Friday, April 21, 2017

4/21/17

Session 1:
A.
Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
*Sets 4-6 - 1 rep @ 90-95%
Rest 3 minutes 
  • 305-335-365-385-405-415-415
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
  • complete

C.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 2 reps\
Build from approximately 70% to today's heavy double. Use jerk blocks for this, don't try to re-rack the weight. If you don't have blocks, work singles. 
  • built to 335 tng, 345(+-)
D.
 "2017 Age Group Qualifier Event 3"
Complete rounds of 21, 15 and 9 reps for time of:
Shoulder to Overhead (135/95 lbs)
Chest-to-Bar Pull-Ups
  • 2:56, felt I had to break C2B more than I should have. 

Session 2:
A.
"2017 Age Group Qualifier Event 4"
Two rounds for time of:
10 Deadlifts (315/225 lbs)
20 Deficit Handstand Push-Ups (4.5"/3")
30 Front Squats (95/65 lbs)
Time:6:31

Wednesday, April 19, 2017

4/19/17

Session 1:
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean from Mid-Patella x 1 rep
(pause 3 seconds at mid-patella, then clean)
Build from approximately 65% to today's heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

  • Last successful lift at 315, F at 335

B.
 Four sets of:
Clean Pulls x 3 reps @ 90-100% of 1-RM Clean
Rest as needed

  • At 315
C.
2 sets of 6 LRC with 11# vest
rest 3 minutes
  • complete
D.
BFR protocol:
Single arm sled pull, Single arm ring row; completed on both arms
  • complete
Session 2:
A.
For time:
50 Wall Ball Shots (30/20lb.)
9 Ground to Overhead (205/135lb.)
30 Wall Ball Shots (30/20lb.)
7 Ground to Overhead (225/155lb.)
20 Wall Ball Shots (30/20lb.)
5 Ground to Overhead (245/175lb.
  • time:10:19

4/18/17

Session 1:
A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Push Presses + 1 Snatch Balance
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

C.
Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
*Set 4 - 6 reps @ 80%
*Set 5 - 6 reps @ 80%
*Set 6 - 6 rep @ 80%
Rest 2-3 minutes between sets.

D.
SHSPU x 4 sets of 15 reps, 30s rest between (to 2'' deficit)
  • complete: 6:34.
E.
BFR: SHSPU protocol - 8 minute volume training
  • complete
Session 2:
A.
Every minute on the minute for 21 minutes (7 Sets):
Minute 1: 3 Burpee Box Jump Overs (24"/20") + 5 Muscle-Ups
Minute 2: 3 Burpee over bar + 8 Overhead Squats (155/105 lbs)
Minute 3: 5 Burpee to target+ 10 Toes-to-Bar
  • complete, all UB

4/16/17

A.
3 rounds for time:
30 Worm Squats
30 Over the worm burpees

B.
For time with partner
25 Synchro C2B
50 DL (one person holds static hold while other is working)
25 synchro c2b

All team training complete

4/15/17

Session 1:
A.
Three sets of:
5 Minutes of Running @ 80-85% of 1-Mile Pace
5 Minutes of Jogging @ easy recovery pace
  • complete
Session 2:
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Power Jerk
(pause 2 seconds at mid-thigh before cleaning)
Build over the course of the 8 sets from approximately 65% to something heavy-ish for today.
  • 185-205-225-245-265-285-305-325(+/-)-335(f)
B.
For time:
10 Clusters (185/135 lbs)
8 Clusters (205/145 lbs)
6 Clusters (225/155 lbs)
4 Clusters (245/165 lbs)
2 Clusters (265/175 lbs)
  • completed with nick as a partner, splitting reps
C.
In MM/FF teams of two, complete the following for time:
6/4 Legless Rope Climbs
20 Strict Handstand Push-Ups to 8"/6" Deficit
4/3 Legless Rope Climbs
15 Strict Handstand Push-Ups to 8"/6" Deficit
2/2 Legless Rope Climbs
10 Strict Handstand Push-Ups to 8"/6" Deficit
  • completed with nick

4/14/17

Session 1:
A.
Back Squat
*Set 1 - 5 reps @ 65-70%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 85-90%
*Sets 4-6 - 1 rep @ 90-95%
Rest 3 minutes

  • 315-365-395-415x1x3

B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerks x 3 reps
Emphasize speed and footwork, not load.
  • complete

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a Pause x 1 rep
(pause 2 full seconds in the dip and receiving positions)
Build from approximately 70% to today's heavy over the course of the 6 sets. Note that the pause is only 2 seconds this week.

  • built to 345

D.
Three sets of:
Split Jerk x 1 rep @ today's heavy pause jerk.
Rest as needed

  • complete
Session 2:
A. ******HAD TO DO THIS AN AN INDIVIDUAL DUE TO SCHEDULE
For time, each pair will relay through stations: (M/M F/F M/F)
10 Calorie Row*
10 Calorie Assault Bike*
10 Synchronised Burpee Box Jump Overs (24"/20")
10 Synchronised Toes-to-Bar
10 Shoulder to Overhead/Overhead Hold (165/115lb.)
10 Calorie Row*
10 Calorie Assault Bike*

*If athlete A rows first they will finish on the Assault Bike and vice versa
**second and third pair may start next exercise when station is clear.

once the final pair complete the row/assault bike then begin. . . For time, each pair will relay through stations: (M/M F/F M/F)
20 Calorie Row*
20 Calorie Assault Bike*
20 Synchronised Burpee Box Jump Overs (24"/20")
20 Synchronised Toes-to-Bar
20 Shoulder to Overhead/Overhead Hold (165/115lb.)
20 Calorie Row*
20 Calorie Assault Bike*

*If athlete A rows first they will finish on the Assault Bike and vice versa
**second and third pair may start next exercise when station is clear.

once the final pair complete the row/assault bike then begin. . . For time, each pair will relay through stations: (M/M F/F M/F)
30 Calorie Row*
30 Calorie Assault Bike*
30 Synchronised Burpee Box Jump Overs (24"/20")
30 Synchronised Toes-to-Bar
30 Shoulder to Overhead/Overhead Hold (165/115lb.)
30 Calorie Row*
30 Calorie Assault Bike*

*If athlete A rows first they will finish on the Assault Bike and vice versa
**second and third pair may start next exercise when station is clear.


  • 2:50-6:24-11:07

4/12/17

Session 1:
A.
Every minute, on the minute, for 12 minutes:
Clean from High Blocks x 1 rep @ 70-80%
(barbell should be at mid-thigh on starting)

  • 245 up to 275

B.
 Four sets of:
4-Stop Halting Clean Deadlifts x 1 rep @ 85-95%
(pause 3 seconds at 2" off the floor, mid-patella, mid-thigh, and high hang)

  • complete

C.
2 Sets of:
6 LRC
rest 3 minutes

  • complete
Session 2:
For time:
30/20 Calorie Assault Bike
12 Hang Squat Cleans (225/155 lbs)
20/15 Calorie Assault Bike
9 Hang Squat Cleans (225/155 lbs)
10 Calorie Assault Bike
6 Hang Squat Cleans (225/155 lbs)
  • 6:35 (I think)