Week of 7/17 - 7/24 - Mad Cow Week 6, Cycle 2

Monday 7/18 

A. BS x 5 @ 45-95-135-185-230-255-280-305-330

B. PC x 5 @ 95-135-170-175-180-185-190

C1. Press x 8 @ 45-75-95-115-115-115-115

C2. DB Rows x 12 @ 70-100-100-100-100

D1.  Ab Wheel x 25-25-25-25

D2. Turkish Sit-ups - 4 x 10/side @ 45#

Wednesday 7/20

A1. BS x 5 @ 45-95-135-185-230-255-280-280

A2. Wtd Pull-ups 80x3x5+2-2-2 (21)

B. Clean Pulls x 5 @ 135-170-190-210-225

C1. 5 Rope Kips 

C2. 8 Wtd Push-ups - BW-10-20-30-40-50-60(5)-10@BW-10@BW

D1. 20 Sledgehammer swings

D2. 5 Tire-Jump Throughs

Friday 7/22

A. BS x 5-5-5-3-8 @ 45-95-185-235-260-285-310-340-280

B. PC x 5-5-5-3-8 @ 95-135-175-180-185-190-200-185

C1. 10 Ring Rows + 6-8 FB BB Rows @ 115#

C2. 1 min HS Holds (getting easier)

C3. BU KB Press x 5 (3sets @35#)

D. Big Boy Shuttle (or shuffle...)

5 rounds, rest while partner goes, but keep rolling between the two.

90# Prowler push - 25 yds (paces)

Sprint back and grab 100# DB and goblet carry 25yds

90# Prowler push (back to start)

Sprint back to get 100# DB and Goblet carry back to start.

The "sprint" to get the DB became more of a shuffle/jog. The last couple rounds I was able to open my stride a bit more than the first two.

Week of 7/10 - 7/16 - Mad Cow 5x5 week 5, Cycle 2

Monday 7/11

A. BS x 5 @ 45-95-135-185-225-250-270-295-320; rest 2:30-3:00 b/t sets

B. PC x 5 @ 95-135-170-175-180-185-190; rest 2:00 b/t sets

C1. DB Rows x 10/arm @ 100# x 5; rest :30 sec

C2. BB Press x 8 @ 45-75-105-105-105-105-105; rest 1:30

D1. Ab Wheel x 25 x 4 

D2. Wall Slams x 15/side x 4

After practice

E1. BB Farmers Carry - D/B @ 75#/hand x 5

E2. Finger tip FLR x 30sec x 5

F1. Blob holds - 30# x 30 sec/hand x 3.  

F2. 5# Plate Pinches x 4-5 plates (20-25#) x 30 sec/hand x 3

Wednesday 7/13

A1. BS x 5 @ 45-95-135-185-225-250-270-270

A2. Wtd Pull-ups x 5 @ 70# - BW-35-

B. Clean Pulls x 5 @ 175-190-205-220

C1. Wtd Push-ups x 10 @ BW-10-20-30-40-50-60

C2. FR Loaded Carry @ 205 - D/B

5 rounds of:

D1. TTB x 10

D2. KBS x 20

Rest 1 min

Friday 7/15

A. BS x 5-5-5-5-3-8 @ 45-95-135-185-225-255-275-305-330-275(11)

B. PC x 5-5-5-5-3-8 @ 95-135-170-175-180-185-190-180(8)

C1. 10 Ring Rows x 5 + 10 Fat Grip BB Rows (95#) x 4

C2. BU KB Press x 5/side

C3. HS Holds x 1 min x 5

D. Prowler push x 4 x 76-84 steps @ 140#; rest 1:00-1:30

Week of 7/3 - 7/9 - Mad Cow Cycle 2, Week 4

Monday 7/4

A1. BS x 5 @ 45-95-135-185-215-240-265-285-310

A2. Band Work + BB Rows x 5 @ 1X13 @ 95-135-115-135-

B1. PC x 5 @ 95-135-165-170-175-180-185

B2. BB Press x 8 @ 45-65-85-105-105-105-105

C1. Ab Wheel x 14

C2. Kneeling Hip-thrust Throws x 5

C3. Fat Bar Timed Hangs - 30-45sec

D. 5 rounds of:

20 KBS @ 70#

Sprint 5-10-5 ladder

Rest 1 min

Wednesday 7/5

A1. BS x 5 @ 45-95-135-185-215-240-265-265

A2. Wtd PUs x 5 x 4 @ 70# + 4-4-3 (31 reps)

B1. Clean Pulls x 5 @ 95-135-170-185-200-215

B2. Scap Pull-Downs x 10/side (Green Band)

