Tuesday, May 3, 2016

4/30/16





A

"Take 3 minutes to draw out your foot work https://www.youtube.com/watch?v=ZNYlkIvcdW0&index=1&list

Jump & Lands x 10 reps

Every minute, on the minute, for 6 minutes:

Drop to Split x 1 reps http://www.catalystathletics.com/exercise/417/Drop-To-Split/

and then . . .

Every 2 minutes, for 20 minutes, complete:

Jerk @ 275+lb.
Complete
135-185-235-235-265-275
275-275-295-305-325-335f-335-345-355-365f




B

"In 15 minutes or less build to today's heavy Press Single

Three sets of:

Max reps @ 75% of todays Heavy Single."
95-115-135-145-165-185-195-205f
145x 8-8-7

C

"Three sets of;

Single Arm Dumbbell Row x 8 reps each arm @2111

rest as needed

Banded Pull-Aparts x 30-40 reps

rest as needed"
Rows: used 75#
Bpa: red band

D

"Three sets of:

Stationary Dips x 2 Minutes

rest 60 seconds

Make this so that you do not have to stop then entire 90 seconds. If you need to add a band to assist you then that will be fine"



30-26-22, no assistance used

5/3/16

A.
Every 3 minutes for 15 Minutes (4 sets) of:
Strict Press x 6 reps @12X1
Build in weight
One sets of:
Strict Press x 8 @ 81% 
  • 95-115-125-135-140
  • 175x3, 165x1, 155x2, 145x2 ***wasnt able to hit 8 reps at the 175 so I did ME drop sets until I hit 8 reps.

B.
Three sets of:
Strict Chest-to-Bar Pull-Ups x max reps
Rest as needed 
  • 9-7-6

C.
Every two minutes, for 8 minutes (4 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110 
  • 10 reps x 70# for al sets

D.
Three sets of:
Bent-Over Barbell Row x 10 reps @ 21X0
Rest as needed 
  • used 175

E.
Four rounds for time of:
30 Wall Ball Shots (30lbs)
30 Kettlebell Swings (32kg)
  • time: 14:30, pressing felt smoked fast throwing the 30# ball during this. 

Monday, May 2, 2016

5/2/16

For time:
Row 5k

  • Time: 19:32.6. A little off my PR, but this hurt. It was all I had today. Could tell I had not done a distance row in some time. I tried to come out and just hold a moderate pace from the beginning. I think it would have benefited me to come out harder and allowed more room for drop off through the middle. Fun stuff

Sunday, May 1, 2016

5/1/16

AM:
A.
in 15-20 minutes build to today's heavy Hang Snatch 
  • 135-165-185-205-215-225-245-255-265f-265
B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2-3 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
  • complete @ 265
C.
In 15 minutes Build to a heavy Back Squat then. . .
Three Sets of:
Back Squat x 2 reps @ 90% of todays heavy Single
Rest 2-3 minutes 
  • 135-225-275-295-325-345-375-405
  • sets @ 365
D.
Four sets of:
Sumo Dimmel Deadlifts x 20 reps @ 200lb.
Rest as needed
  • complete

PM:
A.
Every 4 minutes, for 20 minutes (5 sets), for max calories:
45 seconds of Assault Bike
10 Fat Bar Deadlifts (225lb.)
Rest the remainder of the 4-minute period.

  • complete with 230# axle bar. 
  1. 20/1:05, UB
  2. 17/1:02, UB
  3. 16/1:02, UB
  4. 17/1:03, UB
  5. 17/1:03, UB

B.
T2B: 4 sets of 15 reps, rest 30-40s
  • time: 4:23
C.
C2B: 3 sets of 15 reps, rest 30-40s
  • time: 1:50ish, UB.

Thursday, April 28, 2016

4/28/16

A.
Every 3 minutes for 12 Minutes (4 sets) of:
Strict Press x 5 reps @12X1
Build in weight
-then-
One sets of:
Bench Press x 8 @ 79% 
  • 95-135-155x4-145x5
  • Thought the second part said strict press. Did 165#x5 on strict press. 
B.
Four sets of:
Banded Push-Ups x Max Reps
Rest as needed 
  • 12-12-10-11, purple band
C.
Three sets of:
Bent-Over Barbell Row x 10 reps @ 21X0
Rest as needed 
  • complete @ 165#
D.
Four sets of: Banded Low Row x 20 reps (https://vimeo.com/14726190)
  • complete, green band

E.
 For time:
18 Muscle-Ups
12 Hang Snatches (185lb.)
At the 10 minute mark. .
For time:
50 Calorie Assault Bike
  • time: 9:15, this was a disaster ha. Was absolutely smoked from the pulling and the pressing. Muscle ups took way longer than they should have and hang snatches were in singles.
  • time: 2:45

4/27/16

A.
Twelve sets of:
Front Squat x 2 reps @ 285lb.
rest 60 seconds 
  • complete, felt good
B.
Every Minute for 12 Minutes:
*Deadlift x 2 reps @ 350lb.
*Reset for your second rep on the ground. No Touch and Go 
  • complete, felt good

C.
Three sets of:
Barbell Goodmornings x 6-8 reps
rest as needed
Kettlebell Lunges x 16-20 steps each leg
rest as needed 
  • GM: 3 sets of 6 @ 205
  • 20 lunges each leg, each set @ 52# in each hand. 

D.
Every Minute, for 15 Minutes(4 sets) of:
Minute 1 - 10 Burpee Box Jump Overs (24")
Minute 2 - 12 Front Rack Lunges (155lbs)
Minute 3 - 15 Kettle Bell Swings (70)
  • Absolutely hit a wall energy wise during the Lunges/GM in part C. Shut it down after I tried to get going and just really had nothing in the tank.

Tuesday, April 26, 2016

4/26/16

A.
Five sets of:
Hang Snatch x 2 reps @ 225+lb.
Rest as needed 
  • 5 sets of 225#, stayed here today as my CNS felt a little low from work for whatever reason.
B.
Five sets of:
Power Clean + Jerk @ 275+b.
Rest as needed 
  • 5 sets at 275#, stayed here today as my CNS felt a little low from work for whatever reason. 
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 
  • 185-255-295-325-355, 365 was definitely there so I based my numbers off of 365 for the day. 375 would have been pretty iffy I think.
  • 3 sets of 3 @ 295#

D.
For time:
30 Strict Handstand Push-Ups
60 Alternating Pistols
80 Chest-to-Bar Pull-Ups
100 Wallball Shots (20lb.)30 pound ball
  • Time: 18 minutes with 30# WB. Didn't have a 20# ball at home. SHSPU completed in 2:12, Pistols completed by 4:12. C2B took a little longer than expected, and 100 WB's at 30# got tough really quick. Its amazing how much heavier that 30# ball feels when you haven't thrown it in a while. This would have been much quicker if It was with the 20# ball.