Sunday, November 27, 2016

11/27/16

AM:
A.
15 minutes:
Build to heavy Back Squat
-then-
E2: 5x5 @ 355

  • 455, complete

B.
15 minutes
Build to heavy Deficit DL

  • 415


C.
3 sets for times:
10 reps Deficit DL @ 245#
15 Reps Muscle Snatch @ 75#
Rest 60s

  • complete

D.
10 sets:
30s Overhead Walking Lunges 175#
30s Rest

  • 8 each rd
PM:
A.
Wear 5# weight Vest ***for all gymnastics
Gymnastics:
For times:
5 sets of 10 Strict HSPU
rest 30s betwen each
-then rest 2 minutes-
32 Total:
2 sets of 8 Muscle ups
2 sets of 6
1 sets of 4
Rest 30s between each
-then rest 2 minutes- 5 sets of 10 T2B
rest 30s between each
-then rest 2 minutes- 7 sets 5 reps Bar Muscle ups rest 30s between each
  • 4:06 7:36 3:58 About 10 total, hands felt like they were going to tear

B.
13 sets of For cals:
Row 30s rest 90s

  • AVG 15 per rd.

11/26/16

AM:
A.
E2 for 8 minutes: 1 Snatch Pull + 1 Snatch High Pull Snatch Pulls Immediately followed by...
E2 for 8 min 1 Power Snatch + 1 Snatch 
  • 135-185-205-225, 135-185-205-205
B.
E2 for 8 minutes: 1 clean Pull + 1 clean High Pull Snatch Pulls Immediately followed by...
E2 for 8 min 1 Power clean + 1 Clean 
  • 225-255-275-295, 225x2-245x2
C.
EMOTM 6 minutes
Split Jerk x 2 reps
(pause for 3 full seconds in receiving after each jerk)
*305-315
  • 315x1x6
PM:
ALL SETS AT 80%
10 minute AMRAP:
250m Row
10 FR walking lunges 155#
5 GHD sit ups
-r:5 min-
10 minute amrap:
40 DU
5 HPC 205#
5 Burpees
.3 Mile AB
-r:5 min-
For time:
1250m Row
80 WB @ 30#
  • 5RDS
  • 5+1 burpee
  • 8:49

11/24/16

AM.
A
EMOTM x 16 min
1) 1 clean high pull
2) 1 Hang clean + 1 Clean
  • last successful set 295, 315 +/-
B.
15 minutes:
Build to a heavy Front Squat
-then-
E2: 5x3 @ last week + 10# (335#) 
  • complete
C.
For time:
7 Squat Cleans (225 lbs)
21 Pull-Ups
5 Squat Cleans
15 Pull-Ups
3 Squat Cleans
9 Pull-Ups
*3 minutes
***3:28
  • 3:30
PM:
A.
Three sets of:
Run 800 Meters @ 1-Mile PR Pace
Run 400 Meters @ 60% of 1-Mile Pace
Rest 5-6 minutes
  • complete

11/23/16

AM session:
"Assault bike:
3 sets of:
8 sets: 30s 80+RPM, rest 30s
rest 4 minutes between sets"
  • 97-92-95
PM:
A.
EMOTM x 16 minutes
1) 1 Snatch high Pull
2) Hang snatch below the knee + high hang snatch + Snatch 
  • 135-155-165-185-185-195-205-215
B.
E2 x 3 sets
10 Reps Power Snatch at 5# (150) heavier than last week 
  • UB
C.
Three sets for times of:
30 Calories of Assault Bike
20 Overhead Walking Lunges (135 lbs)
Rest 3-4 minutes
Go hard on these sets!
***3:05, 3:10. 2:49
  • 2:57-3:07-3:02

11/22/16

AM:
A
10 min work to a heavy single BP
-then-
E2 x 5x5 @ 5# heavier than last week (255) 
  • 305, complete
B.
EMOTM minutes x 3 sets
1) 12 Reps Push Press @ 5# heavier than last time (180)
2) 8/8 DB Row
  • complete, 32kg
C.
9 sets for times:
2 Legless Rope Climb w/ 5# vest
Rest 30s
  • 10:02, no vest
D.
14 sets: SHSPU 30s on 30s off
5# vest
  • complete, no vest
PM:
A.
12 sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace
  • complete

Tuesday, November 22, 2016

11/21/16

A.
"For time:
12 Muscle-Ups
100 Double-Unders
12 Muscle-Ups
***4:54"
  • 4:32
B.
10 sets:
30s Overhead Walking Lunges 165#
30s Rest
  • complete
C.
600m Sled drag
  • complete, 3x45#s

11/20/16


AM:
A
15 minutes:
Build to heavy Back Squat
-then-
E2: 5x5 @ 355 
  • 435-complete
B.
15 minutes
Build to heavy Deficit DL
  • 425

C.
4 sets for times:
10 reps Deficit DL @ 235#
5 Full cleans @ 235#
15 Reps Muscle Snatch @ 75#
Rest 60s
  • complete

PM:
A.
Wear 5# weight Vest ***for all gymnastics
Gymnastics:
For times:
4 sets of 14 Strict HSPU
rest 30s betwen each
-then rest 2 minutes-
30 Total:
2 sets of 8 Muscle ups
1 sets of 6
2 sets of 4
Rest 30s between each
-then rest 2 minutes- 4 sets of 14 T2B
rest 30s between each
-then rest 2 minutes- 6 sets 5 reps Bar Muscle ups rest 30s between each
  • 6:00 6:19 4:26 Grips broke 1/2 through
B.
12 sets of
For cals:
Row 30s
rest 90s
  • 14-15 per round