B2. Wtd. Push-ups x 10 @ BW-10-20-30-40-50

C1. Yoke Carry D/B @ 275# x 6

C2. Ball Slams x 10 @ 20#

D. 5 rounds of BB Complex @ 95#

5 rows

5 DL

5 HPC

5 FS

5 PP

5 BS 

Rest 1 min b/t sets

Friday 7/8

A. BS x 5-5-5-5-3-10 @ 45-95-135-185-215-240-265-285-320-265

B. PC x 5 @ 95-135-165-170-175-180-190-175

C1. Band Work + Ring Rows x 14

C2. HS Holds x 1min

C3.  BU KB press x 3-5 reps/hand @ 40#

D. Hill Sprints x 15 (walk back or :30 sec rest b/t)

E. Grip challenge - Plate Pinch (35#) or Upside down KB hold

Week of 5/29 - 6/1 - Mad Cow

Sunday 5/29

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-275-295-315

A2. OH Press - 5 x 10 @ 45-70-90-100-110-120(9)-130(5)

B1. BB Rows - 5 x 5 @ 95-115-140-160-185-205-230

B2. T2B - 5 x 12

Tuesday 5/31

A1. BS - 5 x 10 @ 45-135-165-195-215-235-255-275

A2. Wtd PUs - 5 x 5 - BW-30-65-65-65-65-65

B1. BP - 5 x 10 @ 45-95-115-135-145-155-155*

B2. PC - 5 x 5 (TnG) @ 95-115-135-155-165-175-185-195

C. 5 rounds of

10 BJ - 20"

20 ball slams - 20#

*hurt shoulder going for 10th rep...no more BP for me...ever!!! Push-ups or bust

Thursday 6/1

A1. BS x 5-5-5-5-3-8 @ 45-135-165-195-220-245-270-295-320-270

A2. KB Press or Shoulder rehab

B1. BB Rows x 5 @ 95-115-135-155-175-195-215-215

B2. GHD Sit-up x 10 x 10

Week of 5/23-5/27 - Mad Cow

Monday 5/23

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-295

A2. OH Press - 5 x 10 @ 45-65-85-95-105-115-125

B1. BB Rows - 5 x 6 @ 95-115-135-155-175-195-215

B2. Ab Wheel - 5 x 10 @ (5+5 standing:kneeling)

C. 5 rounds of 

15 KBS - 70#

90# FW around the room

Rest 1:30

Wednesday 5/25

A1. BS x 5 @ 45-95-135-185-205-225-245-265-285-305-225x10 (60)
A2. BP x 10 @ 45-95-115-125-135-145-145-145-145-145 (100)
B. DL x 5 @ 135-225-275-315-365-405
C. Body Ring Rows - 10 x 10

Thursday 5/26

A. BS x 5 @ 45-95-135-185-205-225-245-245

B1.Press x 10 @ 45-65-85-95-105-115-125

B2. BB Row x 5 @ 95-145-165-185-205-225-185x8

C. 5 rounds, no break of BB Complex

8 HPC

8 FS

8 Press

8 BS

8 RDL

Saturday 5/28 - Hotel WOD

10 -> 1 of:

Goblet Squat

KB Snatch

Kosick Row

SLDL

Windmills 

Walk-out to Push-up

Week of 5/16 - 5/20

Monday 5/16

A1. BS - 5 x 5 -135-155-175-195-215-235-255-275

A2. OH Press - 5 x 10 - 65-75-85-95-105

B1. BB Rows - 5 x 10 - 95-115-135-155-155

B2. TTB - 5 x 10 

Wednesday 5/18

A. BS x 5 @ 95-135-155-175-195-215-235-235-235
B. BP x 10 @ 135-135-135-135-135
C. DL x 5 @ 135-225-275-275-315-315-315
D. 5 rounds of
5 Wtd PUs @ 60# (5-5-5-5-5)
10 AB Wheel (1+9,2+8,3+7,4+6,5+5)
20 Alt Russian Step-ups (BW-20-20-20-20)
Rest 1:30 b/t sets

Friday 5/20

A. BS x 5 @ 95-135-165-185-205-225-245-265-285-235

A2. OH Press x 10 @ 45-75-85-95-105-115

B1. BB Rows x 7 @ 95-115-135-155-175-185

B2. TTB - 5 x 12

Week of 5/2 - 5/7

Monday 4/25

A. Squat - 5x5 @ 135-185-225-245-265-285-305

B. OH Press - 5x5 @ 45-75-110-120-130-145-155(x4)

C. BB Rows - 5x5 @ 135-155-175-200-220

D. EMOM for 15 min

3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)

