Monday, June 12, 2017

6/11/17

A.
E3 x 6 sets
3 position Dead stop Front Squats:
1 Dead stop Front Squat to 1/3 + 1 Dead Stop FS to 2/3 + 1 Dead Stop FS
All at Tempo 32X1
For This exercise you will perform 1 deadstop front squat to 1/3 of th eway stood up, then return back to the starting position, then perform 1 deadstop FS to 2/3 of the way stood up, then perform 1 dead stop front squat to full standing.
Set up the lifting blocks so you are able to start in the deepest squat for each rep. break tension at the bottom of each rep then reset under the bar for the next one.
Use 70% of the heaviest load from last week

  • 225

B.
 E3 x 6 Sets
1/4 Overhead Squats with 3 second pause at the bottom x 5 reps
Build over the 6 sets
Use 70% of last weeks heaviest load

  • 135
C.
For time:
1k Row
-then-
3 rounds of 
10 Ring Muscle ups
15 G2OH - 135
20 T2B
-then-
1k Row
  • 23:42

6/10/17

Session 1:
A.
3 rounds of:
6 sets of:
30s AB @ 75+ RPM
30s rest
Rest 3 minutes between rounds

  • complete
Session 2:
A.
Deficit Tempo DL x 5 sets of 5 reps
@ 33X1
*** stand on 4 inch riser, the bar is not allowed to touch the ground after starting the set. Pause for 3 seconds at the bottom without touching the ground then explode back up.
10# heavier than last week

  • 275
B.
E2 x 7 sets:
1.1 Power Snatch
*** Build over the 7 sets
  • Built to 245

C.
 E2 x 7 sets:
1.1 Power Clean
*** Build over the 7 sets
  • Built to 305
D.
21-15-9
Assault bike Cals
C2B
  • 3:37


6/9/17

A.
E3 x 6 sets:
3 Clean lift offs (to knee)
+
2 clean high pulls
+
1 x 3 position clean (HH, above knee, floor)
***build over the 6 sets 
  • complete, built to 305
B.
15 minutes:
Build to heavy Front Squat
-then-
Front Squat
E3 x 5 sets
5 reps @ 10# heavier than last week 
  • complete sets at 265, built to 375
C.
EMOTM x 3 sets of each
1) 10 Glute Ham Raise
2) 10 Reverse Hyper
  • complete

D.
5 sets for time
10 GHD sit ups
6 Muscle ups
rest 30s
  • complete
Session 2:
E3 x 10 sets: 30s max assault bike
  • complete

6/8/17

A.
10 minute Warm up Row 
B.
3 sets of:
Row 1k @ 5k + 4 seconds Pace
rest 4 minutes 
C.
10 minute recovery row

  • Complete @ 1:55 pace

6/7/17

Session 1:
A.
E2 x 7 sets
3 x Jerk Pause Dip x 3 seconds
+
2 x Push Jerk
+
Split jerk with 3 second pauce in dip and catch

  • 185-225-245-265-285-305-325

B.
15 Minutes Build to heavy Bench Press
-then-
Bench Press
E3 x 5 sets
5 reps @ 5# heavier than last week

  • 325, 225

C.
EMOTM x 3 sets of each
1) 10 Weighted Strict C2B pull ups
2) 10 Weighted Horizantal Ring Rows
3) 10 Chest supported Upright Row with KB
4) 10 Weighted Ring Dips
5) 10 prone snow angles (Overhead to behind back)

  • complete

D.
5 sets for time
15 Cal Assaul Bike
12 Strict HSPU
rest 30s
  • complete

6/6/17

Session 1:
A.
E3 x 6 sets:
3 Snatch lift offs (to knee)
+
2 Snatch high pulls
+
1 x 3 position snatch (HH, Above knee, floor)
***build over the 6 sets

  • 135-155-175-195-205-205

B.
15 minutes:
Build to heavy Back Squat
-then-
Squat
E3 x 5 sets
5 reps @ 10# heavier than last week

  • 405-305


C.
EMOTM x 3 sets of each
1) 10 Lateral KB step ups (L)
2) 10 Lateral KB step ups (R)
3) 10 Snatch Grip RDL @ 30X1
4) 45s Max Rep End Range Hip flexion lift offs

  • 32kg, 205, complete

D.
5 sets for time
10 GHD Sit ups
45 second Hold from Bar
12 T2B
rest 30s
  • complete 

Session 2:
E3 minutes x 10 sets
30 seconds max assault bike

  • complete


Sunday, June 4, 2017

6/4/17

Session 1:
A.
E3 x 6 sets
3 position Dead stop Front Squats:
1 Dead stop Front Squat to 1/3 + 1 Dead Stop FS to 2/3 + 1 Dead Stop FS
All at Tempo 32X1
For This exercise you will perform 1 deadstop front squat to 1/3 of th eway stood up, then return back to the starting position, then perform 1 deadstop FS to 2/3 of the way stood up, then perform 1 dead stop front squat to full standing.
Set up the lifting blocks so you are able to start in the deepest squat for each rep. break tension at the bottom of each rep then reset under the bar for the next one.
  • 225-255-285-305-325-325
B.
Build over the 6 sets E3 x 6 Sets
1/4 Overhead Squats with 3 second pause at the bottom x 5 reps
Build over the 6 sets


  • 135-155-175-195-195-195
C.
For time:
15 Muscle-Ups
10 Ground to Overhead (155/105 lbs)
12 Muscle-Ups
8 Ground to Overhead
9 Muscle-Ups
6 Ground to Overhead
6 Muscle-Ups
4 Ground to Overhead
3 Muscle-Ups
2 Ground to Overhead

  • 11:55, steady through the G2OH, muscle ups were the limiter, may have walked around a little too much during them. Fun workout.