Training for Week of 7/21 - 7/25

Monday 7/21

A1. Press 65%x5, 70% x 4, 75% x 3, 80% x 2, 85% x 1   

115-125-135-145-155x5(+1)-115x17

A2. AMRAP (-1) Strict Ring Pull-ups; 5 sets

11-11-11-11-11

B1. Ring Push-ups @30X1; 5 x 15

B2. Pendelay Rows - 5 x 5    

(135-157) 179-190-200-210-220

C. EMOM for 20 min

Odd - 15 KB Swing - 70#

Even - 10 Burpees

+

1 min Goblet Carry - 70# AFAP x 3; rest 1 min

Tuesday 7-22

A. Back Squat - 5-4-3-2-1+

320-340-360-380-400

B. 20 rep Back Squat - 310#

C. 5 RFT of

7 DL - 315#

21 DUs

Time: 4:49

+

C. 1 min yoke carry - 225# AFAP x 4; rest 1 min b/t carries

Thursday 7-24

A. PC + PP - 75% x 3+1, 80% x 2+1, 85% x 2+1

(135-165-185)205-220-235

B. PC - Max for the Day

250-265-275

C. HPC - Max for the Day

285-295-305 (f)

D. Clean Pulls - x 3 x 4

285#

C. "Heavy Dianne"

21-15-9

DL - 275#

HSPUs 

Time: 6:11 (HSPUs killed me...)

Friday 7-25

A. FS - 5-4-3-2-1+

250-270-285-305-320x3

B. WTD Pull-ups - 5-4-3-2-1+

60-65-70-75-85x2

C. AMRAP Strict Pull-ups - 16 (+1)

+

For time:

20 Back Squat - 225# (:43)

40 T2B (3:08)

60 KBS - 70# (3:52)

Time: 7:11*

*Had a watch malfunction - 3:09 (Squat + TTB) + 3:52 (KBS - Grip was giving out. Done in sets of 10 with about 10-15 sec b/t sets) - Estimated about 10 sec for transition between movements for total time.

+

Trap Bar Carry - 250# - AFAP in 1 min; rest 90sec; x 3

Hands were so raw I had to set the bar down b/c it felt like the flesh on my hands were about to peel off.

Training for week of 7/14 - 7/21

Monday 7/14

A.Press 5 x 3+

125-130-140-150-155(4)

B.Body Rows 

15-12-12-12

+

7 rounds of:

7 KB Swings - 70#

7 HR Push-ups

Time: 3:31

+

3 sets of Goblet Carry - 70#

AFAP in 1 min; 1 min rest 

Tuesday 7/15

A. Back Squat - 5x3+

275-320-335-350-365-380 (4*)

B. 20 rep back squat - 300#

C. 10 RFT of:

5 DL AFAP (TnG) - 315# 

10 GHD

Time: 11:30-45*

*timer malfunction - accidentally stopped it after round 7 around the 6:45-55 mark and had to restart for last three rounds.

D. 3 sets of Trap Bar Farmer's Carry - 225#

AFAP in 1 min; 1 min rest

Friday 7/18

A1. Front Squat - 5x2+

(135-185-225) 240-255-270-285*-300*(5)

*belt

A2. WTD Pull-ups - 5 x 3+

55-60-65-70-75 (5)

+

B. 5-4-3-2*-1* RFT of:

Power Clean - 225#

Bar MU

Time: 6:15

*missed once on set of 2 and twice on set of 1. Had to walk around a bit to recover enough to get em.

+

C. 4 sets of Yoke Carry - 205#

AFAP in 1 min; rest 1 min

+

D. AMRAP Strict BW Pull-ups - 15 (+1)

Saturday 7/19

A. PC + PP - 75%x 3+1 x 2; 80% x 2+1; 85% x 2+1; 90% x 1

(135-165-185) 205-220-235*-250*

B. Clean Pulls 85% x 4 x 3

250-250-250

+

5 RFT of

5 DL - 275#

10 Burpees

Time: 2:59 (not sure if that's a PR or not...part of me thinks I've gone lower)

