Sunday, May 29, 2016

5/29/16

AM:
A.
Every minute on the minute:
Minute 0-4: Clean & Jerk x 1 rep @ 225lb.
Minute 5-9: Clean & Jerk x 1 rep @ 240lb.
Minute 10-14: Clean & Jerk x 1 rep @ 260lb.
Minute 15-19: Clean & Jerk x 1 rep @ 260+lb. 
  • Minute 0-4: 225
  • Minute 5-9: 245
  • Min 10-14: 255
  • Min 15-19: 275-295-315 - 315(f) - 315(f), just wasn't getting out of the hole. 
  • only did cleans here, ceiling wasn't high enough in the garage to jerk without hitting the garage door

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

C.
In 15 minutes Build to a heavy DL then. . .
Four Sets of:
DL x 3 reps @ 75-80% of todays heavy Single
Rest 2-3 minutes
*No Tng
  • Built to 435, missed 465
  • 4 sets @ 345
PM:
A.
EMOTM x 9 minutes
Freestanding Handsatnd Hold x 30 seconds
Toes-to-Bar x 12-15 reps
L-Sit x 30-40 seconds 
  • Complete: 15 T2B every set

B.
Four sets of:
Row 500 Meters
10 Hang Squat Clean (155 lbs)
12 Strict Handstand Push-Ups
Run 400 Meters
Rest 4 minutes
Times to beat: "4:11 / 5:46 / 5:42 /5:34"
  1. 5:22
  2. 5:04
  3. 5:22
  4. 5:45
  • Overall this went better than it did a year ago. Last year I did this first thing in the AM, this year I did it after a heavy lifting session. HSPU are definitely progressing. lots of work to do. fun stuff. 

5/28/16

AM:
A.
Three sets, not for time, of:
Double-Unders x 40 unbroken reps
V-Ups x 15 reps
Bar Muscle Ups x 2-5 reps

  • Complete: 5 BMU every set, All DU UB

B.
EMOTM x 8 min
60s Max reps Muscle ups
60s Banded Push-Ups x Max Reps
  1. 10 mu / 12 pu
  2. 4 mu / 9 pu
  3. 4 mu / 9 pu
  4. 4 mu / 9 pu
  • this got rough quick. fun stuff
C.
5 sets of:
Bar facing burpees 90 seconds
Rest 90 seconds

  1. 23
  2. 24
  3. 24
  4. 24
  5. 24
  • Did Erg facing burpees instead. created a higher jump and allowed me to avoid setting up a barbell. 


PM:
A.
Every minute on the minute:
Minute 0-4: Snatch x 1 rep @ 180lb.
Minute 5-9: Snatch x 1 rep @ 195lb.
Minute 10-14: Snatch x 1 rep @ 210lb.
Minute 15-19: Snatch x 1 rep @ 210+lb.

  • Complete: my last 5 reps were 215x3, and 225x2


B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 285lb.
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

  • complete


C.
In 15 minutes Build to a heavy Back Squat then. . .
Four Sets of:
Back Squat x 3 reps @ 85% of todays heavy Single
Rest 2-3 minutes

  • Built to 385
  • Sets @ 325


D.
Three Sets of:
Good Morning x 6-8 reps @ 30X1 (heavier than last week)
Rest as needed

  • completer @ 215

5/27/16

30 minutes @ 60%
30 cal Assault bike
400m run

  • complete, 4 rounds + 30 cals

Thursday, May 26, 2016

5/26/16

A.
E2
Five sets of:
Hang Snatch x 2 reps @ 230lb.
  • completed @ 235, 
  1. +/-
  2. +/-
  3. ++
  4. ++
  5. ++

B.
E2
Five sets of:
Power Clean + Jerk @ 290lb.
  • complete @ 295, felt solid

C.
In 15 minutes Build to a heavy Front Squat then. . .
Three Sets of:
Front Squat x 3 reps @ 80+% of todays Heavy Single
Rest 2-3 minutes 
  • built to 365, sets @ 295
D.
E90s
Three sets of:
Supine Ring Rows x 10 reps @ 21X0
12 UB muscle snatches @ 95#
  • complete
E.
C2B pull ups: 4 sets of 15 reps, rest 30-40s
  • UB/UB/UB/10-5, 3:00
F.
T2B: 3 sets of 20 reps, rest 30-40s
  • Time: 4:30

