Week of 6/4 - 6/9 - Mad Cow

Monday 6/6

A1. BS x 5 @ 45-135-185-235-260-280-305-325
A2. Band Work - Face Pulls, scapula retractions, Rows x 15 each
B1. 5 x BU press x 10 each side @ 15# 
B2. 5 x Strict/Perfect PUs x 4-6 reps
C1. HS Holds x 30 sec x 4
C2. ME planks x 30 sec x 4
C3. Waiters Carry x 3 trips each side
D. 5 rounds of BB complex @ 65# (w/o dropping bar)
Row x 8
PC x 8
FS x 8
Press x 8
BS x 8
DL x 8

Wednesday 6/8

A1. BS - 4 x 5 @ 45-135-185-225-255-275-275

A2. Band work (retractions, face pulls, rows) x 20 each

B1. DL - 4 x 5 @ 135-225-275-315-365-405

B2. BU KB Press - 4 x 10 each arm @ 20#

C1. Strict Pull-ups - 4 x 7

C2. HS Walks - 4 x AFAP

C3. 3 TGUs/side x 4 

WOD 

3 sets of 3 rounds of

10 KBS - 70#

10 Burpees

Rest 3 min

Splits: 2:14-2:19-2:27

Friday 6/10

A1. BS x 5 @ 45-135-185-225-255-280-305-330-275

A2. Band Work

B1. BU KB Press x 10/arm @ 25#

B2. PC x 5 @ 95-135-145-155-165-175-185

B3. MU x 3

C. 10 -> 1 of

Russian Step-ups

KB Snatch

Windmills

Kosick Row

SLDL

Walk-out to Push-up

Week of 2/8 - 2/12 - Deload Week

Monday 2/8

A. 8 min EMOM of PC + PP - 135#

B. 10 -> 1 @ Z1 pace of

GS - 70#

Pull-ups - UB-UB-7+1-4+1+1-3+2-3+1-UB-UB-UB

Ring Dips - all UB

KBS - 70#

OH Lunges - 25# bumper (10-10-8-8-6-6-4-4-2-2)

T2B - UB

Wednesday 2/10

A. 6 rounds of (95#)

6 DL

6 BB Row

6 HPC

6 FS

6 Press

6 HR Push-ups

Rest approximately 60 sec

B. 30 TGU - 55# (7:15 on 1/29)

Time: 6:46-47 (- 0:28-29)

Friday 2/12

A. SA DB Press x 5

25-35-45-55-55-55-55-55

B. Conditioning 

30 FS - 135# (UB)

30 C2B Pull-ups (16-5-1's)

30 Burpees (slow n' steady)

30 T2B (5-1's)

Time: 7:29-30

C. 5 rounds of:

20 Russian KBS - 70#

FW DB - 70#/hand

Rest 1:00

D. Skill Practice

HS Walks

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

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 2/16 - 2/20

Monday 2/16 - OPEX Being 

A. back squat 3, 3, 3; rest as needed

135-185-225-275-315-335-355-375-395 (+10# from 1/30)

B. Back Squat x 25 @ 275#(+5 reps)

C. Row 1min (SDLHP) 90% aero rest 1min x 4

52-52-53-55 reps/round

+
AD 1`min all out

AD 2min Z1

AD 1min all out

AD 2min Z1

AD 1min all out

AD 2 min Z1

+

4 rounds of

HSW AFAP 

Ab Wheel x 12

HSPUs - 4-5-6-6

Strict Pull-ups x 6

Tuesday 2/17 - OPEX Being

18min amrap open pace
30 G2O 165# - PC+PP - 6-3-3-1's @ constant pace. Had to fix wt @ rep 20 & 27 - 5:42
100 bar facing burpees - step over - kept moving - 13:00 (7:18)
30 MU

Results: 30-100-13 in 18 min, 18 MU in 20 min, 35 MU in 29:05 as I cleaned up between reps.

*all MUs done as singles.

Wednesday 2/18 - OPEX Being 

A. deadlift TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

135-225-275-315-340-365-385-405

+
for time
Row 1k (100 SDLHP @ - 45#BB)
25 DU
Row 750m (75 "...")
50 DU
Row 500m (50 "...")
75 DU
Row 250m (25 "...")
100 DU

Time: 14:07

Notes: 

Grip ended up being limiting factor on DL clusters. I can tell I haven't pushed my hook grip in a while. 

Subbed SDLHPs for rows on metcon. All SDLHP UB, DUs done in sets of 25-26

Ready for a rest day!!

