Thursday, August 17, 2017

8/16/17

PM
1. Running Conditioning
3 sets of:
(5×1 min on True Form, rest :20)
1 minute rest between sets

  • complete outside 

AM:
2. Gymnastics Conditioning
3 Sets* of:
6 Strict Chest to Bar Pull-ups
6 Kipping Pull-ups
6 Bar Muscle-Ups
rest as needed between sets
*the goal is to complete the entire
giant-set without coming off the bar

Set 1: UB+UB / UB
Set 2: UB+UB+UB
Set 3: ub+ub / ub tried to go straight into bmu straight from butterfly kip and missed my first attempt

3. Barbell Conditioning
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205)
Complete

4. Conditioning
AMRAP 4
15-12-9
Wallball (30/20)
GHD Sit-ups
Max Calorie Assault Bike in time remaining
3:09 - 18 cals

rest 4 minutes

AMRAP 4
15-12-9
Wallball (30/20)
Toes to Bar
Max Calorie Assault Bike in time remaining
3:02. - 17 cals

rest 4 minutes

AMRAP 4
15-12-9
Wallball (30/20)
GHD Sit-ups
Max Calorie Assault Bike in time remaining
3:14 - 10 cals

Tuesday, August 15, 2017

8/15/17

AM:
1. Hang Power Snatch
(70%/3)3
195

2. Snatch Pull
(80%/3)3
225

3. Overhead Squat
(70%/3)3
255

4. Gymastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” Ski Erg – 1100 cal/hr (men) 750 cal/hr (women)
Max Muscle-ups in remaining 35 seconds
7-5-5, ub

5. Conditioning
For Time:
21-15-9
Russian KBS 108#
Shoulder to Overhead (135/95)
Bar Facing Burpees
7:39, fast except on the burpees. They were way too slow. Needed to make them hurt. Found myself standing up on every rep

Sunday, August 13, 2017

8/13/17

1. Gymnastics Conditioning
Legless Rope Climbs:
6 Repetitions
rest 2 min
5 Repetitions
rest 1:30
4 Repetitions
rest 1 min
3 Repetitions
rest :3
2 Repetitions
13:27

2. Barbell Conditioning
For Time:
10 Thrusters (155/105)
change weights
8 Thrusters (185/135)
change weights
6 Thrusters (205/145)
change weights
4 Thrusters (225/155)
change weights
2 Thrusters, 245/165
Ub/4-4/ub/ub/ub 5:25

3. Conditioning
0:00 – 10:00
2000 Meter Row
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
1000 Meter Row
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
500 Meter Row
Max Thrusters (95/65) in time remaining

15-25-39; low intensity today

Saturday, August 12, 2017

8/12/17


AM:

Running Conditioning
6-5-4-3-2-1 on TrueForm
half the rest
complete, averaged around 6:33 pace, 3.2 miles total


PM:
1. Clean and Jerk
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1
  • 235-255-265-285-305-325
2. Clean Pull
(110%/2)4
  • 365
3. Front Squat
(85%/4)3
  • 335
4. Gymnastics Conditioning
Strict Deficit Handstand Push-ups:
6 Strict
rest 1:00
5 Strict
rest :45
4 Strict
rest :30
3 Strict
rest :15
2 Strict
Paralettes + 1 blue mat; 7:54


5. Conditioning
3 RFT:
30/21 Calorie Assault Bike
15 Burpee Box Jump Overs (24/20)
9:23

8/11/17

1. Power Clean
(70%/5)5
225

2. Power Jerk
(70%/5)5
235

3. Push Press
(70%/5)5
195

4. Gymnastics Conditioning
3 Sets* of:
5 Strict C2B
5 Kipping pull ups
5 Bar MU
rest as needed between sets
*the goal is to complete the entire giant-set without coming off the bar
Complete. Last set completely ub through all 3 movements

5. Conditioning
For Time:
15-12-9
Kettlebell Snatch (70/53)
Toes to Bar

800 Meter Wreckbag Run (50/35)

15-12-9
Kettlebell Snatch (70/53)
Toes to Bar
16:32, 30# ball due to sandbag in use by class

Thursday, August 10, 2017

8/9/17

PM:
Running Conditioning
3 sets of:
(4×1 min on True Form, rest :20)
1 minute rest between sets

  • completed outside , not on treadmill. 


AM:

2. Gymnastics Conditioning
21 Strict HSPU
rest 1 min
18 Strict HSPU
rest :45
15 Strict HSPU
rest :30
12 Strict HSPU
rest :15
9 Strict HSPU
6:00

3. Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)
2 sets at 225, 3 at 205

4. Conditioning
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (95/65)
10
AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (115/80)
11
AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (135/95)
11
AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (155/105)
10

Wednesday, August 9, 2017

8/8/17

1. Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
195-205-225-235-245-255


2. Snatch Pull
(110%/2)4
305


3. Back Squat
(85%/5)3
385

4. Gymastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” Ski Erg – 1000 cal/hr (men) 700 cal/hr (women)
Max Muscle-ups in remaining 35 seconds
5-5-5, rowed. All mu ub

5. Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (135/95)
100 Double-Unders
17:36, CJ were singles. Du ub runs were a little slow. Could def go faster here.


PM:
10 sets of:
30s Assault bike
rest 90s

  • complete