Tuesday, August 23, 2016

8/23/16

A.
10 minutes:
Build to today's Heavy Jerk Double
Then. . .
E2s
Five sets of:
Split Jerk x 5 reps @ 70-75% of today's Double
*3 second pause in dip and Overhead position
then...
E90s
Three sets of:
Push Jerk x 10 reps @ 55% of today's double
  • 325-sets at 235-sets at 185
B.
E2:
5 sets of 5 reps: strict press @ 5# heavier than last week 
  • sest at 150
C.
E2:
5 sets of 8 reps:
seated strict press 
  • 95 - 115x4 sets

D.
EMOTM x 20 Minutes
30s Max rep SHSPU
  • 10-7-6-6-5-5-5-5-5-6-5-5-4-5-4-4-4-5-4-5, 105 total

Sunday, August 21, 2016

8/21/16

Am.
A.
10 minutes
Back Squat to a Heavy Triple
6 minutes
Back Squat to a Heavy Double
4 minutes
Back Squat to a heavy Single
-then-
 E 2 minutes
3 reps @ 85% of Heavy Single
5 reps @ 80% of Heavy Single
12 reps @ 70% of Heavy Single

  • 355-405-425
  • sets at 365x2-345-295


B.
15 minutes to todays heavy Single DL

  • 425

C.
EMOTM 10 minutes:
30s Max reps DL (295#) Every minute on the minute for 10 minutes

  • 9-7-6-7-7-7-7-7-7-8


D.
Power Snatch x 30s max reps @ 115#
On the 10th minute. . .
Every minute on the minute for 5 minutes:
(Squat) Snatch x 30s Max Reps @ 115#.
Rest 5 minutes
Every minute on the minute for 10 minutes
30s max reps: Power Clean + Push Jerk @ 135lb.
  • PS: 7x1 set, 6x 9 sets
  • SS: 4-5-6-5-5
  • C+J: All 5's
PM:
A.
Five sets of:
Row 1000 meters @ 5km PR Pace -4 seconds
Rest 60 seconds 
  • complete @ 1:51 pace
B.
Three sets of:
50 Hollow Rocks
50 Arch Rock
  • complete

8/20/16

AM:
A.
E2: x 5 sets of 5 reps
Press @ 70% 
  • 145
B.
15 minutes
Build to today's heavy Clean x 2 + Jerk x 2
  • built to 295
C.
For times:
10 Sq Clean & Jerk @ 80% of todays complex
rest 30s
10 Sq clena and jerk @ 65% of todays complex
rest 30s
10 Sq clean and jerk @ 50% of complex
  • 235-195-145, 8:55 total time

PM:
A.
Gymnastics:
For times:
4 sets of 12 Strict HSPU
rest 30s betwen each
-then rest 2 minutes-
10 sets of 6 Muscle ups
Rest 30s between each
-then rest 2 minutes-
4 sets of 12 T2B
rest 30s between each
-then rest 2 minutes-
4 sets of 12 C2B
rest 30s between each
  • the only part of this that I was able to do was the HSPU. My palms torn and I didnt want to destroy it further. total time = 3:30
B.
For time:
42 Wallball Shots (20lb.)
21 Back Squats (185lb.)
30 Wallball Shots
15 Front Squats (185lb.)
18 Wallball Shots
9 Overhead Squats (185lb.) 
  • time: 7:22. beat last years time by exactly 60s.
    • All WB UB. Only set of squats that were broken up were FS and they went 8-7
C.
10 sets of: Sled Push x 50m R30s. Make them fast and light
  • complete

8/19/16

A.
8 minutes Build to today's Heavy Jerk Triple
Then. . .
4 minutes Build to today's Heavy Jerk Single
Then. . .
EMOTM x Three sets of:
Split Jerk x 10 reps @ 50% of today's single
*Perfect footwork and mechanics
  • 295(tng) - 335, sets @ 165 tng
B.
20 sets:
30s Bar facing burpees
30s rest
  • 10 reps per round, 200 total


PM:
A.
Assault bike: Six sets: 30 seconds - 30 seconds Rest
Rest 3 minute after sixth set then repeat for a total of 3 sets
  • 227 total cals

Friday, August 19, 2016

8/18/16

A.
10 minutes:
Build to a heavy Front Squat 1+1/4 x 3 reps
Then. . .
E90s
Five sets of:
Front Squat 1+1/4 x 3 reps @ 80%
Then. . .
One set of:
Front Squat 1+1/4 x 10 reps @ 60%
  • 295-235-185, may have stopped a little prematurely at 295

B.
E90s x 3 sets each
1) 15 Barbell Bent Over Rows
2) 20 Glute Bridges
3) 25 GHD Sit-Ups
4) 30 Weighted Back Extensions 
  • rows: 135#
  • GB: 135#
  • GHD sit ups complete
  • BE: 15# barbell
C.
Three sets of:
Against a 3 minute running clock:
Row 500 meters
Max Rep Wallball Shots (20lb.)
Rest 3 minutes
  • Reps: 34 - 36 - 36, bettered last years performance on this. 

8/17/16

A.
10 minutes build Snatch to a Heavy 3 pos Snatch (HH, MP, BK)
6 minutes Snatch to a Heavy 2 pos Snatch (MP, Floor)
4 minutes Snatch to a heavy snatch Single 
  • 205-225-245

B.
10-1 reps of:
Power Snatch (135lb.)
Overhead Squat
Muscle ups
***30 minute time cap
  • 9 reps left at about 22:30, stopped due to palm tear.

8/16/16

A.
Bench Press:
E2 x 5 sets: 5 reps @ 65-70%
  • complete At 215
B.
EMOTM: 4 sets of:
1) Floor Press x Max reps @ 60% of 1-RM Bench Press
2) Dumbbell Roll Back Extensions x 10 reps
3) Banded Pull Downs x 40s max reps
4) DB Row 4/4 heavy 
  • FP@ 195: Range of 5-7 reps
  • DB rollback extension: 35# dbs
  • Banded bull downs with green band
  • DB row at 80#
C.
EMOTM x 17 Minutes
30s Max rep SHSPU
  • Avg 3-5 reps per set, was absolutely toast for this