Friday 2/20 - OPEX Being 

A. SC build to a max in 15mins

95x3, *115x3, 135x3, 165-185-205-225-240-255-265 @ 15:30 mark

*started clock before set

+

0-3:00 min

2 rounds
10 OHS 95/65#
10 CTB chin ups

3:00-6:00 min

2 rounds
12 OHS 95/65#
12 CTB chin ups

6:00-9:00 min

2 rounds
14 OHS 95/65#
14 CTB chin ups

Outcome: 10's + 12's + 14-14-14-9 (finished last 5 CTB PUs at 9:33-34)

if you continue to get the 2 rounds done in the 3min window increase the reps by 2 and continue

Deload Week: 10/20 - 10/24

Monday 10/20

A1. BS 5 x 5 @ 30X1

135-185-225-250-275

A2. SA Press 5 x 5

25-35-45-55-65(3)

+

15 min @ Z1 pace of

3 Strict COVP Pull-ups

5 HR Push-ups

7 KBS - 50#

9 Goblet Squat - 50#

12 rounds in 14:44

Wednesday 10/22

6 rounds @ 95-105-105-115-115-115

6 DL

6 Rows

6 HPC

6 FS

6 PP

6 BS

6 Push-ups

Rest 1:30 b/t sets

Friday 10/24

A1. FS - 5 x 3 @ 30X1

135-155-175-195-215-235

A2. Wtd Chin-ups - 5 x 5

BW-25-35-45-55-55

+

20 min @ Z1

1 Rope Climb

HS Walks AFAP

8 GHD SUs

10 rounds in approx 20 min

Deload Week: 9/22 - 9/26

Monday 9/22

A. EMOM for 10 min 

Odd - 20 KBS 

Even - 10 Ring Dips

B. EMOM - 10 min

Odd - 15 Goblet Squats

Even - 6 Ring PUs

C. Sled Sprints - 50#

30 sec on, 1 min off x 6

Wednesday 9/24

4 rounds at Z1 pace of

A. Back Squat - 8 (195-225-255-285)

B. Pull-ups x 8

C. HSC x 5 (135-145-155-165)

D. Press x 8 (95-105-115-125)

E. DL x 8 (225-255-285-315)

F. AB wheel (standing/kneeling) x 12

H. HSWalks

Friday 9/26

20 min AMRAP of

Single arm - switch hands q round

3 KBS

3 FS

3 PP

Total: 26

+

One lap w/ 50# sled FT: 3:46 

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

Training for week of 6/9 - 6/13

Monday 6-9

A1. PS 2-2-2-2 ; rest 60sec

140-155-170-185
A2. FS @ 30X1; 8-5-3-1-1-1-5; rest
3 min

230-265-280-300-310-320-265

B1. Wtd Pull-up 8-5-3-1-1-1-5; rest 20sec

30-65-80*-100(f)-90-90-90-60
B2. Wtd Dips 8-5-3-1-1-1-5; rest 2 min

40-70-90-100(2)-100(2)-100(2)-70
+
10 min amrap
3 Tire Flips

6 COVP Pull-ups
9 Ball Slams

Total: 12 rounds

Wednesday 6-11

A. EMOM for 16 min

Odd - 3 Cleans TnG - 65-75% wave load  

(185-195-205-195-205-215-205-215)

Even - 2 Bar MUs

B. EMOM - 16 min

Odd - 1 rope ascents

Even - 20 m HS Walk

C. EMOM - 16 min

Odd - 40 DUs

Even - FLR - 30 sec

Thursday 6-13

A. Press 8-5-3-1-1-1-5

135-150-160-170-170-170-150

B. Deadlift 8-5-3-1-1-1-5

365-415-465-495-505-515-440

+

21-18-15-12-9-6-3

BW Squat - 205#

GHD Sit-ups

Forgot to time, all BS UB; GHD UB for first two, then in chunks of 3-4?

Saturday 6-15 @ the Camp on the playground

Tabata this and that

Swings -12-12-12-11-11-11-11-11

Jumping Lunges -18-18-16-16-16-16-16-16

Neutral-grip Pull-ups - 10-10-9-8-8-6-6-6

Push-ups - 12-12-12-11-10-8-6-6

OPT: Week 40, Day Three

Friday 3-21

TRAINING:
A. Build to a tough single High Hang Clean in 10mins
135-185-215-235-255-275-295-315
B. Front squat @32X1; 5, 4, 3, 2, 1; rest 3mins
225-240-260-280-300
C1. Press x 1/Push press TnG x 2; rest 90sec
135-145-155-165
C2. Strict chin up amrap in 1min; rest 2mins x 4
17-15-15-15
+
2 sets 80-90% effort
Row 400m
20 GHD situps
20 Front rack reverse lunge 135/85#
HS walk 10m
rest 1min

