Wednesday, June 29, 2016

6/29/16

A.
Every two minutes for 12 minutes (6 sets):
Set 1+2: Hang Power Snatch x 3 reps @ 165lb.
Set 3+4: Hang Power Snatch x 3 reps @ 175lb.
Set 5+6: Hang Power Snatch x 3 reps @ 195lb
  • complete
B.
 Every two minutes for 12 minutes (6 sets):
Set 1+2: Hang Power Clean x 3 reps @ 215lb.
Set 3+4: Hang Power Clean x 3 reps @ 235lb.
Set 5+6: Hang Power Clean x 3 reps @ 255lb. 
  • complete
C.
Every two minutes for 10 minutes (5 sets):
Set 1: Front Squat x 2 reps @ 285lb.
Set 2+3: Front Squat x 3 reps @ 325lb.
Set 4+5: Front Squat x 3 reps @ 365lb.
  • 2 sets of 2 @ 285
  • 4 sets of 3 @ 325, 365 wasn't happening today for reps. 

D.
12 minutes: EMOTM
1) 45s ME: Strict HSPU
2) 45s ME: Kipping HSPU
3) 45s ME: Muscle ups
  • SHSPU:18-4-5-5
  • KHSPU: 17-12-12-12
  • MU: 4-5-5-5

6/28/16

A.
E2
Three sets of:
Power Snatch x 1 rep @ 90%
Then. . .
E2
Three sets of:
Power Snatch x 1 rep @ 95%
Then. . .
E2
Three sets of:
Power Snatch x 1 rep @ 100%
  • 195-205-215
B.
E2
Three sets of:
Power Clean & Jerk x 1 rep @ 90%
Then. . .
E2
Three sets of:
Power Clean & Jerk x 1 rep @ 95%
Then. . .
E2
Three sets of:
Power Clean & Jerk x 1 rep @ 100% of today's single
  • 265-285-295
C.
14 Minutes:
Build to Heavy Bench press
  • 305

D.
Every minute, on the minute, for 15 minutes: 
Minute 1 – 45s Strict Pull-ups 
Minute 2 – 45s Double Unders 
Minute 3 – 45s 75# Muscle Snatch
  • PU: 14-8-8-8-7
  • DU:62-50+, rope broke...audible to push ups: 24-24-21
  • PS: 13-10-14-15-14

Sunday, June 26, 2016

6/26/16

A.
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 2 minutes


Only had time for 4 sets before having to go to my certification course, sets @ 1:57 pace

6/25/16

AM:
A.
Every two minutes for 14 minutes:
Snatch x 1 rep
*Build based on feel
Then. . .
Three sets of:
Snatch x 1 @ 90-95% of todays Heavy Single
Rest as needed 

B.
Every 2 minutes, for 10 minutes (5 sets):
2-Stop Halting Snatch Deadlift + Snatch Pull @ 315lb.
(Pause for 3 seconds at each of the following positions: mid-patella, mid-thigh, then snatch pull from mid-thigh – USE STRAPS) 

C.
In 15 minutes Build to a heavy Back Squat then. . .
Four Sets of:
Back Squat x 3 reps @ 90% of todays heavy Single
Rest 2-3 minutes


D.
Five sets of:
60s Strict HSPU
60s Hollow Hold/Rock
Rest 60s

Results:
A.
built to 255, sets at 225 

B.
complete 

C.
built to 405, sets at 365 

D.
22/13/15/13/14


PM:
Five sets of:
Airdyne 30 Calories
8 Bar Muscle-Ups
12 Bar Facing Burpees
24 Kettlebell Swings (32kg)
Rest 3 minutes

  1. 4:15
  2. 4:34
  3. 5:16
  4. 6:00
  5. 6:25
  • As my BMU fatigued, sets got longer

6/24/16

A.
Every two minutes for 14 minutes:
Clean & Jerk
*Build based on feel
Then. . .
Three sets of:
Clean & Jerk @ 90-95% of todays heavy single
Rest 3 minutes

B.
Every 2 minutes, for 10 minutes (5 sets):
2-Stop Halting Clean Deadlift + Clean Pull @ 365lb.
(Pause for 3 seconds at each of the following positions: mid-patella, mid-thigh, then clean pull from mid-thigh – USE STRAPS) 

C.
In 15 minutes Build to a heavy DL then. . .
Four Sets of:
DL x 3 reps @ 90% of todays heavy Single
Rest 2-3 minutes


D.
5 sets of
30s Heavy KBS @ 44kg
Rest 30 seconds
30s Muscle Snatch @ 75#
Rest 30s
Results:
A.
built to 315: sets @ 285 
B.
complete 
C.
built to 435, didnt have time for the sets
D.
  • KBS: 18-18-17-17-13
  • MS: 12-12-12-11-7

6/23/16

A.
Every two minutes for 14 minutes:
Snatch x 1 rep
*Build based on feel 
  • 165-185-205-225-245-265(f)x2
B.
Every two minutes for 14 minutes:
Clean & Jerk
*Build based on feel 
  • 185-235-255-275-295-315-325(f)
C.
In 15 minutes Build to a heavy Back Squat then. . .
Four Sets of:
Pause Back Squat x 3 reps @ 90% of todays heavy Single
Rest 2-3 minutes
*Pause 3 seconds at bottom position of squat. No bounce out of squat. Focus on upright torso and tight core. 
  • 185-235-285-335-365-385
  • sets at 345

D.
10 minute AMRAP
5 Hang Sq. Cleans 155#
7 Bar facing burpees
  • 9 rounds

Wednesday, June 22, 2016

6/22/16

A.
E2
Five sets of:
Snatch High-Pull + Hang Power Snatch + Overhead Squat
*Heavier than last week 
  • 205-215-225-235-245(complete but squared on snatch)
B.
E2
Five sets of:
Power Clean + Jerk
*Load based on feel 
  • 235-255-275-295-315(f)
C.
E2
Four sets of:
Snatch Push Press x 5 reps
*Heavier than last week 
  • 205-205-215-215
D.
In 15 minutes Build to a heavy Front Squat then. . .
Three Sets of:
Front Squat x 3 reps @ 90% of todays Heavy Single
Rest 2-3 minutes 
  • built to 355, sets @ 315
E.
Two sets of: 300 meter Sprint 300 meter Jog Rest 60 seconds Rest 2 minutes then. . . Four sets of: 50 meter Acceleration 150 meter Sprint 30 second Rest 200 meter Jog 60 second rest
  • complete felt good