160831

Wednesday- A.M. High Skill High Weight Tester  P.M. Easy Aerobic + Skill

A.M.

15 min @ 80-90% MAS Ski

3703m, 2:01.5 avg

Rest 3 min

15 min @ 80-90% MAS Row

4008m, 1:52.3 avg

Rest 3 min

15 min @ 80-90% MAS Bike

9410m (205 cals), 317 avg watts 

Rest 3 min

P.M.

For time:

30 Squat Snatch, 165#  TnG

**Every time you break, do 1 Legless Rope Climb

6:02

Goal was sub 5. 

Did 10.8.10.2

Needed to hang on longer on first set. 12-10-8 is achievable. Gotta execute. 👍

Underestimated myself on first set. 😬

+

A. Front Squat, 12, 10, 8, 12, 10, 8 reps, rest 2-3 min **second wave heavier than first

255, 275, 295

275, 295, 315 

160830

Tuesday A.M. Barbell Density + UB Density  

A.M.

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete

+

16 min EMOM

1st- 7 Hang Power Snatch, 115#

2nd- 5 Muscle Ups

Complete

+

16 min EMOM

1st- 10 Power Clean, 115#

2nd- AMRAP HSPU’s, 20 sec

20.19.19.17.17.16.16.16 (140 reps)

P.M. Threshold Mixed Training

10 min @ high consistent effort

7 Overhead Squats, 165#

14 GH Sit Ups

21 Cal Bike

4+12 (5 GH Sit Ups)

6 min rest

Row 2k @ 90-95% MAS score

7:08.4 (1:47.1 avg/500m)

Splits: 1:45.2, 1:47.0, 1:48.2, 1:47.9

6 min rest

10 min @ consistent effort

20 Wallball, 20#

20 Pull Ups

20 Cal Row

3+48 (8 cal row)

160829

Monday- A.M. Run Intervals + Position Work

Run 200m ALL OUT, rest 3 min x 3

30.0, 31.5, 30.0

+

3 sets

Run 400m + 25 sec HS Walk for distance

Rest 60 sec

Run 400m + 2 Strict MU’s to Bottom of Ring Dip Hold 20-30 sec

Rest 60 sec

Run 400m + 30-40 sec Hollow Rock

Rest 60 sec

Run 400m + 20-30 sec Chin Over Bar Hold

1) 1:31.5, 1:31.2, 1:31.0, 1:29.8

2) 1:30.2, 1:31.6, 1:30.5, 1:29.8

3) 1:30.8, 1:32.0, 1:31.8, 1:31.6

Postitioning getting better. Breathing better on run.

P.M. Snatch Int + Drop sets + Back Squat + Core

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete

+

A. Squat Snatch, 1/60 sec **start @ 195#, add 10#/min until failure **20 Double Unders before each attempt

235

B. Squat Snatch, 1/60 sec **start @ 195#, add 10#/min until failure **no double unders

245

C. Back Squat, 3 x 4, rest 3-4 min b/w sets

410 across. 

D. Toes to Bar- 20 sec AMRAP, rest 10 sec x 4

15.15.12.8

Did fast kip. In hindsight, if I did longer, smooth kip, I would have totaled 2 more reps. Lesson learned.

E. Toes to Bar- 10 sec AMRAP, rest 20 sec x 4

7.7.7.7 fast kip. 

160828

Sunday 

Active recovery 

Marc pro

Body work with Jen. 

Mobility 

160827

Saturday A.M. LP + Skill EMOM Aerobic  

Training w/ Me

5 Intervals of 3 min on, 1 min off **alt b/w 1 & 2 **3 min pieces are amrap’s, not just finishing 1 round

1)

Row 25 Cals (buy-in)

5 Wallball, 30#

5 GH Sit Ups

5 Box Jumps, 30”

2)

21 Cal Assault Bike (buy-in)

5 Deadlifts, 315#

5 Ring Dips

5 Lateral Burpees over Bar

P.M. Cl&J Int + Consistency + UB Strength

Clean & Jerk warm up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Clean Deads

3 x Hang Clean High Pull

3 x Hang Muscle Clean

3 x Front Squat @ 35X1 + 3 Push Press

3 x Tall Clean + 3 Push Jerks

3 x Hang Power Clean and Front Squat + 3 Split Jerks

Complete 

+

A. Clean & Jerk, 1/75 sec @ starting @ 205, increase 20#/set until failure **5 burpees before each attempt

305. Missed jerk at 325. 

B. Clean & Jerk, 1/75 sec @ starting @ 205, increase 20#/set until failure **no burpees

305. Missed jerk at 325. Same as above. Closer on jerk. 

C1. Chest to Bar Pull Ups, 1 x AMRAP in 30 sec

29 reps

C2. Power Clean to OH, 1 x AMRAP in 30 sec w/ 50% 1RM

12 @ 155

+

12 min EMOM

1st- 50% reps of C1. 15 c2b

2nd- 50% reps of C2. 6 PC2OH

Unbroken across. 

