160601

Wednesday- Snatch Position + FSQ/RC + Cyclical Testing

A. 3-Position Snatch (high hang, mid thigh, below knee)- 1 set/90 sec for 7 sets building

Worked up to 205 for 3 sets. Positions weren't solid today. Tried to focus more on this instead of top end weight today.

B1. Front Squat w/ chains @ 13X1, 5 x 3, rest 30 sec

275+40 plus in chains. 3.3.3.3.2. Last one slipped out of front rack, halfway up. 😡

B2. L-Sit Rope Climb up and down, 5 x 1 rep, 3 min

Complete

These have come a long way. Lot faster turnover.

+

For time:

2 rounds

Row 500m (1:45.2, 1:47.0)

75 Double Unders

400m Run

300m Ski Erg (1:52.6, 1:47.8)

12:24

160531

Tuesday- A.M. Run P.M. SA Press/Horiz Pull + MU endurance + Metcon

A.M.

Run 20 min easy-4.05km

+

6 x 60m build up sprints, rest 1 min **take 10-20m to build up to full speed

Complete 

P.M.

A1. Single Arm DB Press @ 30X3, 4 x 6-8, rest 30 sec b/w arms

55x8.8; 60x7,6

A2. Supinated Grip Pendlay Row, 4 x 8-10, rest 90 sec

155 across. 

B. 5 Muscle Ups/min for 10 min **feet together hollow body

Complete 

+

For time:

104 Wallball, 20#-10’

52 Pull Ups

5:56. Too many breaks!

160530

Monday- A.M. ATW P.M. Snatch Position + Oly EMOM’s + SL/Core

A.M.

8 sets @ easy pace

60 sec Row

60 sec Bike

60 sec Bear Crawl

60 sec Skip Rope

60 sec FLR on Rings

Complete 

P.M.

A. Snatch High Pull @ 80%, 4 x 3 reps, rest 90 sec **reset at bottom each time

210

B. Squat Snatch, 1/min @ 85% for 9 min

225

Had misses within first 3 minutes. So I extended it out to 12 (9 straight min, without miss, 12 min with 1 make)

C. Squat Clean & Jerk, 1/min @ 80% for 9 min

260. No misses. No pause jerk on all but one. 

D1. Front Rack RFE Deficit Split Squat @ 21X1, 4 x 6/leg, rest 30-60 sec b/w legs **front food on 45# plate, back knee still touches ground

160 across 

D2. Strict Toes to Bar x 6 + 5 sec L-sit Hang, 5 sets, rest 90 sec

Complete 

160528

Saturday A.M. Track Session P.M. UB Press/Pull Gymnastics + IWT

A.M.

6 x 3 min Run @ 6:45/mile, rest 45 sec b/w

.44 miles (708 meters), 6:46 pace 

.44 miles, 6:46 pace

.45 miles (722 meters), 6:39 pace

.44 miles, 6:47 pace

.44 miles, 6:41 pace

.44 miles, 6:43 pace

P.M.

A1. Half Kneeling Landmine Press @ 21X1, 4 x 8/arm, rest 30 sec b/w arms

A2. Supinated Grip L-Sit Pull Up @ 20X2, 4 x 6-8, rest 90 sec **add weight if possible

57.5 across; 20# vest: 8.7.7.7

+

4 sets

Row 1000m @ 2k pace + 15-20 sec

6 Muscle Ups

Rest 60 sec

4:06 (3:31.7, 1:45.8 avg)

4:15 (3:40.0, 1:50.0 avg)

4:22 (3:42.9, 1:51.4 avg)

4:25 (3:45.0, 1:52.5 avg)

160527

W3

Friday- Snatch Position + Snatch Capacity + LB Endurance

A. Pause Snatch- build to 2RM **drop from top (Pause 3 sec at knee cap on way up and 3 sec in catch position each rep)

205x2, 210x1. Positioning is better, as well as speed under bar. 👍

B. Snatch @ 75%, 2/min for 8 min

195 across

C. Front Rack Step Ups, 4 x 8/leg, rest 60 sec b/w legs

150 across

+

For time:

30 Squat Cleans, 185#

30 Front Squats, 185#

60 Wallball, 30#

13:54

160526

Thursday. 

