Training for Week of 9/28 - 10/2

Monday 9/28

A. BS x 4 @  275# EMOM for 20 min

B. emom – 12mins 
odd – Squat clean TnG x 3 60% of 1rm - 165#
even – 3 Bar MUs

C1. Standing Ab Wheel x 5; rest 20 sec

C2. DB Row x 10/ arm; rest 1 min; 3 sets

Wednesday 9/30

A. 20 min EMOM

Odd - 3 SC @ 65-75%

95-135-155-/165-165-175-175-185-185-195-195-205-205

Even - 8-10 ring Dips

B. 5 rounds for time of:

5 DL - 275

10 T2B 10-7+3-singles

Time: 4:07

C. Cash out

HS Walks

Walking lunges - D/B

Friday 10/2

Five rounds of:

A1. FS to a tough double; rest :20

135-185-235-255/-275-285-295-305-315#

A2. 8-10 strict chin-ups; rest :20

5-10-10-10-10-10-10(AT)

A3. 5-7 deficit HSPUs; rest 2:00 (On 25# bumper)

+

5 rounds of (5:33-6:33 on 9/9)

5 PC - 185#

10 GHD Sit-ups

Time: 4:35-36 (42:00-46:35-36)

+

FC - 100#/hand x 50 steps x 4

OPEX Being - Week of 6/15 - 6/20

Monday 6/15 - Being 6/30/14

A. BS @30X1; 5, 4, 3, 5, 4, 3; rest 3mins + 3 x 5 @42X2 

335-355-375-345-365-385(2) - whooped me...

B. emom – 12mins 
odd – Squat clean TnG x 3 65% of 1rm - 185#
even – 1MU + 3 ring dips + 1MU + 3 ring dips*

+ 

10 -1 for time 
Wall balls 20/14# 10′ target 
KBS russian 2/1.5pd 

Time: 4:20

Notes: 
– second 5, 4, 3 should be more than the first 5, 4, 3 - went too heavy on Squats today. May need to up my calories.
– odd – speed focus and form – even – goal is to stay on rings entire time - grip got slimy on minute 10 and I came off and then chalked before finishing last MU+RDs. Got through both MUs on minute 12, failed on 3rd dip. Had to re chalk , go up, and get last Dip.
– pace through 10-6 then go for it focus on breathing during the movements - not sure about my pacing, just kept moving...

Wednesday 6/17 - Being 7/1/14

A.  2 PC+J EMOM for 12 min; start at @ 65% and jump 5% q 4 min.

185-185-185-185-200-200-200-200-210*-215-215-215
+ 
5 min AMRAP of (30 reps in 4:56 on 1/9)

10 PC and jerk 135#
10 PC and jerk 155#
10 PC and jerk 185#
10 PC and jerk 205#
10 pc and jerk 225#

Outcome: 30 in 4:42 + 10 @ 205# AT (-0:14 on 6/16) total time 14:35)

rest 20mins 
3 rounds for time 
Run 400m (60 DUs - 48+12, 25+15+8+2, 15-10-10-10-8-5
15 GHD situps - UB, UB, 13+2 
15 CTB chin ups - UB, 8+7, 7+3+1+1+2

Time: 10:20

Notes: 
– Subbed EMOM PC/J work for Snatch work
– have all weights layed out - changed weights myself.

Thursday 6/16 - Being 7/4/14

A. emom – snatch balance 2-3 moderate weight perfect form – 6mins - 135#
B. Front Squat @31X1; 3×3; rest 3 min - 135-185-235-265-280-280-280

C1. close grip bench press @30X1; 3 x 3 - 135-155-185-185-185
C2. DB bent torso row @20X1; 6-8/arm; rest :30 sec btw arms; rest 2 min x 3 - 70-80-80-80-80
+
D. 3 rounds for time: (7:37 on 12/17)
15 Dead Lift – 185/135#
15 Ring Dips
20 Box Jumps – 24/20″

Notes:
– no riding the weight down for snatch balance
– focus on tempo for OHS
– compare to Wed April 16th 2014 and sat Feb 19th 2011 - (5:53-54*; 1:43-44 PR from 12/17)

Friday 6/17 - Being 7/2/14

Tabata intervals of - Press (45# BB), Body Squats, SDLHP (45#BB), Sit-ups, HRPUs