Monday, January 23, 2017

1/24/17

Session 1:
A.
4 sets: E2
3 Jerk Dips
+
3 reps Jerk with 5 second pause
then
immediately into
3 sets of 60s max reps Push press @ 195-145-95#
rest 60s

15-26-35


B.
15 minutes:
Build to a heavy Bench Press
-then-
E4:
Bench Press
3 sets of 10 reps at 65% 

285
195

C. 
3 sets of 10 strict 2 inch deficit HSPU for time (w/ 11# vest)
rest 30s b/w sets
5:54

Session 2:
A.
For time:
9 Power Cleans (245/155 lbs)
12 Power Cleans (195/125 lbs)
16 Power Cleans (145/95 lbs)
25 Power Cleans (95/65 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations...this has become a tested skill in both the Open and Regionals in the past few years.
*males load a 45lb. barbell with 4 x 25lb. plates stripping one plate each round.
**females load a 35lb. barbell with 4 x 15lb. plates stripping one plate each round. 

5:17

B.
Complete as many rounds and reps as possible in 3 minutes of:
10/7 Calorie Assault Bike
6 Burpee Box Jump Overs (24"/20")
Rest 2 minutes then repeat for a total of three sets. (MAKE THESE FAST!!!)

3-2+14-2+13

1/23/17

Session 1:
A.
15 minutes: Build to a heavy Back Squat
-then-
E4:
Back Squat:
2 sets of 10 reps at 5# heavier than last week

  • Built to 420
  • Sets of 10 @ 360

B.
4 sets: E2
4 Position Snatch Pull
+
4 position Snatch (high - knee - below knee - floor)
-Immediately into-
3 sets of 60s Max Reps Power Snatch @ 195-145-95
rest 60s between

  • 165-185-195-205
  • Reps: 6-12-17


C.
7 sets of 5 muscle ups for time
rest 30-40s b/w sets

  • complete, all UB


Session 2:
A.
Two sets for times:
60 Calorie Row
60 Wall Ball Shots (20/14 lbs)
40 Kettlebell Swings (32/24 kg)
40 Pull-Ups
20 Strict Handstand Push-Ups
20 Kipping Handstand Push-Ups
Rest 8 minutes

  • 1) 9:58
  • 2) 13:29, ouch


Friday, January 20, 2017

1/21/17

Session 1:
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean from Blocks x 1.1.1
(barbell just above the knee on blocks)
Rest as needed
Build to the heaviest triple you can for today.
185-205-225-245-265-285-305x1
B.
Four sets of:
Clean Pulls x 3 reps @ 90-95%
Rest as needed
Focus on keeping your chest up off the floor, and speed from the knees to the hips. 
310x3x4

C.
 Complete as many rounds and reps as possible in 16 minutes of:
55 Deadlifts (225/155 lbs)
55 Bar Facing Burpees
55 Calorie Row
55 Handstand Push-Ups

1+44 dL 

Session 2:
Wanted to do more but had to cut it short due to the car being delivered. 

Trying to get acclimated to the pull up Rigs here. 
About 80 c2b (sets of 10), 50 t2b (sets of 10), 9 bmu (4-5). Rested 30s to 60s between sets. 

1/20/17


Session 1:
A)
Back Squat
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 80%
*Set 3 - 1 rep @ 90%
*Sets 4-6 - 10 reps @ 75-78%
Rest 3 minutes between sets

  • 335-385-425, 355-355, didn't do the 6th set. Got a phone call regarding something with my business, ended up resting like 10 minutes. Just moved on. 
B)
Every 3 minutes for 12 minutes (4 sets):
Touch-n-Go Power Snatch x 5 reps
Increase load each set, working to the heaviest 5-rep set possible

  • 145-165-185-195

C)
For max reps:
30 seconds of Ground to Overhead (195/125 lbs)
Rest 30 seconds
30s Double unders
rest 30s
30 seconds of Ground to Overhead (145/95 lbs)
Rest 30 seconds
30s Double unders
rest 30s
30 seconds of Ground to Overhead (95/65 lbs)
Rest 4 minutes, and then repeat once more.

  • 4-7-11
  • 5-8-13
Session 2:
A)
Complete as many rounds and reps as possible in 7 minutes of:
Wall Ball Shots* (30/20 lbs)
*Every time you drop the wall ball, perform 7/5 muscle-up

  • 101 reps of wall balls
B)
Ten sets of:
90 seconds of Assault Bike @ 10 minute RPM Pace
Rest 30 seconds

  • Complete 


Thursday, January 19, 2017

1/19/17

Session 1
A)
Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps 
Immediately followed by...
 Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep 
 Immediately followed by...  
Every 2 minutes, for 8 minutes (4 sets): Snatch x 2 reps  
Build to today's heavy double. 
B)
 Take 15 minutes to build to today's heavy:
Power Jerk + Split Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.

  • last successful set = 345, missed 365
C)
Five rounds for time of:
10 Thrusters (95/65 lbs)
5 Bar Muscle-Ups
10 Thrusters (95/65 lbs)
50 Double-Unders

  • time: 12:41, all sets UB of everything except my last set of DU. Tripped up at 29. 

Wednesday, January 18, 2017

1/18/17

Session 1:
A.
DL
Set 1 - 50% x 8 reps
*Set 2 - 60% x 6 reps
*Set 3 - 70% x 4 reps
*Set 4 - 80% x 2 reps
*Set 5 - 90% x 2 reps
Rest as needed

  • 235-285-335-385-425
B.
 Every minute on the minute for 10 minutes (5 sets):
Odd Minutes: 10 Deadlifts (315/215 lbs)
Even Minutes: 5 Burpee Box Jumps (24"/20") + 12 Toes-to-Bar

Did 2 rounds of each (4min) then shut it down. No energy. Felt zapped. Not sure what the issue is lately. Yesterday was awesome. But the previous day's I've been absolutely smoked. 

C.
 Three sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible)
Rest as needed

Did not do

D.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed

Did not do

Session 2:
A.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then...
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then...
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat 

Did not do 

B.
Strict Overhead Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Set 3 - 1 rep @ 80%
*Set 4 - 5 reps @ 75%
*Set 5 - 3 reps @ 80%
*Set 6 - 1 rep @ 85%
*Set 7 - 5 reps @ 80%
*Set 8 - 3 reps @ 85%
*Set 9 - 1 rep @ 90%
Rest exactly 2 minutes between sets. 

Did not do

C.
Five rounds for time of:
10 Thrusters (95/65 lbs)
5 Bar Muscle-Ups
10 Thrusters (95/65 lbs)
50 Double-Unders

Did not do

Tuesday, January 17, 2017

1/17/17

Session 1:
A
Build to today's 2-RM...
One and a Quarter Front Squat

135-185-225-275-305-335-365x1

B.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.
Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+
185-205-225-245-265-275-285-295-305-315

C.
Every 3 minutes, for 12 minutes (4 sets):
Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible. 
225-245-265-285x4-285x2

D.
For time:
30 Calorie Assault Bike
9 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
20 Calorie Assault Bike
7 Dumbbell Burpee Box Step-Overs
10 Calorie Assault bike
5 Dumbbell Burpee Box Step-Overs
6:38

Session 2:
A.
Every 8 minutes, for 40 minutes (5 sets):
Row 1000 Meters @ 2k PR Pace
15 Kipping Handstand Push-Ups
10 Bar Muscle-Ups
Did all strict hspu, complete