Week of 1/25 - 1/29

Monday 1/25

A. 3 BS @ 275# q :45 sec x 15 

B.  Oly - Every 2 min for 10 min - 3 PC TnG + 1 J @ 70-80%
(135-165)-185-185-185-195-205* PC only...mentally switched gears.
+
C. Conditioning 
21-15-9
OHS - 95#
Pull-ups
Time: 3:09; shoulder felt wobbly on first two rounds. I was good through about 5-7 reps.
+
After school/plan
5 RFT of
25 Ab Mat Sit-ups*
15 Push-ups
Time:

5:23

*Notes:

No Ab Mat. Did it in the wrestling room during plan (1:50ish)

Wednesday 1/27

A. Strength

4 min EMOM DL x 6 @ 70% - 385# (+10 from 12/16)

+

B. Oly 

PC 10 -->1 - EMOM for 10 min

155-160-165-170-175-180-185-190-195x1-205x1-175x5*

I think I skipped the set of 5 so I did it at the end. 

+

C. Conditioning: (Out of time...will try to finish during plan.)

20 --> 2 by two's of

KB Snatch

1 rope climb

Time: 19:31

Friday 1/29

Strength 6 rounds of: 

A1. Press - 4 x 6 x 70%; rest 45-60 sec - 135#

6-6-6-6-5+1*-6

A2. Strict Pull-ups - 8-10 rest 45-60 sec

10-10-10-8+2, 8+2, 8+2

A3. Zercher squat x 5: rest 60-90 sec

135-225-275-295-315*-295-295

Notes: dropped 315 after 2nd rep, reset and did two more, then dropped to 295 for 3 on that set. Got distracted on the press and only did 5. Retracted and did 1 more

B. Conditioning - 30 TGU (alt hands/rep) compare to 12/18 (7:48)

Time: 7:15 (:33 improvement)

Week of 1/18 - 1/22

Monday 1/18
A. Strength 
3 BS every :45 sec x 15 @ 235# (55%)
B. Oly
10min EMOM:
Even: 3 Power Clean @80% (205-215-215-225-235*-235*
ODD: 6 DB Bench Press 70-70-80(3)*-12PUs-12PUs
Notes: 2+1HPC, 3HPC, felt a slight twinge in Lt shoulder so I defaulted to Push-ups
C. Conditioning
4 Rounds:
10 Bar MU (5-3-2), (2-2-2-1-1-1-1), (1-1-1-1-1-2-1-1-1), (singles)
10 Power Clean & Jerk 135# (dropped b/t reps)
Time: 16:08

Wednesday 1/20
A. Oly: 3-position (knee, mid, high) Snatch-grip DL - 5 x 3* pause count of 3 @ each position; rest 2 min
135-165-185-205-225-225-225-225-225
B. Oly: Every 2 min x 5 sets - 3 HPC + 1 SJ
135-165-185-205-215-215-215-215
C1. Strength: Push-Press x 3 x 4; rest 5-10 sec
135-165-185-185-185-185
C2. 7 strict T2B; rest 2 min
+
D. Conditioning: 15.4 strep scheme (3/20/15 on blog)
CTB Pull-ups
PC - 185#
Reps: 85, finished last 5 PC AT.

Friday 1/22

A. 3 FS EMOM - 10 min @ 225#* (64-67%)

B. EMOM for 8 min
Even - 5 Bar MU
Odd - 5 HSPUs off 25# bumpers
*two sets at 215 + 10 @ 225. Did 4 on the last min to make an even 40 reps.
+
CFFB WOD retest
5 RFT of
7 DL - 315#
21 DUs
Time: 4:15 (3:15) - DUs killed me only one set (2nd) UB. Broke 3-4 times on sets 3-4.

Week of 1/11 - 1/15

Monday 1/11
Strength/Skill:
A1. BS; 5 x 8; rest :30-45
135-185-225-265-290-310-320-340-360*
A2. Deficit HSPUs x 3-5 x 5; rest :30-45
2*-3-5-5-5-5-5
A3. Bar MU x 5 x 5; rest 2:00
1-1-5-5-5-5-5
+
Conditioning:
10 min AMRAP of:
10 WB - 20#
10 Burpees
Rounds: 7rounds + 10 WB +1 Burpee

Wednesday 1/13
Oly: Every 2min for 10min
3 Cleans @ 70-75%
95-135-165-185-205-205-225-225-225*
Strength: 13min
4 x 2 x 90% Deadlift 2:30 rest - 465#
315-365-405-435-465-465-465-465
Conditioning: 
5 Rounds or 12min
10 Pullups
5 Power Snatch 135/95
40′ HS Walk or 160′ Single Arm OH DB Carry 70/55*
Time: 10:22
Notes: took a long time to warm up. Still feeling squats from Monday. HSW were extremely broken. Was taking 2-3 steps before coming down.