5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets

Wednesday 5/4

A. BS - 4 x 5 @ 135-185-225-245-265-265

B. Bench Press - 4 x 5 @ 45-95-115-135-150-165-180-195

C. DL - 4 x 5 @ (135-225-275) 315-355-395-440

D1. Wtd PUs - 5 x 5 @ 55#

D2. 20 Hollow Rocks 

D3. OH Box Step-ups - 5 x 10 steps @ 65#

Rest 1-2 min b/t rounds

Friday 5/6

A. BS - 5-5-5-5-3-8 @ 135-185-225-235-255-275-295-315-270

B. OH Press - 5-5-5-5-3-8 @ 110-120-130-145-155(f)-135(5)-125

C. Row - 5-5-5-5-3-8 @ 135-160-185-205-225-175

D. 5 rounds at Z1 of

3-5 Bar MUs

FC - 85# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Week of 4/25 - 4/29

Monday 4/25

A. Squat - 5x5 @ 135-185-215-235-255-275-295

B. OH Press - 5x5 @ 45-75-105-115-125-140-150

C. BB Rows - 5x5 @ 135-155-175-195-215

D. EMOM for 15 min

3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)

5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets

Wednesday 4/27

A. BS - 4 x 5 @ 135-185-215-235-255-255

B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185 (145-160-175-190)

C. DL - 4 x 5 @ (135-225-275) 305-345-385-430

D1. Wtd PUs - 5 x 5 @ 50#

D2. GHD SUs - 5 x 10

D3. OH Walking Lunges - 5 x 20 steps @ 65#

Rest 1 min

Friday 4/29

A. BS - 5-5-5-5-3-8 @ 135-185-225-245-265-285-305-260

B. OH Press - 5-5-5-5-3-8 @ 105-115-125-140-155-125

C. Row - 5-5-5-5-3-8 @ 135-155-175-195-220-175

D. 5 rounds at Z1 of

9 Strict Chin-ups

FC - 80# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Week of 4/18 - 4/23

Tuesday 4/19

A. Squat - 5x5 @ 135-175-205-225-245-265-285

B. OH Press - 5x5 @ 45-75-105-115-125-135-145

C. BB Rows - 5x5 @ 135-150-170-190-210

D. EMOM for 16 min

4 HPC - 145-155-165-175-185 @ 3 min each

5 Ab Wheel (4+1)

Notes: stopped the ab wheel after 9 min in order to make sure I could recover and get the HPC reps. First set of 185# was only 3 reps. 

Thursday 4/21

A. BS - 4 x 5 @ 135-175-205-225-245-245

B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185

C. DL - 4 x 5 @ (135-225-275) 295-335-375-415

D1. Wtd PUs - 5 x 5 @ 45#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 @ 15#/hand

Rest 1 min

Saturday 4/23

A. BS - 5-5-5-5-3-8 @ 135-185-215-235-255-275-295-250

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-150-125

C. Row - 5-5-5-5-3-8 @ 135-155-175-195-215-175

D. 5 rounds at Z1 of

3-5 Bar MUs (4 UB)

FC - 75# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Training Week 4/11 - 4/15

Mad Cow Week 4

Monday 4/11

A. BS - 5 x 5 @ 135-165-195-215-235-255-275

B. OH Press - 5 x 5 @ 45-65-100-105-115-125-135-145

C. BB Rows - 5 x 5 @ 95-125-145-165-185-205

D. 15 min EMOM of

4 HPC - increase 10#  every 3 min - 145-155-165-175-185*

5 Ab Wheel (3 standing + 2 Kneeling)

*185x3x5min

Wednesday 4/13

A. BS - 4 x 5 @ 135-165-195-215-235-235

B. Bench Press - 4 x 5 @ 45-95-115-140-155-165-180

C. DL - 4 x 5 @ 285-325-365-405

D1. Wtd PUs - 5 x 5 @ 40#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 (10/leg)

Rest 1 min

Saturday 4/15

A. BS - 5-5-5-5-3-8 @ 135-175-205-225-245-265-285-245 

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-145-125

C. Row - 5-5-5-5-3-8 @ 135-145-165-185-210-165

D. 40 TGUs - 55# 

30 @ 6:13-14 (6:26 on 4/1 10-12 sec PR)

40 @ 7:45 (baseline measurement)

E. 5 rounds at Z1 of

7 Chin-ups

FC - 70# x 1 lap

5 Standing Ab Wheel

Rest 1-2 min

Week of 4/4 - 4/8 Mad Cow Programming Week 3

GMonday 4/4

A. BS 5x5 @ 45-135-165-185-205-225-245-265

(45-95-155-180-200-220-235-255)