+

E. Ice Cream Makers on the Rings, 3 x 3-5 reps as slow and controlled as possible

Complete 

160826

W7

Friday A.M. LP + Mixed Aerobic  

Heavy Sled Push, 3 x 30 sec ME rest 4 min **little lighter load, stay grinding 30 sec straight

225 on top. Holy legs. Ha

+

3 sets @ high consistent effort, mix and match order each set

Row 300m

Ski 15 Cals

Bike 25 Cals

4 Bar-Muscle Ups

20 Alt DB Snatch, 55#

7 Burpee Box Jumps, 30”

Rest 3 min b/w sets

5:12, 5:16, 5:22

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete. 

+

A. Power Snatch, build up to 3 attempts @ 1RM **treat it like a meet or competition, only 3 attempts

Bombed out. Completed B then worked back up to 230. 

B. Squat Snatch w/ 2 sec Pause in catch, 1/30 sec for 10 min @ 75% of above, no misses

170 across. 

C. Front Rack Step Ups to 20”, 2 x 10/leg, rest 60 sec b/w legs

185 across 

+

3 rounds for time:

10 Power Snatch, 95#

10 Toes to Bar

35 Double Unders

3:38

Goal was 3:00 or better. Rushed myself on round 2. Tripped twice. Gotta be under control. 

160825

Thursday

Active recovery

Cryo

IASTM with Jen.

Mobility. 

160824

Wednesday- A.M. High Skill High Weight Tester  P.M. Easy Aerobic + Skill

A.M.

For time:

30 Squat Snatch, 185#

9:59. Gotta warmup better. Last 6 snatches were best ones. Just have to get in a groove. 

P.M.

1 x AMRAP unbroken Muscle Ups

16 🤔

+

12 min @ 80-90% MAS Ski

(2959m, 2:01.7 avg/500)

Rest 3 min

12 min @ 80-90% MAS Row

(3192m,1:52.8 avg)

Rest 3 min

12 min @ 80-90% MAS Bike

166 cals,  315 avg watts

Rest 3 min

2 x AMRAP Unbroken Muscle Ups, rest 1 min b/w sets

15, 

7

160823

Tuesday A.M. Barbell Density + UB Density  

A.M.

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Hang Squat Snatch from Below Knee, 3 x 10, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load

155 across 

B. Power Clean to OH, 3 x 12, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load **focus on solid catch with feet under you, keeping feet quiet

175, 165, 165. Wasn't smooth first set. Dropped down ten pounds and worked on flow. 

+

14 min EMOM

1st- 2-3 Rope Climbs

2nd- 6-8 Strict HSPU’s @ 3” deficit **note #’s across 14 min’s

3 rc across. 

8.8.8.8.7.6.6

P.M. Threshold Mixed Training

8 min @ high consistent effort

Run 400m

21 Toes to Bar

21 Overhead Squats, 115#

2+300m

7 min rest

Row 2k @ 90-95% MAS score

7:12.5 (1:48.1 avg)

(1:46.8, 1:47.8, 1:48.5, 1:49.4)

7 min rest

8 min @ high consistent effort

150 Double Unders (buy-in)

+

5 Power Snatch 135#

10 Bar-Facing Burpee

3+3

160822

Monday- A.M. Run Intervals + Position Work

Run 1 mile @ 7:30 (7:28.2)

Rest 3 min

Run 800m @ 3:20 (3:18.8)

Rest 3 min

Run 400m @ 1:30 (1:29.5)

+

Run 200m ALL OUT, rest 3 min x 3

33.0, 31.2, 32.3

+

16 min EMOM

1st- 25 sec HS Walk for distance

2nd- 2 Strict MU’s to Bottom of Ring Dip Hold 20-30 sec

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Best HS have been in a long time. More efficient too. Was getting ~65 feet or so. 

P.M. Snatch Int + Drop sets + Back Squat + Core

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Squat Snatch + Snatch Balance, build to tough single for day in 12 min **again

250

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 80-90% of A **no misses

15/15 @225. 🙌

C. Back Squat, 3 x 5, rest 3-4 min b/w sets

400 across. 