Friday 1/15

Strength: 
A. EMOM 3 FS @ 75% - 255#
B1. 5 x 2 Strict Weighted Pullups
BWx5-30x3-55-65-75-85-95
B2. 5 x 2 Strict Press
95-95-115-135-145-155-155
Conditioning:
3 Rounds
12 WallBalls 20/14
12 Pullups
3 Rounds
10 Thrusters 95/65
10 C2B Pullups
Time: 6:46

Week of 1/4 - 1/8

Monday 1/4

A. BS EMOM for 12 min @ 285# (135-185-235)

B. Every 2 min x 1 Snatch + 1 Clean for 16 min

PS: 165-165-175-175-185-185-185-185

C: 165-175-185-195-205-215-225-235

+

8 min AMRAP of

6 OHS (FS) - 115#(155#)

9 BJ/step down

12 T2B

Rounds: 5 in 8:01

Notes: scaled FS due to shoulder feeling unstable in OH position.

Wednesday 1/6

Strength

A1. DL - 4 x 3 @ 85%; rest 2 min 

135-225-275-315-365-405-445 x 3 x 4

A2. Press - 4 x 3 @ 85%; rest 2 min

45-95-115-135-155(2)-150 x 3 x 6

+

BB Conditioning

15 min alternating every 15 sec b/t

1 PC/J - 135#

1 Power Snatch - 135#

Notes: form felt good, but low back was talking to me at the end.

+ 

Conditioning (Omitted)

3 rounds of

5 Bar MUs

25 WB or 8 Thrusters - 95#

Friday 1/8

A1. FS x 2 x 5 @ 305; rest 1 min

135-185-225-275-305x2x5

A2. Wtd PUs; rest 2 min

BW-BW-25-35-45-55-65

+

B. 21-15-9 of:

Thrusters - 75#

T2B

Time: 3:28

+

C1. AMRAP strict PUs x 3 attempts; rest 10 sec

C2. 21-15-9 HRPUs

Week of 12/28 - 1/1

Monday 12/28

A. Strength: 

Back Squat - 5 x 8; rest 3 min

45-135-225-(275-295-315-335-355)

+3 from last time; taking a couple steps back due to variables. Don't want to miss reps. Hoping it will pay off in a few weeks.

B. Oly: 15 min for warmup and EMOM
1 x 10 Complex 1 (clean grip)
9 min EMOM Start at 100% of Strict Press max and increase weight each min if positions are correct
2 Power Clean 1 Push Press

95-135-155-165-185-195-200-205-210-215*-215-220*-225*-235*-245**-205-205*

*PC only

**PC+HPC only

C. Metcon: 15.3 retest
14min AMRAP
7 Ring MU (Scale: Bar MU)
50 Wallballs 20/14-10’/9′
100 DU

Rounds: 2 + 2 BMUs

Wednesday 12/30

Oly: 14min 
4min warmup
8min EMOM
2 Power Snatch Pause on catch for 1 count

45-95-115-135-155-155-165-165-165-155-155-165-155

*Notes: Shoulder felt gooey on the 2-3rd set of 165 so I backed off to 155 again

Strength: 12min 

4min to warm up then
4 x 4 x 80% Deadlift 90s rest

135-225-275-315-365-385-405-425-425*-425*-425*

*belted

Conditioning: 5 rounds 
60 yards shuttle run by 10yd
10 DB One Arm Alternating Power Snatch 70/55
10 Burpees

Time: 8:02

+

7min AMRAP
15 Abmat situps
12 Hand Release Pushups
9 C2B Pullups

Rounds: 4+15+8

Friday 1/1

Oly/Strength: 20min 

A. 3 FS @ 75% EMOM for 10 min - 245#

B. 4 x 4 x 80% Strict Press 90s rest - 45-95-115-145-145-145-145

C. 5 x 3 x 70% Push Press 1 min rest - 135-165-185-185-185-185*-185*

*lost form rep 3 of oflast two sets. Ended up having a catch to it.

Auxiliary: 10min
2 Rounds of:
10 Strict T2B
6 Front rack reverse lunges 40%% of Back squat max (6 each leg) - 175#
8 BB bent over row AHAP - 185#

Conditioning: 10min AMRAP
7 Sh 2 OH 135/95
10 T2B
7 Sh 2 OH 135/95
10 KB Swings 70/55

Rounds: 4 + 5th round after time