Training for Week of 11/16 - 11/20

Monday 11/16
A1. 10 Back Squat; rest 1 min
135x5-225x10-275-295-315-335*-355* x 9
*belted - time to reduce reps to 8's on strength days - add 5#/set
A2. WTD Pull-ups x 3-4; rest 2:30-45
BW-40-50-60-70-80x3
+
Conditioning WOD
5 RFT of (25 min time cap):
200 m run w/ 20# Med Ball
10 Burpee T2B
20 Ab Mat Sit-ups* (used yellow pad)
Time: 18:02

*Notes: time to switch reps to sets of 8

Wednesday 11/18

Strength: 15min
1 x 10 Snatch Grip Complex
5 x 2 x 75% Hang Snatch
95-115-135-155-155-155-155-155
Conditioning:
10min cap rest remainder if finish early
“Fran”
21-15-9
Thrusters 95/65
Pullups
Time: 2:45
10min Cap
“Jackie”
1000m Row
50 Thrusters 45
30 Pullups
Time: 6:54

Friday 11/20
A. 5 FS EMOM for 10 min @ 65% - 220
B. 1 HPC + 3 Jerk; rest 90 sec starting at 60% of 1RM add 5% each set.
135-155-170-185-200-210-220*
HPC only - 235-250-260-275
*single Jerk
+
50*-40*-30-20-10 for time
DUs
Sit-ups
Time: 7:21*
Broke twice on 50, once on 40, UB on the rest. Abs were cramping up so I couldn't power through as planned. Had to lay flat and get them to release a few times.

Training for Week of 11/9 - 11/13

Monday 11/9

A. 4 BS @ 285 q :50 x 20 rounds
135-185-225-265-285 x 4 x 20*
*5 reps on 20th set - 81 reps x 285 = 23,085 total pounds moved in < 20 min
+
Conditioning: 
4 RFT of
12 Thrusters - 115#
200m run (4.5 Down and back) - One of the trip D/B approx 47-48 big paces
Time: 7:36

Wednesday 11/11p
W/U - 1x7 BB complex
A. Clean & Jerk - 3x50%, 2x60%, 1x70%; rest 1 min
135-165-195
Work sets - 8 x 1 starting @ 80%; increase 10 # each set until fail on Jerk. Continue neither Clean; rest 1 min
215-225-235-245*-255-265-275-285(DNA)-225 (C+J)
*DNA the 255# on Jerk. Hit cleans fairly easily up to 275. Only picked up the 285, but didn't attempt the clean.
+
Conditioning - 15 min time cap
For time*
30 Box Jumps - 24" - stay moving 
30 PC/J - 135# - feel it out - 15 UB, 5-5-5 (2:14)
30 Box Jumps - 24" - stay moving
30 PC/J - 135# - stay moving.        
Time: 13:22
*flipped order to start w/ PC/J. Did singles on last two sets of 5 on first Grace.

Thursday 11/12
20 min AMRAP or 5 rounds of:
8 HSPUs - UB, UB, UB, UB, 3+2+1+1+1
5 Bar MUs - UB, UB, 3+2, 4+1, 3+1+1
320' Farmers Carry - 70#/hand
10 Burpee + KB HP - 55#
Rounds: 4+ HSPUs + 3 BMUs in 20 min
Finished 5th round in 23:37

Training for Week of 11/2 - 11/6

Monday 11/2
A1. 10 Back Squat; rest :30
135-185-235-265-285-305-325*-345*
*belted
A2. WTD Pull-ups x 4-5; rest :30
BW-BW-25-35-45-55-65-75*
*3.5+brought knees up to get chin over
+
Conditioning 
4 RFT of
10 PS - 135#
400m Run*
Time: 16:02
*ran from 4th platform on no n-rack side. 1st 400m so nice May or June.

Wednesday 11/4
A. 8 min EMOM of 2 Snatch or Power Snatch - 60-80%
135-145-155-165-175-185-195*
*single...felt unstable in left shoulder.
Rest 5 min
B. 8 min EMOM of 1 PC + 1 Clean + 1 Jerk - 65-85%
(195) 195-205-205-215-215-225-225-235*-205
*PC + Clean...no Jerk.
+
Conditioning 
15 min EMOM 
1. 3-7 Ring MU - 5-4-4-4-3
2. 5 DL @ 75% - 375#
3. 6 Burpee BJ over - 24/20"

Friday 11/6
A. 1 FS EMOM for 16 rounds @ 325#
WU: 135-185-225-275-295

+
Conditioning
5 min AMRAP - 3+WB in 4:43
15 WallBalls 20/14-10′
2 Rope Climbs
2 min rest
5 min AMRAP - 2+OH Lunges
30′ DB Single Arm OH Lunge 55# - 15' R + 15' L
50 DU - Broken, but not because of coordination, more fatigue...need to practice breathing
4 min rest
5 min AMRAP - 2 + Snatch in time + third set of Reverse Burpees AT
12 Alternating DB Snatch 70/55
6 Reverse Burpee

Training for Week of 10/26 - 10/30

Monday 10/26
A. 3 BS @ 295 q :50 x 23* rounds
135-185-225-275-295x3x23 *4 on round 23 to make it 70
+
5 RFT of:
10 Burpee-PUs
200m run (4 trips around the racks = approx 50-52 big paces)
Time: 11:23

Wednesday 10/28
A. Oly/Tech
every 20s for 4 min perform 1 full snatch @ 60% (work on straight line pull and speed to the bottom, try to get away from leaning way back) 135x5, 145x8
Rest 5 min
Every 20s for 4 min perform 1 power (squat*) clean and Jerk @ 60% (work on straight line pull and speed to the bottom, try to get away from leaning way back) 185x12
B. 6 x 4 Hang (Power) or Full Clean - 185-195-205-215-225-235
+
Conditoning:
3 RFT of:
10 Thrusters 95/65 - UB-UB*-UB*
20 Pullups - (UB)-(12+8)-(7+6+4+1-1-1)
10 Bar Face Burp - just kept moving; stepped/SL hopped over bar instead of broad jump
*never set bar down, but rested in top position a few times
Time: 6:17

*Notes - didn't read carefully and did SC instead of PC on A.