OPT: Week 39, Day Three

Friday 3-14
TRAINING:
A. BS @30X1; 3, 2, 1, 1; rest as needed 
135-225-275-315-345-365-385-405-420(f)
+ 
100 DU - 2 min
rest 2mins 
15m HS walk (rack to rack)
20 BB front rack walking lunges 135/75# in 2 sets 
10 wall walks 
20 BB front rack reverse lunges 135#/75# in 2 sets 
10 burpee (bar) MU 
20 thrusters 135#/75# in sets of 2 
rest 2mins 
100 DU - 1:45

Total w/rest time: 22:45
Chipper time: 16:30
+
Airdyne Intervals - 30/30 x 6
Spin @ Z1 - 5 min

OPT: Week 29, Day Two

Tuesday 12-31

TRAINING:A. BS @ 30X1; 50% 1RM x 7 reps, 60% 1RM x 6 reps, 70% 1RM x 5 reps; rest short b/t sets (1min)
235-275-315
B. emom - 20 min
odd - squat clean TnG x 3 - 65% 1RM (195#)
even - 8 kipping (no kip) HSPU
+
for time:
50 m hi prowler moderate - 225#
25 m HS walk
50 m hi prowler moderate - 225#
25 m HS walk
50 m hi prowler moderate - 225#
25m HS walk
50 m hi prowler moderate - 225#
+
EMOM - 10 min
odd - GHD Sit-ups x 12 
even - Jump Split Lunges x 20

OPT: Week 28, Day Three

Saturday 12-28

TRAINING:

A. BS - build to a tough single in 15 min

Warm-up: 135-235-295 x 5

Work Sets: 335x5, 365x4, 385x3, 405x2, 425x1, 435x1(f)
+
B. Power Grace:
30 reps for time:
CJ (PC+PP) - 135# (15+3+3+1+1+1+2+2+2)

Time: 2:08

+

C. emom - 20 min
odd - PC TnG - 60% 1RM x 3 (185-185-195-195-190-190-200-200-205-205)
even - HS walk max distance in 20 sec 
D. emom - 20 min
odd - PS TnG - 58% 1RM x 4 (125#)
even - 7 CTB chin ups

Notes: 
Had the family with me today. Thought I would get the 435, but lost my mental focus. 425# is the most I've done since we were on the Catalyst Oly cycle. Not sure how today's Grace compares to previous attempts. It has been so long since I have done it I can't remember. Goal was to just keep moving. Probably could have pushed the 15 into 16-18, but thought I would game it from there to avoid muscle failure. I was at 15 reps in 44-45sec mark.

OPT: Week 27, Day Three

Saturday 12-21

TRAINING:
A. BS @ 30X1; 4-5 x 2; rest 2 min
355-385
B. BS @ 30X1; 2-3 x 2; rest 3 min
405x2-425(DNA)
C. CJ - 80% 1RM - emom x 1 - 10 min
225#
+
5 rounds of
18 Bench Jumps (6 in a row x 3 times through)
21 KBS - 55#
rest 2min b/t sets
Work to rest 1:2 - approx 1 min/round
+
3 sets of:
AMRAP Split Jumps - 45 sec
rest 1 min
46-46-40 (+6)
+
HS Walks x 1 length of wt. room

Notes: 
Back to back days. Went in later than I normally do (around 11:00am) and just wasn't feeling the heavy double today. The set of 405 started feeling a bit shallow on the second rep so I racked it. Decided to go for a single at 425# but when I unracked it I wasn't feeling it. The weight felt heavy on my back so I racked it and moved on. (DNA = Did not Attempt)

The CJ work felt good and solid. 225% is 80% of 300. Not sure if I could hit that or not, but for work sets it felt right.

HS work is getting easier. Feel like I have more control and am able to correct without coming down.

OPT: Week 27, Day One

Wednesday 12-18

TRAINING:
A. OHS - build to a 15RM - max 4 sets in 30 min
135-155-180-200
 
rest as needed
 
for reps:
1 min amrap (omitted burpee)bar muscle ups; 2+1+1+1, 3+1+1, 1+1+1(2 misses)
1 min max distance HS walk; 1 length of wt. room/round
1 min max DU's; 70-61-60
rest walk 2 min x 3

+

Death by Burpees q :30 - 10 rounds

Notes:
Hit a doouble bar MU on the first round then a triple on the second round.

Added the burpees at the end to make up for the ones I missed out on in the Rx'd metcon.