Did a StrongFit workout for obliques 

8min Amrap 

5 single arm deadlifts, 50' suitcase carry, alternate arms each time. 

7 full rounds (each arm)+ 1 deadlift

Then I did 5 rds at grinding pace (just to get blood moving): 

20 cal row

50 foot sled push (3 plates on top)

50 foot sled pull

Mobility, Normatec, etc 

160525

Wednesday- Snatch Position + FSQ/RC + Cyclical Testing

A. 3-Position Snatch (high hang, mid thigh, below knee)- build to tough single in 12 min

220. 

B1. Front Squat w/ chains @ 13X1, 5 x 4, rest 30 sec

B2. L-Sit Rope Climb up and down, 5 x 1 rep, 3 min

265+40 plus in chains, complete 

+

For time:

2 rounds

Row 500m

100 Double Unders

400m Run

11:01

Macros are as follows:

Protein 210g

Carbs 290g

Fat 90g

Gonna start on low end and build up. 

160524

Tuesday- A.M. Run P.M. SA Press/Horiz Pull + MU endurance + Metcon

A.M.

Run 30 min easy- mix in 10 x 20 sec hard intervals as desired

3.75 miles, 8:00/mile avg pace

80-100m each interval 

P.M.

A1. Single Arm DB Press @ 30X3, 4 x 8-10, rest 30 sec b/w arms

45 across. 10.10.9.9

A2. Supinated Grip Pendlay Row, 4 x 8-10, rest 90 sec

145 across

B. 4 Muscle Ups/min for 10 min **feet together hollow body

Complete. 

+

For time:

5 rounds

15 Wallball

12 Power Cleans 95#

9 Lateral Burpees over Bar

8:49

160523

Monday- A.M. ATW P.M. Snatch Position + Oly EMOM’s + SL/Core

A.M.

7 sets @ easy pace

60 sec Row

60 sec Bike

60 sec Bear Crawl

60 sec Skip Rope

60 sec FLR on Rings

Complete 

P.M.

A. Snatch High Pull @ 77%, 4 x 4 reps, rest 90 sec **reset at bottom each time

200 across 

B. Squat Snatch, 1/min @ 85% for 8 min

225, no misses 

C. Squat Clean & Jerk, 1/min @ 80% for 8 min

260, did no pause jerks. 

D1. Front Rack RFE Deficit Split Squat @ 21X1, 4 x 7/leg, rest 30-60 sec b/w legs **front food on 45# plate, back knee still touches ground

145 across 

D2. Strict Toes to Bar x 5 + 5 sec L-sit Hang, 5 sets, rest 90 sec

Complete 

160521

Saturday A.M. Track Session P.M. UB Press/Pull Gymnastics + IWT

A.M.

3 sets

Run 800m @ 7:00/mile

Rest 30 sec

Run 200m @ 6:00/mile

Rest 3 min

3:27.7, 39.3**didnt count this set. Didn't make time. 

3:26.5, 36.7

3:30.3, 38.0

3:28.1, 37.6

P.M. (Did Sunday. Got back 1:30)

A1. Half Kneeling Landmine Press @ 21X1, 4 x 8/arm, rest 30 sec b/w arms

A2. Supinated Grip L-Sit Pull Up @ 20X2, 4 x 6-8, rest 90 sec

52.5 across. 8. 

+

4 sets

Row 1000m @ 2k pace + 15-20 sec

5 Muscle Ups

Rest 60 sec

4:05 (3:32.6, 1:46.3 avg)

4:21 (3:42.6, 1:51.3 avg)

4:22 (3:44.8, 1:52.4 avg)

4:22 (3:47.0, 1:53.5 avg)

160520

W2

Friday- Snatch Position + Snatch Capacity + LB Endurance

A. Pause Snatch- build to 3RM **drop from top (Pause 3 sec at knee cap on way up and 3 sec in catch position each rep)

205 x2

B. Snatch @ 72.5%, 2/min for 8 min

190, no misses 

C. Front Rack Step Ups, 4 x 10/leg, rest 60 sec b/w legs

140 across. 

+

For time:

5-10-15-20-25 Front Squats for time- start @ 225 and decrease 30# each set (5 @ 225, 10 @ 195… change your own weights)

5:42 

160519

Played some pickup basketball. 