B. OH Press - 4 x 5 @ 45-100-110-120-130-140

(45-65-95-105-115-125-135)

C. Barbell Row - 5 x 5 @ 95-115-135-155-175-195

(45-95-115-135-155-175-190)

D. 12 min EMOM of

4 HPC - (95-135) 145-155-165-175 @ 3 min ea. 

5 Ab Wheel* (1 from standing + 4 from kneeling)

*notes - completed 4 reps at 165 so I did one extra set of 4 @ 165# - total 61 reps and 9165# in 13 min

Wednesday 4/6

A. BS - 4 x 5 @ (95-135-165) 190-220-230-230

(45-95-135-155-180-210-220-220)

B. Bench Press - 4 x 5 @ (45-95-115) 140-155-165-180

(135-150-160-175)

C. DL - 4 x 5 @ (135-225) 275-315-355-395

(265-305-340-375)

D. 5 rounds of

5 wtd PUs - 35# (30)

10 T2B

10 Russian Step ups 

 

Friday 4/8

A. BS - 5-5-5-5-3-8 - (95-135-165) 195-215-235-255-275-230

45-95-155-185-205-225-245-265-215

B. OH Press - 5-5-5-5-3-8 - (45-65) 100-110-120-130-145-120

45-95-105-115-125-140-115

C. BB Row - 5-5-5-5-3-8 - (95) 125-145-165-185-200-165

95-120-140-160-180-195-160

+

C. KB Circuit w/ 60# - 5 sets @ Z1 pace (movement quality emphasis)

10 Maxercist Row - (5/side)

10 SLDL per side - (5/side)

10 OH Lunges - (5/side)

10 Bent Press - (40# x 5/side)

10 Crushing Curls

10 Windmills - (5/side)

+

50# sled drag

2 blocks in 4:58

Rest :30

1 block in 4:16

Total time of: 9:44

Week of 3/28 - 4/1 - Mad Cow Programming Week 2

Monday 3/28

A. BS 5x5 @ 45-95-155-180-200-220-235-255

B. OH Press - 4 x 5 @ 45-65-95-105-115-125-135

C. Barbell Row - 5 x 5 @ 45-95-115-135-155-175-190

D. 12 min EMOM of

5 HPC - 135-145-155-165* @ 3 min ea. 

5 Ab Wheel* (1 from standing + 4 from kneeling)

*notes - completed 4 reps at 165 so I did one extra set of 4 @ 165# - total 61 reps and 9165# in 13 min

Wednesday 3/29

A. BS - 4 x 5 @ 45-95-135-155-180-210-220-220

B. Bench Press - 4 x 5 @ 135-150-160-175

C. DL - 4 x 5 @ 265-305-340-375

D. 5 rounds of

5 wtd PUs - 30#

10 T2B

25DUs

Rest 60-90

 

Friday 4/1 

A. BS - 5-5-5-5-3-8

45-95-155-185-205-225-245-265-215

B. OH Press - 5-5-5-5-3-8

45-95-105-115-125-140-115

C. BB Row - 5-5-5-5-3-8

96-120-140-160-180-195-160

+

30 TGU; alternate hands q rep

Time: 6:26 (-:20 from 2/10)

+

5 Chin-ups

FW (70#/hand) x 1 lap

3 Standing AB Wheel

Week of 3/21 - 3/25 - Mad Cow Programming - Week 1

Monday 3/21 - 

A. Back Squat - 5 x 5 @ 95-155-170-190-210-225-245

B. OH Press - 4 x 5 @ 45-65-90-100-110-120-130

C. Barbell Row - 5 x 5 @ 45-95-110-125-145-165-180

+

12 min EMOM of

5 HPC + 5 Ab Wheel

135x4, 145x4, 155x4

(60 reps + 8700# moved in 12 min)

Wednesday 3/23

A. Back Squat - 4 x 5 @ 95-135-170-190-210-210

B. Bench Press - 4 x 5 @ PUs-45-95-110-125-140-155-135-155-170

C. Deadlift - 4 x 5 @ 135-225-255-295-325-365

D. Weighted Pull-ups - 4 x 5 @ 15-25-35-45

+

12 min EMOM of 

3 MU*/8 Butterfly Kipping PUs + 10 AB Wheel*

*Notes: 

Min 1-4 - 3 Bar MU (12)

Min 5-12 - 8 BF PU (64)

Min 1-10 - 10 Ab Wheel (100reps)

