Training Week of 8/5 - 8/9

Wednesday 8/5 Day One

A. EMOM  for 20 min; 3 Perfect Back Squat - 265# x 5, 270 x 5, 275 x 10

B1. Pendelay Rows - 5 x 5 @31X1 - 135-135-135-135-135-135-135

B2. Ring Dips - 5 x (AMRAP - 2) - 7-7-7-7-7-5+2

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C. 5 sets of the following Barbell Complex w/ 65#; rest 30-45 sec b/t sets

• 5 RDL
• 5 High Pulls
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

Friday 8/7 Day Two

A. Deadlift to tough Triple - 135-225-275-315-365-385-405-425-445-465-485(1)*

B. 75% of A AMRAP in 4min - 355# x 27 in 3:59 (30 in 4:30)

C. 3 sets of:

• KB Press x 6-8/arm - 60# (8-8-8)
• 10 Half Moons - 45#
• 10 Walking Goblet Lunges - 60#

D. 10 -> 1 descending ladder w/ 70# KB of:

Russian KBS

Goblet Squat

Ab Wheel

Time: 9:04

Sunday 8/9 (Day Three)

A. 15 min EMOM of 3 FS - 235#

B1. 10 Ring Rows; rest 60 sec

B2. 8 Ring Dips; rest 60 sec; 6 sets

C. 10 RFT of:

10 Sledge Hammer Swings (alternate sides each round)

10 Russian KBS - 70#

Time: 7:55

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10 rounds of 10 sets (R/L) of Sledge Hammer Swings not for time.

Superbowl Sunday WOD - Functional Training

Sunday 2-2

TRAINING:
5 rounds of:
10 Spartan Tire Flips (w/ a jump through the tire)
Rest 3 min b/t sets

(Approx. 90 sec of work/round)
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8 rounds for time of:
5 Burpees
10 Sledge Hammer Swings - Alternate sides each round

Time: 5:06

Notes: Lot's of functional work today. Done at home in the driveway. Had to use the sledge to break up the ice frozen in the tire first. This was fun though...felt pretty barbaric...you know...in the elements, swinging, jumping, lifting and shoving things. Had ice forming in the beard and bits and pieces down my back by the end of it (insert manly grunt here...). Loads of fun though!

Garage WOD

Sunday 7-22

TRAINING:
WU: Hollow Rocks - 3 x 25
A. Deadlift - work up to a tough 5
135x5x2-225-255-282-299-314-332-350-367-389
B. KB Press - 3 x 12
60-60-60 (+4/side to round out 40)
C. Ring Push-ups @ 3011 (feet elevated on crate)
12-12-12-12
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4 rounds of:
25 KBS - 60#
25 sledge hammer swings on tire (alt Rt/Lt ea round)
Rest 2 min b/t rounds

Notes: felt good to do a WO I could do pain free...baby steps. Gonna try to squat tomorrow.

Lower Body/Squat Emphasis: Cycle Two

Sunday 7-14
Week Two, Day One
Warm-up - 3 Rnds of:
20 Push-ups @ 3111
20 Face Pulls - 30#
10 1 1/4 OHS - 45# bar
35 Hollow Rocks

TRAINING:
A. Back Squat - 3-2-1, 3-2-1
365-380-395, 380*-390-405
B. Back Squat (NB) x 21 - 295#
C. SG DL - 3 x 4 @ 3131 185-205-225-245

4 Rnds of:
D1. Good Morning x 10
135-155-170-185
D2. HSPUs x 6* (5 rounds)
D3. KTEs x 10
D4. Lat Pulls x 12
110-130-150
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5 rounds of:
20 KBS - 60#
15 Box Jumps (on tire)
10 Hammer Swings - 5/side
Rest 1:30 b/t rounds
Splits: 1:32, 1:21, 1:22, 1:19, 1:21

Notes: Arm is getting better. Did my first Pull-ups/Chin-ups today @ 4 x 1+1 and HSPUs as noted above.
Gonna start adding weight to the bar on OHS later this week and hope to try doing some light dynamic pulls in a couple of weeks.

Catalyst Masters Cycle Week 2, Day 3

Thursday 12-8


TRAINING:
Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2
Back Squat + 3 Box Jumps – 78% x 5 x 5
Clean Pull – 85% x 4 x 3

Core of Choice:
10 R - 10 L Sledge Hammer
20 tic tacks w/45# plate

TRAINING OUTCOME:
CJ: 135-185-205-225-225-240-240
BS+BJ (30"): 335-335-335-335*-335*
Clean Pull: 255-255-255

COC as Rx'd

*belted up for the last two sets