Thursday, July 21, 2016

7/21/16

A.
Every two minutes for 14 minutes (7 sets):
Set 1+2: Snatch x 1 rep @ 205lb.
Set 3: Snatch x 1 rep @ 220lb.
Set 4: Snatch x 1 rep @ 230lb.
Set 5: Snatch x 1 rep @ 245lb.
Set 6+7: Snatch x 1 rep @ 230lb. 
  • 205-205-225-235-245(f)-245-235
B.
Every two minutes for 14 minutes (7 sets):
Set 1: Clean & Jerk x 1 rep @ 255lb.
Set 2+3: Clean & Jerk x 1 rep @ 275lb.
Set 4: Clean & Jerk x 1 rep @ 290lb.
Set 5: Clean & Jerk x 1 rep @ 310lb.
Set 6+7: Clean & Jerk x 1 rep @ 290lb.
  • 255-275-275-295-305(f)-275-275
C.
 E2
Four sets of:
Clean-Pull x 2 reps @ 325lb.
  • complete

D.
Every two minutes for 12 minutes (6 sets):
Set 1&2: Back Squat x 2 reps @ 325lb.
Set 3&4: Back Squat x 2 reps @ 355lb.
Set 5&6: Back Squat x 2 reps @ 380lb.
  • complete
E.
 E2
Three sets of:
GHD PVC Paddling x 30 seconds forward + 30 seconds backward
  • complete

7/20/16

A.
E2
Three sets of:
Snatch x 2 rep @ 205lb.
Then. . .
e2
Three sets of:
Snatch x 1 rep @ 225lb.
  • complete

B.
E2
Two sets of:
Clean & Jerk x 2 rep @ 255lb.
Then. . .
E2
Two sets of:
Clean & Jerk x 1 rep @ 275lb.
  • complete

C.
E2
Three sets of:
Snatch-Pull x 2 reps @ 265lb.
  • complete
D.
E2
Two sets of:
Front Squat x 2 rep @ 70%
Then. . .
E2
Two sets of:
Front Squat x 1 rep @ 80%
  • 285-325
E.
At 70%:
Assault Bike 200 Calories
Run 2 miles
  • complete

7/19/16

A.
EMOTM
Five sets of:
Power Snatch x 1 rep @ 165lb.
  • complete
B.
EMOTM
Five sets of:
Power Clean & Jerk x 1 rep @ 215lb.
  • complete
C
E2
Bench press 5 sets of 3 reps 
  • 215-235-255-265-275
D.
E2
Three sets of:
Weighted Plank Hold x 60 seconds
  • 55#
E.
Every minute, on the minute, for 20 minutes:
Minute 1 – 30s AMRAP Muscle ups
Minute 2 – 30s AMRAP banded pull aparts
Minute 3 – 30s AMRAP Strict HSPU
Minute 4 - 30s AMRAP Muscle Snatch 75#
  • MU: 9-5-4-5-5
  • SHSPU: 9-10-9-7-8
  • MS: 13-13-12-12-13

Sunday, July 17, 2016

7/17/16

A.
15 minutes
Build to 5 RM DL
  • 135-225-255-285-315-345-375-405, no TNG reps
B.
In 13 minutes complete:
10 Deadlifts (225lb.)
5 Ring Muscle-ups
10 Deadlifts (255lb.)
5 Ring Muscle-ups
10 Deadlifts (285lb.)
5 Ring Muscle-ups
10 Deadlifts (315lb.)
5 Ring Muscle-ups
10 Deadlifts (345lb.)
5 Ring Muscle-ups
10 Deadlifts (375lb.)
MAX Ring Muscle-ups
  • This was a retest form last years granite games. Made it through the set of 345# without an issue at all. Reps were tough but smooth and was able to move through the 345# set at 6-4. On the 375# when trying to grind through the reps, felt my back get pretty rounded and just shut it down. Last year this workout smoked me for about 3-4 days and with it just being a part of training, I did want to destroy myself and have poor training for th next few days. Muscle ups were no problem. felt good

7/16/16

AM
A.
6 minutes build to 90%
E2
Three sets of:
Snatch x 1 rep @ 90%
Then. . .
E2
Three sets of:
Snatch x 1 rep @ 95%

B.
6 minutes build to 85%
E2
Three sets of:
Clean & Jerk x 1 rep @ 85-90%
Then. . .
E2
Three sets of:
Clean & Jerk x 1 rep @ 95-95%

C.
E2
Five sets of:
Snatch-Pull x 2 reps @ 275lb.

D.
In 15 minutes Build to a heavy Front Squat then. . .
E2
Five sets of:
Front Squat x 1 rep @ 90% of today's singles

E.
Three sets of:
GHD PVC Paddling x 30 seconds forward + 30 seconds backward
Rest 60s
Results:
A.
235-215-225

B.
 315-275-295 
C.
Complete 
D.
345-315 

E.
Complete







PM:
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 6 Bar Muscle-Ups
Minute 2 – 8 T2B
Minute 3 – 20's Dragon Flag Holds @45 degree 
  • complete
B.
Every minute on the minute for 30 minutes:
Minute 1: Bear Crawl 30-40 meters (40 seconds)
Minute 2: 10 Burpee Box Jump Overs (24")
Minute 3: 30 Double Unders + 1 LRC
  • complete

7/15/16

A.
12 minutes
Build to Heavy Triple Jerk
  • 305
B.
6 minutes
Build to Heavy Single Jerk 
  • 345
C.
E2
Three sets of:
10 Split Jerks @ 165lb. (touch and go)
  • complete

D.
Against a 4 minute running clock complete:
One round of:
Run 400 meters
21 Kettlebell Swings (32kg)
12 Chest-to-Bar Pull-Ups
In remaining time max rep Shoulder to Overhead (155lb.)
Rest 2 mins
*Complete for a total of 5 sets
  • 15/15/14/11/8, transitions were pretty spread out due to working around the class

7/14/16

A.
Every two minutes for 14 minutes:
Hang Snatch x 1 rep
*Build based on feel
Then. . .
E2
Three sets of:
Hang Snatch x 2 rep @ 90%

  • 135-155-185-215-235-255-275(f)
  • sets @ 225

B.
Every two minutes for 14 minutes:
Clean & Jerk
*Build based on feel
Then. . .
E2
Three sets of:
Clean & Jerk x 1 rep @ 90%

  • 205-235-255-275-295(f)-295-315(f)
  • sets @ 265
C.
In 15 minutes Build to a heavy Back Squat then. . .
Three sets of:
Back Squat x 2 rep @ 90% of today's singles
Rest as needed 

  • 205-255-305-335-365
  • sets @ 335
D.
Three sets of:
Weighted Plank Hold x 60 seconds
Rest as needed

  • used 45#
E.
3 sets of 15 ub t2b, rest 60s

  • complete, UB