Friday 10/30
A. Five rounds of:
A1. FS to a tough double; rest :20
135-185-235-255/-275-290-300-310-320-330 
A2. 10-12 strict chin-ups; rest 2:30
5-5-10-10-10-10-10-10*
*after Conditioning WOD
+
B. Conditioning WOD
8 Rounds
6 Strict HSPU - all UB
6 Full Clean 165-165-155-155-155-155-155-155* 
6 Box Jumps 24/20 - slow and steady, stepped down b/t
6 Alternating DB Power Snatch 70 - all UB
Time: lost track...maybe 30 min
6 in 18 min, last two sets were for completion. Rested b/t movements more. Bob Harding came in and started talking to me on the last round at the BJs.

Training Week of 10/19 - 10/23

Monday 10/19
A1. 10 Back Squat; rest :30
135-185-245-265-295-315-335*-275
A2. WTD Pull-ups x 4-5; rest :30
BW-BW-25-35-45-55-65-75(3)
+
200 AB mat Sit-ups
EMOM - 5 PC/J @ 135#
Rounds/Time: 17:51

Wednesday 10/21
A. EMOM for 20 min
Odd - 3 cleans - not TnG 
135-165-185-185-195-195-205-205-215-215-225-225
Even - 10 Ring Dips
2-4-3-10-10-10-10-10-10-10-8+2-7+2+1-6+2+2
+
8 rounds for time of (scaled to 5 rounds due to time)*
10 alt PS - 70#
8 Strict PUs
6 DB Thrusters
Time: 16:30ish*

Friday 10/23
A. 1 FS every :50 for 21 rounds @ 315#
WU: 135-185-225-275-295
*belted on set 5-21 of 315#
+
B. 3-6-9*
Bar MU - UB-3+3-1's&2's w/ 3-4 misses sprinkled in
PS - 115#g
Time: 4:50
+
C. 10 rounds NFT of:
KB Press x 5/arm - 60#
10 Ring Rows 
15 Ab Wheel 
Wtd bag x 50-100
15 Swings - 60#

Training Week of 10/12 - 10/16

Monday 10/12
A. 5 BS EMOM - 20 min @ 265#*
*belted on set 19-20
B. (OMIT) 3-5 x 4min AMRAP 2 min rest after each round
6 Burpee
12 KBS - 55#
3 Rope Climbs

Wednesday 10/14
A1. Clean Clusters - 3.3.3; rest 10; rest 1 min x 4 - 65% - 175#
A2. Wtd Ring Dip Clusters - 3.3.3; rest 10; rest 2 min x 4 - 25-35#
+
B. For Time:
50 PUs - (butterfly in sets of 20-15-10-5)
25 HSPUs - (6-4-4-4-3-3-1)
25 HPS - 95# - (10-10-5)
50 BJs - 24" - slow and steady
25 HPC - 95# (UB)
25 Push Press - 95# - (10-11-4)
50 PUs - (10-8-7-6-5-3-3-3-1-1-1-1-1)
Time: 22:15
Notes: tried to stay moving and put up weights as I went)

Friday 10/16
Five rounds of:
A1. FS to a tough double; rest :20
135-185-235-255/-280-290-300-310-320-(330x1) 
A2. 10-12 strict chin-ups; rest 2:30
3-3-12-12-12-11-9+1+1+1
+
20 min AMRAP
7 HSPUs
50yd Shuttle Run
40' SA OH Wlaking Lunge - 55#
7 Burpee T2B
Rounds: 6+1HSPUs+finished round AT

Training Week of 10/5 - 10/9

Monday 10/5
A1. 10 Back Squat; rest :30
135-185-235-255-275-295-315
A2. WTD Pull-ups x 4-5; rest :30
BW-20-30-40-50-60-70
*AMRAP Chin-ups
A3. 5-7 deficit HSPUs; rest 2:00 (On 25# bumper)
2-3-7-7-7-7-5+2
+
B. 5 Rounds of:
65# OH Walking Lunge - 20 steps
10 KB Snatch - 55# (5/side)
5 Standing AB
Rest 1 min b/t rounds

Wednesday 10/7
A. EMOM for 20 min
Odd - 3 cleans
175-175-185-185-195-195-205-205-215*(2+1)-215*(1-1-1)
Even - 9 Ring dips
9-9-9-9-9-9-9-9*-9*-9(6+1+1+1)
B. 3 RFT of:
9 DL - 225# (UB)
9 BF Burpees (slow n' steady)
18 CTB Pull-ups* (severely broken)
Time: 7:32

Friday 10/9
A. 1 FS every :45 for 20 rounds @ 305#* 
*belted on set 8-20
EMOM for 12 min of:
B1. Press x 5 - 95-120-145-145-145-145
B2. 8-10 Butterfly Pull-ups - 3-5-10-10-10-10-10-10-10
B3. 10 Ab Wheel - 10-10-10-10-10-10
+
FT: 150 RKB - 55#
3:57 all UB