160518

Wednesday- Snatch Position + FSQ/RC + Cyclical Testing

A. 3-Position Snatch (high hang, mid thigh, below knee)- build to tough single in 12 min

190x3, 205x2

B1. Front Squat w/ chains @ 13X1, 4 x 5, rest 30 sec

B2. L-Sit Rope Climb up and down, 4 x 1 rep, 3 min

260x5.5.5.4, +40 in chains 

This was tough! 

Think I needed to eat more today. I'll know this weekend. 👍👍

+

For time:

Row 1000m

200 Double Unders

800m Run

11:53. 

160517

Tuesday- A.M. Run P.M. SA Press/Horiz Pull + MU endurance + Metcon

A.M.

Run 30 min easy- mix in 6 x 40 sec hard intervals as desired

Complete 

4:54 min/km (7:53 min/mile) avg pace, 6.1 km (3.79 miles)

Intervals were ~170-180 m for 40-43 secs 

P.M.

A1. Single Arm DB Press @ 30X3, 4 x 8-10, rest 30 sec b/w arms

A2. Supinated Grip Pendlay Row, 4 x 8-10, rest 90 sec

Realized today I did this wrong in testing. 😁 I literally did standing DB press last time. Was like, this seems odd. Ha

Today I actually did it on a bench. 

A1:

60x10, 70x10, 70x10, 70x10 (tough)

A2:135 across. Worked on quality reps and focused on back pistol and not heaving 👍

B. 3 Muscle Ups/min for 10 min **feet together hollow body

Complete 

+

For time:

21-18-15-12-9-6-3

Cal Assault Bike

Hang Power Snatch, 75#

8:17

160516

Monday- A.M. ATW P.M. Snatch Position + Oly EMOM’s + SL/Core

A.M.

7 sets @ easy pace

60 sec Row

60 sec Bike

60 sec Bear Crawl

60 sec Skip Rope

60 sec FLR on Rings

Complete 

P.M.

A. Snatch High Pull @ 75%, 4 x 5 reps, rest 90 sec **reset at bottom each time

195

B. Squat Snatch, 1/min @ 85% for 7 min

225

No misses. The pause snatches clicked with me. Haven't felt this powerful/quick all year. 

C. Squat Clean & Jerk, 1/min @ 80% for 7 min

260. 

No misses. 

D1. Front Rack RFE Deficit Split Squat @ 21X1, 4 x 8/leg, rest 30-60 sec b/w legs **front food on 45# plate, back knee still touches ground

D2. Strict Toes to Bar x 5 + 5 sec L-sit Hang, 4 sets, rest 90 sec

135 across. 

Best complete training day I've had in a year. Some good momentum  

160515

Did Saturday's PM today. 

Got back from Oxford for Sister's graduation at 10pm 😳

160514

Saturday A.M. Track Session P.M. UB Press/Pull Gymnastics + IWT

A.M.

2 x Run 200m @ goal mile time, rest 2 min

:39, :38

+

1 x Run 400m @ goal mile time, rest 5 min

1:19

+

1 Mile Run TT

6:12

Goal is sub 6

P.M.

A1. Half Kneeling Landmine Press @ 21X1, 4 x 10/arm, rest 30 sec b/w arms

A2. Supinated Grip L-Sit Pull Up @ 20X2, 4 x 6-8, rest 90 sec

Pump city. Felt great. 45 across for land mine. 8 for pull ups

+

4 sets

Row 1000m @ 2k pace + 15-20 sec

(Goal 1:45 pace)

4 Muscle Ups

Rest 60 sec

1) 3:56 (1:45.3 avg)

2) 4:06 (1:48.7 avg)

3) 4:10 (1:50.7 avg)

4) 4:18 (1:51.3 avg)

160513

Friday- Snatch Position + Snatch Capacity + LB Endurance

A. Pause Snatch- build to 3RM **drop from top (Pause 3 sec at knee cap on way up and 3 sec in catch position each rep)

Worked up to 200 x3, 205x2.

B. Snatch @ 70%, 2/min for 8 min

182. Felt awesome. Could tell how much better bar path was, and was actually finishing pulls. Felt great after the pause snatches. 

C. Front Rack Step Ups, 3 x 10/leg, rest 60 sec b/w legs

140 across. 

