Wednesday, May 24, 2017

5/24/17

Session 1:
A.
EMOTM x 15 minutes
1 Power Clean and Push Jerk at 265
  • complete
B.
For time:
40 Cal Row
30 C2B
20 G2OH (135#)
  • 4:57, didnt move the Barbell how I should have here. Probably should have been sub 4. 
C.
Bench Press
- 6 @ 215
- 4 @ 245
- 2 @ 275
- 2 @ 295
- 1 @ 305
  • complete
D.
3 sets of:
12 Wide grip strict Pull ups
-r:30s
20 Push ups
-r:30s
12 Strict HSPU
r: 3'
  • complete
Session 2:
A.
Death By Assault bike:
Start at 10 calories on the first minute. Add 1 calorie per minute until you fail to achieve the cals in the minute. 
-rest 5 minutes-
Repeat starting back at 10 calories
  • First Interval = 18 round complete, 15 in the round of 19. 
  • Second interval = 17 round complete, completely was trashed in the round of 18. 

5/23/17

Session 1:
A.
20 minutes build to heavy snatch
  • stopped at 235, weight felt light, body felt crunchy
B.
20 minutes build to heavy back squat
  • 395, same as above, just felt crunchy 
C.
3 sets of (rest 15 seconds between movements)
45s GHD sit ups
45s Glute ham raise
45s Reverse hyper
  • complete
Session 2:
For time:
20 Cal AB
40 WB @ 30#
15 BMU
100' SA OH Walking lunge 75#
15 BMU
40 WB
20 Cal AB

  • 12:11, Wall balls were rougher than normal. Needed to be tougher on them. Didnt move the wall ball how I should. 

5/21/17

Session 1:
A.
Every 2 minutes, for 24 minutes (12 sets):
Deadlift x 1 rep


B.
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target
Rest 60 seconds until the running clock hits 4:00, and then…
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)
  • 7 LRC, 8 Rope climbs (felt a little slow on these)

Session 2:
For time:
100 Cal Assault bike
30 C2B
15 DL @ 315
75 Cal Assault bike
20 C2B
10 DL @ 315
50 Cal Assault bike
10 C2B
5 DL @ 315
  • time: 24:29

5/20/17

Session 1
A.
E2 minutes x 12 sets
30 seconds max cal row

  • complete 13-15 each round

Session 2:
A.
Build to heavy Push Jerk
  • 335
B.
Build to heavy CG Bench Press
  • 305
C.
For time:
30 T2B
30 Ring Dips from muscle up station
30 Burpees to target
30 Ring Dips from muscle up station
30 T2B
  • 10:40, the dips from the muscle up station took much longer than normal ring dips

5/19/17

Session 1:
Every 5 minutes for 30 minutes:
1 minute Max Calories Assault bike

  • complete

Session 2:
A.
Build to Heavy Snatch
  • 255
B.
Build to Heavy Back Squat
  • 435


Thursday, May 18, 2017

5/17/17

Session 1:
A.
Four sets for efficiency:
9 Alternating DB Snatches (80/55 lbs)
9 DB Overhead Squats
(same arm for all 9 OHS; two sets each arm)
Rest as needed 
  • complete with 85#

B.
Every 2 minutes, for 16 minutes (8 sets):
Jerk x 1 rep, built to heavy single
  • built to 315 and dropped back down to 265. Thumb was hurting pretty bad not he reception of the bar. 
C.
Two sets for times of:
Run 500 Meters
32Strict Handstand Push-Ups
Rest 5 minutes
  • Complete

D.
Three sets of:
Weighted GHD Hip Extension x 15 reps @ 2012
(2 second hold at the top)
Rest 90 seconds
Banded Pallof Press x 10 reps @ 2122
Rest 90 seconds
  • complete
Session 2:
A.
Four sets of:
20 Worm Thrusters
20 Burpees Over the Worm
Rest 60 seconds
  • Complete

5/16/17

Session 1:
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today's "heavy" Front Squat.

  • built to 375

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean x 1 rep
Start at 70%

  • 185-235-255-275-295-315-335-355(f)


C.
 Three sets of:
Barbell Hip Thrusts x 12 reps @ 10X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
  • 235, complete


D.
 Three sets of:
Single arm Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed

  • complete, 32kg

Session 2:
A.
Four rounds for time of:
5 Worm Clean & Jerks
Move the worm 30-feet
20 Push Presses
8 Rope Climbs (1 each teammate)
Rotate pairs, but no rest between rotations. 
  • complete

B.
 For times:
10 Bar Muscle-Ups
10 Dumbbell Overhead Squats (80/55 lbs)
Rest 2 minutes
20 Toes to Bar
15 Dumbbell Overhead Squats
Rest 2 minutes
30 Chest-to-Bar Pull-Ups
15 Dumbbell Overhead Squats
  • complete; Everything UB

C.
Two sets for times of:
20/15 Calorie Assault Bike Sprint
When the running clock reaches 1:00...
25 Synchronized Wall Ball Shots
Rest 6 minutes
  • Assault bike completed in 19s each time.