90 sec *video 1 set of these

5-6 each set. 

+
For time:
“JT" 

21-15-9

Hspu

Ring dips 

Push ups

7:28

140722

Tuesday- A.M. Swim P.M. MAP High % effort
A.M.
Swim 500m for time:

16:07
rest 5-10 min
Swim 500m for time:
15:54

P.M.
5 min @ high effort
1 Rope Climb, 15’ use legs
15 Thrusters, 65#

1: 6+0 2: 3+9
3 min rest
5 min @ high effort
7 Wall Ball, 20#
7 Toes to Bar
7 Burpees

1: 4+4 2: 3+14
3 min rest
5 min @ high effort
5 CTB Pull Ups
10 Russian KB Swings, 70#
15 Double Unders

1: 4+9 2: 3+19
rest 10 min
Repeat ALL

140720

Mobility

140721

Monday- Oly Intense Positional + Front Squat Int + Push/Pull CP + Core
A. 3-position Snatch- (High Hang, Knee Cap, 1” off Floor) build to a tough set without letting go of bar, no straps.   *Always assume full squat unless noted Power.

205. Made hip contact consistently, bar felt fast. Felt better with my speed under bar. Feel like the increase in weight will come soon. 

B. Front Squat @ 10X1 tempo- 5 x 1 rep; rest 2-3 min

315, 330, 340, 340, 340

C1. Front Lever Tuck Pull Ups, 3 x 4-5 reps, rest 30 sec

5, 5, 5
C2. pHSPU, 3 x 4-5 strict tough reps, rest 2 min

5, 4, 4

D. GH Bench Press @ 2020, 5 x 8-10 reps, rest 90 sec

5x10

Loved these. Total body control. Really challenging and fun. 

140719

Comp

140718

rest/recover

Did some more mobility. Rowed a few 30cal sets. Shot some basketball. 

140717

Thursday-
Gymnastics Practice
**Strict Muscle Ups

Did 5. Amazing how much easier they are when you're not as tired. Haha

**Strict TTB

Did sets of 5

**HS Walks
**Triple Unders

Managed to get 2 UB 

**Pistols

Practiced weighted pistols with 53# kb

Worked on butterfly pull-ups. 

Etc. pick and choose, no fatigued reps
+
Row 30 sec @ 85%, 30 sec @ 50% x 20 

Done. Averaged together was 2:00 500m split. 
+
Mobility

Done. 

140716

Wednesday- Jerk + BSQ Speed + GH Raises + UB Density Tester
A. Split Jerk from Blocks- work to a tough 3, drop from top each rep

265x3

B. Power Clean- tough single, 1RM if feeling it

265. Wasn't feeling a PR day. Pretty fatigued. Ready to rest up for Saturday. 

C. Back Squat @ 90%- 1 rep on the min x 6 min

425

D. GH Raises @ 40X0- 8 x 4-6 reps; rest 90 sec *video 1 set of these

8x5

+
For time:
Bench Press @ 225- max reps unbroken @ 10X1 tempo, rest 90 sec x 5 

15, 8, 8, 7, 5

140715

Tuesday- A.M. Swim P.M. MAP High % effort
A.M.
Swim 25m on the min for 35 min
All splits less than 30 seconds. Avg 25-27

P.M.
5 min @ high effort
1 Rope Climb, 15’
10 Box Jumps, 24"

1: 8+0 2: 5+0

3 min rest
5 min @ high effort
10 Ring Push Ups
10 steps Snatch Grip OH Lunges, 45#

1: 6+6, 2: 6+6

3 min rest
5 min @ high effort
1 Strict Muscle Up
5 Toes to Bar
10 Thrusters, 65#

2+0, 1+0

rest 10 min
Repeat ALL

Gotta get better on strict MU. Josh taught me two weeks ago, so this is still an accomplishment for me; most I've done in one session. I will get better. 

140714

Monday- Oly Intense Positional + Front Squat Int + Push/Pull CP + Core
A. High Hang Snatch (torso vertical)- build to a tough single without letting go of bar, no straps.   *Always assume full squat unless noted Power.

205.  

B. Front Squat @ 13X1 tempo- 5 x 1 rep; rest 2-3 min

315, 335, 355, 370, 385

C1. Front Lever Practice (video) 

C2.Free Standing HS Push Up practice

D. Hollow Hold- 2 min accumulated

:40, :35, 33, :25

140712

Saturday- A.M. Aerobic Recovery P.M. MAP Low Int 15/5's
A.M. 
30 min Run @ Z1

5.9K

P.M.
15 min @ 75% aerobic effort
15 Double Unders Unbroken x 4
3 Wall Walks
20 steps walking Lunges
5 HR Push Ups

6+58

rest 5 min
15 min @ 75% aerobic effort
Row 250m
3 Man Makers, 35# DB’s 
10 Toes to Bar
5 Burpees, touch 6” above reach

4+68
rest 5 min
15 min @ 75% aerobic effort
120 sec Bike
20 Alternating DB Snatch, 35#
10 Thrusters, 75#
20’ HS Walk

3+0

140711

Friday- Snatch Balance + Snatch Int + Cl&J Int + UB Density Training + LE Intervals
A. Snatch Balance- build to 1RM.   