 

OPT: Week 25, Day Three

Saturday 12-7

TRAINING:
A. HBBS @ 40X1; 10,8,6,4,2,12; rest 3-5 min
WU: 135-225-275 (x5's)
WS: 305-335-360-385-405-335
B. EMOM - 10 min
odd - PC x 1/PP x 4 TnG moderate
even - amrap COVP pull ups in 20 sec
PC/PP: 155-165-170-175-175
COVP: 13-13-13-13-10+3 after time
+
10 min @ 80%:
TGU x 2/arm moderate (55#)
free HS 20 sec accumulation

Rounds: 5-6 - lost count

rest walk 3 min

10 min @ 80%:
10 ball slams - 20# AHAP
5 Box Jumps - 32"

5 ME Broad Jumps

Rounds: 6 

Skill Practice - Bar Muscle-ups: Got 1st super easy, then close on 3 more...then I left...

OPT: Week 11, Day Two

Wednesday 8-28

TRAINING:
Buy-in:
KBS + EW Ladder

A1. Wtd. Dips; 10 --> 1(+1)
20-20-20-20-20-30-40-50-60-70-70
A2. Strict Pull-ups; 10 --> 1
10-9-8-7-6-5-4-4-4-4-4

Cash-out:
HSPU practice
Ring Rows
HS Walks

Notes:
First time doing loaded dips since the surgery. Felt like I could have pushed it a little harder on the front end, so I started jumping 10# after the set of 6.

Also did my first HS walks since pre-op. Felt good.

Lower Body Volume, Week 2 + IWT

Tuesday 7-17

TRAINING:
A. Dead Stop Good Mornings for Speed - 5 x 5
95-135-145-155-165-165-165-165
B. Reverse Lunges - 4 x 8/leg
70-70-70

+

C. IWT:
3 Tough Hang Power Snatches (185#)
Plate pushes - Down and Back x 3 (sucked...)
rest 3-4min
+
3 Moderate Hang Power Cleans (240#)
Plate pushes - Down and Back x 3 (Really...really sucked)
rest 3-4min
+
3 Tough Hang Power Cleans (265#)
50 Double Unders (Very Broken...)

Cash-out:
Did some inverts to a skin-the-cat back to a front lever movement on the rings to get a good stretch on the shoulders/thoracic area. Felt really good.

Also hit some free hand stands and some hand stand walks. Need to remember to do those regularly.

Notes: Hammy is on the mend. Really guarded it on the Good Mornings but it didn't give me any trouble. Lunges don't bother it at all and the Hang-Power versions of the lifts felt good. I believe the strain is low enough that it doesn't activate during those movements.

It really felt good to feed the animal today. Haven't done an IWT/Metcon-like WOD in a long time. Glad we are going to be able to add that component regularly on Wednesdays.

Oly/Wendler Week 6...in Pensacola

Thursday 6-14

TRAINING:
A. Snatch - 80-84% x 1 x 5
B. Clean and Jerk - 80-84% x 1 x 5
C. Pause Back Squat (3 sec in bottom) - work to Heavy triple then 85% x 3 x 2
D. Press - 3 x 5
E. Deadlift - 3 x 5
F1. Wtd Pull-ups - 1.5 pd x 5-7 x 3
F2. Wtd Ring Dips - 3-5 x 3
F3. GHD - 3 x 20
F4. Back Extensions - 3 x 20
G. HS/HSW practice x 2 attempts

TRAINING OUTCOME:
A. 95-95-135-135-155-155-175-175-195-195-200-205-205
B. 205-225-245-245-250-250-255
C. 155-245-295-325-345; then 295 x 3 x 2
D. 195-135-155-175 (5)
E. 335-380-425 (8)
F1. 5-6-7
F2. 1.5pd x 3, 40# x 4, 40# x 5
F3-F4. as Rx'd
G. as Rx'd

Catalyst Masters Cycle Week 7, Day 20

Tuesday 1-10

TRAINING: Deloading
A. Snatch - 60% x 1, 65% x 1, 70% x 1 x 3, 60% x 1 x 3
B. Clean + Rack Dip Squats + Jerk - 60% x 1+3+1, 65% x 1+3+1, 70% x 1+3+1, 60% x 1+3+1 x 3
C. Snatch Balance + OHS x 2 x 6

TRAINING OUTCOME:
A. 95x2, 115x2, 135x2, 145 x 1, 155 x 1, 165 x 3, 145 x 3
B. 185-200-215-185-185-185
C. 95-125-145-165-185-205 (SB only)

PM TRAINING:
A1. HS Walk (20m)
A2. Ab Wheel
A3. KB Side Bends
A4. Reverse Hypers
+
Mobility Work