Wednesday, May 25, 2016

5/25/16

A.
Every two minutes for 14 minutes:
Snatch x 1 rep
*Build based on feel

  • 135-185-185-215-235-245-255
  • felt really good today
B.
Every two minutes for 14 minutes:
Clean & Jerk
*Build based on feel 

  • 205-255-275-295-315-325(+/-), shut it down there to save my CNS. 325 was all I had today
  • best C+J have felt in a while

C.
In 15 minutes Build to a heavy Back Squat then. . .
Three Sets of:
Pause Back Squat x 3 reps @ 75-80% 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. 

  • Built to 405, sets @ 305
D.
Two sets of:
Run 600 meters @ 85%
200 meter walk
Then. . .
Two sets of:
Run 300 meters @ 90%
Rest 60 seconds
Run 300 meters @ 90%
300 meter walk
  • 600m runs right at 2 min each
  • 300m runs right at 1 minute each
  • Felt good. 

Tuesday, May 24, 2016

5/24/16

A.
E 2:
Five sets of:
Behind the Neck Jerk x 2 rep @ 265lb.

  • complete, felt good
B.
E2
Five sets of:
High Hang Clean x 2 reps @ 300+lb.

  • 285-285-295-295-295, this was rough last week so I went a little under 300# while still progressing it from last time. Felt really good today.

C.
E2
Four sets of:
Push Press x 5 reps @ 215lb.

  • complete: felt good

D.
In 15 minutes Build to a heavy Bench press then. . .
Three Sets of:
Bench Press x 3 reps @ 85-90% of todays Heavy Single
Rest 2-3 minutes 

  • No spotter: built to 275, sets at 255. didn't feel comfortable going heavier due to no spot. 

E,
12 minutes:
60s Strict HSPU
60s Push ups
60s C2B pull ups(strict)

  • SHSPU: 15-6-6-5
  • PU: 16-18-18-19
  • strict C2B: 8-7-7-8

Sunday, May 22, 2016

5/22/16

AM:
A.
Every two minutes for 14 minutes:
Clean & Jerk
*Build based on feel
Then. . .
Three sets of:
Clean + 2 Jerk @ 85%
Rest as needed 

  • built to 315, sets @ 265
B.
Every 2 minutes, for 10 minutes (5 sets): 2-Stop Halting Clean Deadlift @ 360lb. (Pause for 3 seconds at each of the following positions: mid-patella + mid-thigh– USE STRAPS) 

  • complete

C.
In 15 minutes Build to a heavy DL then. . .
Four Sets of:
DL x 3 reps @ 75+% of todays heavy Single
Rest 2-3 minutes
*No Tng 

  • built to 465, by far the best my DL has felt in a long time. sets @ 345

D.
E2 minutes
Three Sets of:
Banded Good mornings x 25 reps
30 seconds Max reps 75# muscle snatch

  • complete: green band + 13/14/14 reps

PM:

  • no time for a second session today. I got home from Cary later than normal and I had a lot of prep work to do for the week. Once again, going to try and make this up. 
A.
Three sets for max reps of: 
30 seconds of Muscle-Ups 
30 seconds of Rest 
30 seconds of Alternating Pistols 
30 seconds of Rest 
30 seconds of Box Jump (24") (open hip, feet on) 
30 seconds of Rest 


B.
Five sets of:
500 meter run @ 85%
60 seconds rest
500 meter run @ 85%
Rest 2 minutes