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.
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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.
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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)

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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. 

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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)

Training Week of 7/19 - 7/25

Sunday 7/19

A. 10 min EMOM Back Squat x 3 @ 30X1 - 280#

B1. Press - 5 x 5 - 95-115-125-135-145x3-95x17

B2. Pendelay Row - 5 x 5 - 135-155-170-185-200-215-135x15

C1. Two 15' rope Climbs; rest 10 sec

C2. 15 HRPUs; rest 10 sec

C3. 12 Hanging Leg Raises; rest 2-3 min; 3-4* sets

Tuesday 7/21

A. 20 min EMOM

Odd - 7 DL - 315# (TnG)

Even - 5 HSPUs w/ hands on 25# bumpers

B1. WTD Pull-ups x 5; rest 1 min

15-25-35-45-55(4) + 12 Strict

B2. Bulgarian Split Squats* x 10 per leg; rest 30 sec b/t legs; rest 2 min; 5 sets * switched to Goblet Lunges for last two sets due to some slight pain in left groin.

4 rounds of

20 GHD Sit-ups and 15 Back Extensions

Thursday 7/22

A. 5 rounds of

3 FS; 235-250-265*-235-235 rest 20 sec

15 CTB Pull-ups*; Rest 3 min

*groin. Was talking to me on the 265# FS so I backed off to 235# for last two sets. Also did an extra set of 10 CTB Pull-ups after the sets.

Rest 5 min

B. 5 rounds of

10 RDL - 135-185-195-205-215-225; rest 20 sec

15 HR PUs; rest 2min

C. 30 TGUs for time - 55#

OPEX Being - a Week of 6/8 - 6/12

Monday 6/8 (Being 6/23/14)

A. back squat build to a max 

345(3)-365(2)-385(1)-405(1)-415(f) + 245# x 5 x 3 @42X2

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30 Bar MU for time - 6:28 (5:49 on 1/5) -4-4-3-2-2-2-2-1-2-2-2-2-2* 3 misses. Paced too much on these. Tried to do too many multiples.mshoukd have done doubles throughout from beginning.

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30 Burpees for time - 1:15

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5 sets 80% effort - approximately 2:50-3:00/set
Run 200m 
15 GHD situps 
15 back ext 
40 DU (Forgot rope - subbed 40, 12" BJ's)
rest same time set takes all sets same pace 

Notes: 
– warm up well and go for it if feeling it 
– record time for 10reps/20reps/final time 
– nice and smooth on the 5sets all should be same pace 
– rest walk btw sets

Tuesday 6/9- Being 6/24/14

A. PS – Positional work/Practice

45-65-75-85-95-105-115-125-135
B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

135-155-165-175-185-195-205
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5 sets: (@ home)
10 bench press - (ring PUs @ 30X1)
Row 400 m @ 90% (40 SDLHP)
rest 2:30

Notes:
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

Wednesday 6/10 - Being 6/25/14

A1. thruster 105/70#; 15; rest 10sec
A2. rope climb - legless up; legs down; 2reps; rest 2mins x 4 - 4 Pulls leg-less + leg assisted to 20'
B. TGU 20 reps alt hands per rep - 70# (approx 10:30 in sets of 4 w/ rest b/t)
C. emom – 10mins
odd – T2B 7-8 (all 8's in approx 10 sec/set)
even – burpee 10 (approx 20 sec/set)
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Row (Airdyne) 10mins 65% effort

Notes:
– focus on breathing during the thrusters
– 15′ rope climbs
– TGU reps are perfect take your time
– Row is sustainable pace pick an average and hang on the entire time

Thursday 6/11 - Being 6/27/14

A. BS @40X1 – 12 sets of 2 @ 20X1; rest 45 sec – bands or chains - 275#
B. Snatch balance build to a tough perfect single in 10mins - 95-105-115-125--135-145-155-165-175-185
C. Hang Snatch build to a tough single in 10mins - (did positional work instead and built to 155#)
D. emom – 12mins 
odd – 2-3 MU (Bar)
even – Russian KBS x 10 reps - 70#

E. Pistol Squats - 5Left; 5 R Every :40 sec x 10 

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– work on not riding the snatch balance down 
– start clock once you are above 50% of 1rm on snatch 
– russian KBS

Saturday 6/13 @ the Farm

15 --> 1 (w/ 70# KB) of:

Goblet Squat, KB Row R/L, SLRDL R/L, Walk-out to Push-up

Time: 48:28; did this slow and controlled. Sets 15-11 were a grind.

OPEX Being - Week of 11/24 - 11/28

Monday 11/24 - OPEX Being

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8

(45-95-115-135) 145-145-145-155-155-155-155-155
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins

215 x 8
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins

6+1BMU x 7, 6+Miss+1BMU
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6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec*

6 sets @ 75% w/ 1 min recovery

Rope climbs and DUs drastically limited pacing today.

Tuesday 11/25

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3

135-165-195-200-205

B. Split jerk from blocks (high pins) 1. 1. 1 65% of 1rm – emom – 8-10mins

135-165-185-185-185-185-185-185-185-185

C. 5 sets of 5 for time 155# PC and jerk Tng grace style

Rest 30 sec b/t sets

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Airdyne x 1 min 90%
rest 2 min x 8 all same pace
rest 5mins after the 4th row

Wednesday 11/26

8 min of

5 PC - 135

15 SDLHP - 45# KB

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8 min of

8 Box Jumps

5 HSPUs

5 CTB Pull- ups

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8 min of

25 DUs

5 Burpees

8 Walking Lunges

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8 min of

12 KBS - 55#

6 Wall Balls - 20#

6 Ring Dips

Friday 11/28

A. Front Squat- Build to s tough 3 in 12 min

135-185-225-(265-285-305-315)

B. Zercher Squats x 3's

225-275-295-315-335-355

C. Back Squat x 30 reps @ 225#, 205#, 185#; rest 3-4 min b/t sets

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4 sets of:

B1. DB Rows x 10/arm - 85#

B2. Push-ups x 15

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Row repeats x 3