275
B. Power Snatch Cluster- 5 x 1.1, 10 sec rest b/w reps, 2 min b/w sets, all heavy, no failed reps

205 across

C. Hang Clean.Push Jerk- 2.1 build to a heavy set (don’t let go of the bar)

265
+
10 rounds for time:
3 Muscle Ups
3 Strict HSPU’s, 4” deficit

9:54
+
20 sec Air Dyne Sprint ALL OUT, rest 3:30 x 4

Done

140710

Active Recovery

Mobility and rowing. 

140709

Wednesday- Jerk + BSQ Speed + GH Raises + UB Density Tester
A. Split Jerk from Blocks- work to a tough 5, drop from top each rep

Didn't have any blocks today. Caught in front rack

245x5. 

B. Hang Power Clean Cluster- 1.1.1 build to a tough set, drop from the top rest 10 sec b/w reps

265. Didn't video. First 2 were for sure power. Last one was questionable. 

C. Back Squat @ 85%- 2 reps on the min x 6 min

405

D. GH Raises @ 40X0- 6 x 4-6 reps; rest 90 sec *video 1 set of these

did what I could. No GHD. Did 4 count (with 35#) on back extensor machine at gym. 

+
For time:
8 min AMRAP
3 Unbroken Muscle Ups
5 Strict HSPU's 

-- 

7+4

140708

Tuesday- A.M. Swim P.M. MAP High % effort
A.M.
Swim 25m on the min for 30 min

All splits were under 30 secs. 

24-27 seconds

P.M.
5 min @ high effort
2 Muscle Ups
15 Box Jumps, 24” step down

6+0, 5+4
3 min rest
5 min @ high effort
7 Ring Dips
7 Box Jumps, 40"

6+0, 5+10
3 min rest
5 min @ high effort
3 Strict CTB Pull Ups
5 Strict HSPU’s
16 Steps OH Barbell Walking Lunges, 45#

4+9, 4+6
rest 10 min
Repeat ALL

140707

Monday- Oly Intense Positional + Front Squat Int + Push/Pull CP + Core
A. 2-Position Snatch (Above Knee, Below Knee)- build to a tough set without letting go of bar, no straps.   *Always assume full squat unless noted Power.

215

B. Front Squat @ 13X1 tempo- 5 x 3 reps; rest 2-3 min

275, 315, 330, 340, 350

C1. Pendlay Row @ 30X1 tempo- 5 x 4-5 reps; rest 20 sec

185, 195, 195, 205, 205

C2. Push Press @ 20X3 tempo- 5 x 3 reps; rest 2 min

190, 205, 215, 225, 225

D. Hollow Hold- 2 min accumulated

:48, :33, :40

140705

Saturday- A.M. Aerobic Recovery P.M. MAP Low Int 15/5's
A.M. 
30 min Run @ Z1

~6k

P.M.
15 min @ 75% aerobic effort
25 Double Unders Unbroken x 2
20 Alternating Step Ups, 24”
15 HR Push Ups
10 Toes to Bar

4+25

rest 5 min

15 min @ 75% aerobic effort
Row 350m
10 Burpees Over Rower
15 Wall Ball, 20#
10 Power Snatch, 65#

4+356

rest 5 min

15 min @ 75% aerobic effort
120 sec Bike
15 KB Swings, 53#
15 Air Squats

5 rds

140704

Friday- Snatch Balance + Snatch Int + Cl&J Int + UB Density Training + LE Intervals
A. Drop Snatch- build to 1RM, same as snatch balance but no drive up, still move feet from pulling stance to catching stance

185
B. Power Snatch Cluster- 5 x 1.1.1, 10 sec rest b/w reps, 2 min b/w sets, all heavy, no failed reps

1st 3 sets. 205x3, next 215x3. Last 225x3 (2 misses and 1 squat snatch)

C. Power Clean.Hang Clean.Push Jerk- 2.1.1 build to a heavy set (don’t let go of the bar)

245
+
King Kong

5:17
+
For time:
15 Muscle Ups
20 Strict HSPU's

4:54
+
15 sec Air Dyne Sprint ALL OUT, rest 2 min x 6

~12-13 calories each. 

140702

Wednesday- Jerk + BSQ Speed + GH Raises + UB Density Tester
A. Push Jerk- work to a tough 3 TnG at shoulder

265

B. Hang Power Clean.Split Jerk.Behind the Neck Split Jerk- 1.1.1 build to a tough set

265

C. Back Squat @ 80%- 2 reps on the min x 6 min

375

D. GH Raises @ 40X0- 5 x 4-6 reps; rest 90 sec *video 1 set of these

Will post vid tomorrow. No extra weight. Did all quality reps. 

+
For time:
10 rounds:
Run 200ft
1 Legless Rope Climb, 14’
rest as needed

6:02
+
50 Ring Dips for time: 

1:55

140701

Tuesday- A.M. Swim P.M. MAP High % effort
A.M.
Swim 25m on the min for 25 min
Fastest split was :22, slowest was :33

P.M.
5 min @ high effort
1 Muscle Up
25 Double Unders

1: 8+0

2: 8+0

3 min rest

5 min @ high effort
5 CTB Pull Ups
10 Wall Ball, 20#

1: 6+3

2: 5+10

3 min rest

5 min @ high effort
5 Strict HSPU’s
10 Dead Lifts, 185#
15 Box Jumps, 20"

1: 3+20

2: 3+15

rest 10 min
Repeat ALL

Realized later it was 24" box.