+

For time:

30 Squat Cleans, 95#

30 Thrusters, 95#

30 Wallball, 30#

6:25. Legs were smoked. Not a great effort. 

160512

Thursday 

10 rounds

50 ft sled drag (straps), 135 on top

50 ft sled pull (rope), 90 on top

While partner is working, 

3 D ball over shoulder, 150#

15 GH sit-ups 

160511

Wednesday- ME UB + Strict Gymnastics + Breathing/Core

A. Strict Press- build to 1RM

195

B. Single Arm DB Press w/ 40% of A/hand- 1 x max unbroken 

80

R: 8

L: 3

C. 100 HSPU’s for time **open standards

6:40

+

10 min AMRAP Double Unders

471

160510

Tuesday- Long Aerobic

Pyramid Helen

Run 1200m

63 KB Swings, 53#

36 Pull Ups

Run 800m

42 KB Swings, 53#

24 Pull Ups

Run 400m

21 KB Swings, 53#

12 Pull Ups

20:06

160509

Monday- DE LB + DE Oly + Static Core

A. Snatch, build to 1RM **video

225. Missed 235 at least 10 times. 

https://youtu.be/fCKvsDkiaGU

https://youtu.be/Y3XTERI6TlY

B. Regionals Snatch Event

10 squat snatches (185/135 lb.), by 2:00
8 squat snatches (205/145 lb.), by 4:00
6 squat snatches (225/155 lb.), by 6:00
4 squat snatches (245/165 lb.), by 8:00
2 squat snatches (265/175 lb.), by 11:00

Time cap: 11 minutes

Actually did it twice. First time, four reps at 205; second: two reps. Just have to spend more time with moderate to heavy weight. Know we haven't spent much time under dynamic loads. 👍

+

3 min AMRAP Toes to Bar

60 toes to bar 

+

“Karen”

150 Wallballs, for time:

6:11

Not a good day. No excuses. Better day tomorrow. 

160507

Saturday- DE UB + Skill UB P.M. Aerobic

A. Standing Press, build to 1RM

185#

B. Wtd Pull ups, build to 1RM

140

C. Strict Muscle Up- 3 min AMRAP

12. Did 6 in first min. 

+

10 rounds for time:

1 Legless Rope Climb

50’ HS Walk

12:56

P.M.

Row 2k for time:

6:47.3

160505

Testing

Friday- ME LB + Skill Oly + SL + Static Core

A. Front Squat, build to 1RM

375

B. Front Rack RFE Split Squat @ 3010, build to 5RM/leg

180

C. Squat Clean, build to 1RM  **video

280. Was scared. Wouldn't commit to pulling under as I got heavier. Will get better as I spend more time under load. 

https://youtu.be/nKzv1pNx18I

D. Squat Clean @ 90% of C- 8 min AMRAP

24 @ 252 

Had stomach problems/ diarrhea most of day. But I don't think that was the problem. 

160504

Wednesday- ME UB + Strict Gymnastics + Breathing/Core

A. Strict CTB Pull-Up, build to 2RM

77.5#

B. CG Bench Press- 50 reps @ 225#

13:35

B1. Supinated Grip L-Sit Pull Ups, 5 x 10, rest 30 sec **add weight if possible

B2. Ring HSPU’s, 5 x AMRAP Unbroken, rest 2 min

B1: 10 across (20#vest)

B2: 13, 10, 8, 8, 6

+

5 sets

50 Unbroken Double Unders

7 Strict Toes to Bar

15 sec L-sit Hang

Rest 60 sec b/w sets

12:38

160503

Tuesday- Long Aerobic

AM (from Sat morning)

5 sets @ Z2

Row 3 min

Bike 2 min

Burpee No Jump, 1 min

Ski 1 min

Box Jump step down, 24” 1 min

1:45-1:51 first 3, 1:54-1:57, last 2 

32, 31, 29, 28, 25

21-20 each 

265-245m

23, 22, 20, 20, 21 

PM

50 min @ easy effort

Run 3 miles buy-in (25:04)

+

100’ Barbell OH Carry, 155-185#

100’ Front Rack Carry, same weight

3 Turkish Get Ups/arm

50’ Walking Lunges

30 KB Swings, 35#

4+1 Turkish get up