D. L-sit from Parallettes- 3 x Max Hold, rest 2 min **set plates or something up under your feet level with P’s

:30 (Jen said feet touched)

:47

:31

:30

160821

Sunday-active recovery 

Paddle board 

4.6km in ~70 min. 

Current was strong with a storm approaching. 😳 haha

160820

Saturday A.M. LP + Skill EMOM Aerobic  

Training w/ Me

5 Intervals of 3 min on, 2 min off **alt b/w 1 & 2 **3 min pieces are amrap’s, not just finishing 1 round

1)

Row 25 Cals (buy-in)

5 Thrusters, 115#

5 CTB Pull Ups

5 Box Jump Overs, 24”

2)

21 Cal Assault Bike (buy-in)

5 Power Cleans, 115#

5 Toes to Bar

5 Burpees

P.M. Cl&J Int + Consistency + UB Strength

Clean & Jerk warm up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Clean Deads

3 x Hang Clean High Pull

3 x Hang Muscle Clean

3 x Front Squat @ 35X1 + 3 Push Press

3 x Tall Clean + 3 Push Jerks

3 x Hang Power Clean and Front Squat + 3 Split Jerks

+

A. High Hang Squat Clean + Hang Squat Clean + Split Jerk, tough complex for day in 15 min

295

B. Squat Clean & Jerk, 1/min for 12 min @ 75-90% of A **exactly what this is for, build consistency.  If possible, set up phone to video and review each rep as you go for “deep practice”

270 across. Had Jen critique every rep. 

Made improvements with 1st and 2nd pulls. Focusing on not getting too far forward at start, which would put bar in better power position/hip crease. 

C1. Supinated Grip Pendlay Row @ 20X2, 4 x 5 reps, rest 60 sec **make sure good 2 sec pause with bar pinned to your chest then 2 sec eccentric.  Go light enough for prioritize posture here.  

You’re pulling strength is pretty good but we’re prioritizing posture with this. 

105 across. 

C2. Ring Push Up w/ 45# on back, 4 x 12-15 reps, rest 2 min

15 across. 

D. Single Arm Bent Row w/ KB, 3 x 12, rest 60 sec b/w arms  **focus on good scap retraction

70 across. 

E. Ice Cream Makers on the Rings, 3 x 3-5 reps as slow and controlled as possible

Complete. 

160819

W6

Friday A.M. Threshold Run + Sport EMOM  

Heavy Sled Push, 3 x 10 sec Max Effort, rest 5 sec, 10 sec ME, rest 5 sec, 10 sec ME rest 3 min

Complete. 250 on top. Pleasantly painful.  

+

3 sets @ high consistent effort, mix and match order each set

Row 300m

Ski 15 Cals

Bike 25 Cals

12 Toes to Bar

20 Wallball, 20#

10 Burpee Box Jumps, 24”

Rest 3 min b/w sets

5:16, 5:22, 5:31

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Power Snatch TnG, 3, 2, 1, 3, 2, 1, rest 2 min b/w sets **second wave heavier than first

195x3

210x2

225x1

205x3

225x2

(245x) 235x1

B. Squat Snatch w/ 2 sec Pause in catch, 1/30 sec for 10 min @ 70% of above, no misses

Complete at 165. 

D. Front Rack Reverse Lunge off 45# plate, 3 x 10/leg, rest 60 sec b/w legs

185 across 

+

8 sets

20 sec Double Unders, 10 sec rest

35.34.33.25.30.30.25.32

Cashed out with some hollow holds on GHD. 30 secs x4 rest as needed. Always helps my back/SI decompress. 👍

160818

Thursday 

Cascade qualifiers

5 and 6

P.M.

12 min Amrap:

5 cleans, 195#

7 bar facing burpees

9 pull ups 

9+3 cleans (192 reps)

A.M.

In 10 minutes:

Row 2000m

+ Max HS walk in remainin time

(Each 5' section is 1 rep)

Scored as two separate events

Row: 6:50.8

HS walk: 28 reps

160817

Wednesday- A.M. High Skill High Weight Tester  P.M. Easy Aerobic + Skill

A.M.

For time:

10 rounds for time:

3 Squat Snatch, 165#

3 Muscle Ups

9:09

P.M.

40 min @ 70-75% MAS pace- mix b/w bike, row, or ski as you feel

Complete. 

Rotated through 25 cals on bike, 500m row, and 17 cals on ski. 

Roughly 2, 2, 1 min a piece each. 

Breathing was nice and controlled. 👍

+

1 x AMRAP unbroken Muscle Ups

17. 

20 is in my sights. 🙌

Worked some front levers on The Ring Thing afterwards.