+

3 sets of OH Carry - 115#

AFAP in 1 min; rest 1 min

Training for Week of 7/7 - 7/12

Wednesday 7/9

A. Back Squat - 5 x 5+ @ 65-70-75-80-85

275-300-325-340-365 (6)

+

10 min AMRAP of

3 DL - 315#

6 Ring Dips

9 Toes-to-Bar

Rounds: 8 + 2 after time 

Thursday 7/10

A1. Press - 5 x 5 @ 65-70-75-80-85

115-125-130-140-150 (6)

A2. WTD Pull-ups - 5 x 5+

45-50-55-60-65 (5)

+

21-15-9 

Spartan Tire Flips

HR Push-ups

Time: 10:08

Saturday 7/12

A. FS - 5 x 3+ 65-70-75-80-85+

225-240-255-270-285 (5)

B. PC + PP - 70% x 3+1x2x2; 75% x 3+1x2

195-205

+

12-9-6 of

Power Clean - 185#

Strict Pull-ups

Time: 4:24 (strict pull-ups were broken after 6 reps...had to fight the urge to kip)

+

5 rounds of

5 DL - 275#

5 Burpees

Time: 1:46 

Vacation/KB/BW WODs 6/29 - 7/7

Sunday 6/29

TRAINING:

20min @ 80-85%

2 Cleans

1 Press

3 front squats

Approximately 25 - 30 complete rounds

Monday 6/30

TRAINING:

A. EMOM - 20 min

Odd - 20 KBS

Even - 10 pistol Squats

B. EMOM - 20 min

Odd - Broad Jumps - MD

Even - 10 Clapping Push-ups

C. EMOM - 10 min

Odd - 15 KB Rows - right arm

Even - 15 KB Rows - left arm

Wednesday 7/2

TRAINING:

A1. Ring Pull-ups - 51X2 x 5 x 5

A2. HSPUs - 51X2 x 5 x 5

B1. Ring Rows - 30X1 x 10 x 4

B2. Ring Dips - 30X1x 5-8 x 4

C1. Renegade lunges - 60/30 KB x 10 x 4

C2. SL RDL - 60/30 KB x 10 x 4

D. Trail/Hill Sprints x 10; walk down to recover

Friday 7/4

TRAINING:

4 sets of:

A1. 10 Pistol squats - 30#KB; rest 1 min

A2. Strict Ring pull-ups - AMRAP (-1); rest 1 min

+

Power 5 Complex - 5 rounds w/ 60# KB

5 swings/arm

5 snatches/arm

5 cleans/arm

5 front squats/side

5 Press/arm

Sunday 7/6

TRAINING:

A. SA KB Press - 60# x 8 x 4; rest 1:30

B. Goblet Squat - 15 reps EMOM for 15 min - 60# KB 

+ 

10 rounds of 

12 KB Swings - 60#

10 Burpees 

Monday 7/7

TRAINING:

A. EMOM for 10 min

Odd - 6-8 ring pull-ups 

Even - 12 HR Push-ups

B. EMOM for 10 min

Odd - 3 KB Snatch + 3PP + 3FS right

Even - 3 KB Snatch + 3PP + 3FS left

C. Hill Sprints x 12; walk back recovery

 

Training for Week of 6/23

Monday 6-23

A1. Wtd Ring Dips x 5's + AMRAP BW

30-40-50-50-50-50 + 20

A2. Wtd Chin-ups x 5's + AMRAP BW

55-55-55-55-55-55 + 15

+

3 RFT of:

20 Wall Ball

20 KBS - 70#

Time: 4:41*

*PR for this couplet, but I Did this in reverse order. Rx'd with WB first and KBS second

+

Strict TTB - 6 x 10

Wednesday 6-25

A. Press - 5 x 5

100-115-130-140-155-100 (AMRAP)

Rest 3min

+

Nate

AMRAP in 20 min of

2 MU

4 HSPUs

8 KBS - 70#

13+1MU (finished 14th after time expired)

+

HS Walk practice

Thursday 6-26 or Friday 6-27

Hip mobility work

Max DH Pull-ups

A. Back Squat - 5 x 5

245-275-305-335-365

+

21-15-9

Tire flips

6-point Burpees

Time: 6:51