Monday 5/4 (Being 5/19/14)
A. back squat @30X1; 2-3×5; rest 3mins
135-185-225-275-310-330-350-370-390
B. wtd chin up cluster 5. 4. 3. 2. 1; rest 20sec btw reps/rest 3mins x 2
45#
C. close grip bench press @30X1; build to a max
135-165-185-205-225-245-265(f)
+
5, 4, 3, 2, 1 for time 80-90% effort - time: 23:00
wall walk
SC 225#
rope climb 15′
Notes:
– build per set for BS
– shoulder width on grip pronated
– 16-18″ apart for CGBP build per set
– “grinder” pace on 5, 4, 3, 2, 1
Tuesday 5/5 (Being 5/20/14)
A. snatch from high blocks (high hang) build to tough single in 10mins
95-115-135-155-165-175-185-195-205-215
B. emom – snatch pull x 1/hang power snatch x 1/OHS x 1 – 8mins moderate perfect form - 145-145-150-150-150-150-155-155
+
50 TGU 1.5pd alt hands per rep - 11:25
Thursday 5/7 (Being 5/21/14)
A. push press x 1/split jerk x 1; build this complex to a max in 10mins
95-135-185-205-220-230-245(f)
B. emom – 12mins
odd – DB push press @10X2 tough x 4-5 - 40-50-60-70-70-70
even – MU + 5 ring dips - as Rx'd
C. pendlay row @20X1; 6-8×4; rest 2mins - 135-145-155-165*
+
4 sets tough effort - approx :55/set
8 thrusters tough build per set 120-130-140-150
6 burpees AFAP
AD 20sec all out (20 Split lunge jumps)
rest 4-6mins (3min)
Notes:
A. Got here late, should've warmed up better.Felt soft through the core and shoulders.
B/C. DB push press was good. Need to work on stability over head. Went off cadence on last two. Couldn't hold it at top for 1 count.
Friday 5/8 (Being 5/23/14)
A. emom – FS @20X1 x 2-3 60-65% of 1rm – 8mins speed focus - 225#
B. emom – 12mins
odd – 10 wall balls 20# - 10' target
even – 10 T2B
C. SC TnG build to a tough double in 10mins
135-185-205-215-225*-235*
+
12, 9, 6, 3 for time : 5:26
OHS 115# (all UB)
burpee over the bar
CTB chin up (all UB)
Notes:
– speed focus FS
– focus on breathing during wb and T2B
– go for a tough double if feeling it if not shut it down - had to regrip between reps on 225#, did 235 as no TnG
– record time for workout - 5:26
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