Friday 3/25

A. Back Squat - 5-5-5-5-3-8 @ 95-155-170-190-210-225-250(3)-210(8)

B. OH Press - 5-5-5-5-3-8 @ 90-100-110-120-135(3)-110(8)

Barbell Row - 5-5-5-5-3-8 @ 45-110-125-145-165-185-145

+

75 tire flips in 11:30

Spring Break - 3/14 - 3/18

Monday 3/14

A. 20 min EMOM of

Odd-GS x 10 (60/30#)

Even - 10-15 BB Rows (65/135#)

B. 20 min EMOM of

Odd - 20 KBS (60/30#)

Even - Ring Dips/HRPUs x 5-8

Wednesday 3/16

A. 20 min EMOM of

7 DL - 315/135

7 Ring Pull-ups/Rows

B. 20 min EMOM

16 Goblet Lunges - 40# KB

5 Press (55/115)

C. 5 rounds of

12 Ab Wheel

3-5 BS Practice - 115#

Friday 3/18

A. 5 BS @ 155# EMOM for 12 min (95-115-135-155-155) 155x12mn

B. 5 HPC @ (95-115) 115x1min, 135x7min, 145x5min EMOM for 13 min

C. KB Circuit w/ 40# 5 sets of...

10 Maxercist Row - (5/side)

10 SLDL per side - (5/side)

10 OH Lunges - (5/side)

10 Press from Lunge Position - (5/side)

10 crushing curls

10 Windmills - (5/side)

@ Z1 pacing (focus on quality movements)

Time: 14:50ish

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 1/11 - 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

Week of 12/14 - 12/18

Monday 12/14

A1. Back Squat - 5 x 8; rest :45-60

135-225-265-295-315-335-355*-375(DNA)

A2. Wtd Pull-ups - 5 x 2;'rest 2:30ish

BWx5-25x4-40x3-50-60-70-80-90

+

Conditioning 1:
7min AMRAP ascending by 3 (12+12PC/J)
3 Power Clean and Jerk 135/95
3 T2B
straight into
Conditioining 2
7 min AMRAP (3 rounds w/ 15 sec left)
10 Front Squat 135/95
20 Pullups

Notes: wasn't feeling the squat. Only hit 5 reps at 355#, then a set of 2 on 5th.

Wednesday 12/16

Oly: 14min
1 x 10 complex
4 sets to get to 60%
10 min EMOM Starting at 60% and increasing every min
1 Clean + Jerk

Strength:7min
Deadlift
3 sets to get to 70%
4min EMOM 6 Deadlifts @ 70%

375#

Conditioning: 9min AMRAP
5 Power Snatch 115/80
10 Deadlifts 115/80
15 T2B

Rounds: 4+5+10+9

Friday 12/18

Oly:
1 x 10 Complex
8min EMOM 2 Hang Power Clean 1 Hang Clean - 225#

WU: 95-135-155-175-195-215

Strength: 12 min
3 sets to warm up to 70%
4min EMOM 6 x Strict Press @70% - 125#

WU: 45-95-115

12 min EMOM
Even: 10 strict HSPU or DB Press - 35# x 10 x 6
ODD: 3 FS - 225#

Conditioning:
30 TGU - 55# (alternating each rep)
Time: 7:48

Cash-out: 10 Chin-ups, 20 BE

Week of 12/7 - 12/11

Monday 12/7

Oly:
5 min EMOM x Complex (HPS+S+OHS)

95-115-125-135-140-145-150-155*

7 min EMOM x Complex (PC+C+FS)

165-175-185-195-205-215-225

Strength: 15min
12 min EMOM - 3 Back Squat @ 305# (WU sets: 135-225-275)

Conditioning: "Unbroken 2.0"

7 rounds for time*:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2pd

Time: 9:39*

*stopped @ 5 rounds due to failing on UB C2B Pull-ups in round 5 (3+2+1). Embarrassingly slower pace than the Rx'd dose from 2/14/14.

Wednesday 12/9

Strength: 15min
5 x 3 x 405# Deadlift; rest 2:00

EMOM: 5min
1 Clean Thruster 60% of max Clean - 165-165-175-175-185-185*
5 Strict Pullups

Conditioning: 12min AMRAP
5 Kipping C2B
10 Russian Swings 70/55
5 Kipping C2B
10 DB Thursters 35/15

Rounds: 6 rounds + 5 C2B Pull-ups + 10 RKBS

Training Outcome/Notes: 

did an extra thruster at 185 to make 2 reps at each rep

Had to break C2B PUs 4+1 on second set in 6 th and first set in 7th

Finished last round after time expired.

Friday 12/11

A1. Front Squat - 5 x 3 

135-185-225-255-285-285-285-285-285

A2. Press - 5 x 5

45-95-105-110-115-120-125-130