Sunday, September 25, 2016

9/25/16

AM:
A.
10 minutes Build to heavy Single Squat
-then-
E2 x 5 sets
5 reps Squat @ last week +20# 
  • 425-455(f)
  • Sets at 315
B.
15 minutes to todays heavy Single deficit DL 
  • 425
C.
EMOTM 10 minutes:
30s Max reps DL (295#), 2 inch deficit 
  • 6-7-7-8-6-7-7-7-7-7
D.
8 sets of:
1 Minute AMRAP Power Snatch 135#
rest 30s
-then immediately into-
50 Power Snatch @ 75# for time
  • 8-8-8-9-8-8-8-8
  • time: 2:57

PM:
A.
5 sets of:
Row 1000 meters @ 5km PR Pace - 2s
rest 30 seconds 
  • Sets at 1:53 pace
B.
For efficiency:
100 Hand Plank Shoulder Taps
75 Tuck Rocks
50 V-Ups
  • complete

C.
BFR: HSPU protocol 
  • complete
D.
BFR: Squat protocol
  • complete

9/24/16

AM:
A.
Clean and Jerk
E2 x 7 sets
3 position (high hang, knee, below knee)
-then-
6 minutes to build to a heavy single

  • 135-185-225-245-265-285(+-XX)-285
  • Built to 315

B.
5 sets of:
Squat Clean @ 225 x 6 reps
rest 60s

  • 8:30

C.
6 sets of 60s Bar facing burpees
rest 45s

  • 21-18-17-17-17-18
PM:
A.
200 cal Assault bike for time:
  • 14:59
B.
BFR: Squat protocol
  • complete

Friday, September 23, 2016

9/23/16

AM:
A
10 minutes Build to heavy Single FS
-then-
E2 x 5 sets
5 reps front Sq Last week + 20# 
  • built to 355, sets at 295
B.
4 sets: EMOTM
1) 8 Single Arm Rows
2) 45s KB rdl
3) 8 Single arm Rows
4) 45s KBS heavy 
  • complete, used 40kg kb for all
C.
Every minute, on the minute, for 15 minutes:
Minute 1 - 4 weighted strict pull up (40#)
Minute 2 - L-Seated Dead Hang x 30-45 seconds
Minute 3 - Unbroken Double-Unders x 30-40 reps
  • complete
PM:
A.
Gymnastics:
For times:
5 sets of 13 Strict HSPU
rest 30s betwen each
-then rest 2 minutes-
8 sets of 5 Muscle ups (dropped number of sets to 8 to preserve hands)
Rest 30s between each
-then rest 2 minutes-
5 sets of 13 T2B
rest 30s between each
-then rest 2 minutes-
5 sets of 5 BMU
rest 30s between each
  • 5:22-9:05(8sets)-6:09


9/21/16

session 1:
A.
E2 x 7 sets
3 position (high hang, knee, below knee)
-then-
6 minutes to build to a heavy single 
  • 135-155-175-195-215-235(f)-235(f), kept throwing it behind
  • built to 235, missed 255
B.
10-1 reps of:
Power Snatch (155lb.)
Overhead Squat
KBS 32kg
*** 30 min cap 
  • 19:52
C.
5 sets of: 120s max effort farmers carry rest 60s
  • complete with 32 kg kb's
D.
BFR strict hspu protocol 
  • complete
Session 2:
6 x 400s run
rest 60s
  • complete, sets between 1:15 and 1:30
B.
BFR Squat protocol
  • complete

9/20/16

A.
10 minutes:
Build to today's Heavy Jerk Triple
Then. . .
5 minutes
Build to today's Heavy Jerk Single

  • 295, 335
B.
E2
Five sets of:
Bench Press x 5 reps @ 70% + 20#
+
One set of:
Bench Press x Max reps @ 70% + 20#
  • 240x5x6

C.
EMOTM x 3 sets of each
1) Pronated strict Pull-Ups x 30s max reps
2) Seated Dumbbell Press x 10-12 reps
  • complete with 50# DB's x 10 reps
D.
12 sets of:
60s ME SHSPU
Rest 30s
  • 20-10-7-10-8-8-8-7-8-6-8-7

Sunday, September 18, 2016

9/18/16

AM:
A.
10 minutes Build to heavy Single Squat
-then-
E2 x 5 sets
5 reps Squat @ last week +10# 
  • 415, sets at 305
B.
15 minutes to todays heavy Single 2'' deficit DL 
  • 435
C.
EMOTM 10 minutes:
30s Max reps DL (275#), 2 inch deficit 
  • 8-6-7-4-7-7-7-6-7-7
D.
7 sets of:
1 Minute AMRAP Power Snatch 135#
rest 30s
-then immediately into-.
2 sets of : (shortened from 5 sets due to hand tearing)
1 min amrap (Squat) Snatch @ 135 lbs
rest 30s
-then immediately into-
50 Power Snatch @ 75# for time
  • PS: 8-7-7-7-7-7-7
  • SS: 7-7
  • PS FT: 3:21
PM:
5 sets of: Row 1000 meters @ 5km PR Pace rest 30 seconds
  • Avg pace per set: 1:56-1:55-1:54-1:54-1:54
B.
EMOTM x 3 sets
1) 50s hollow rocks
2) 50s superman rocks
  • complete

9/17/16

AM:
A.
10 min
Clean & Jerk to a Heavy Double
*NOT touch and go
-then-
E2
Five sets of:
Clean & Jerk x 1 rep @ Today's Heavy Double
-then-
E2
Three sets of:
Clean & Jerk x 3 reps @ 90% of Today's Heavy Double
-then-
One set of:
Clean & Jerk x 5 reps @ 85% Today's Heavy Double
  • Missed the second clean at 315, sets off 295: 295 / 255 / 245
B.
 4 sets of:
Squat Clean @ 225 x 6 reps
rest 60s
  • total time: 7:23

PM:
Absolutely fried from a practice licensure board test

20 sets @ 80%
30s Assault bike
30s walk rest
  • complete
B.
BFR Squat protocol throwing 20# wall ball
  • complete