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 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

Training for Week of 11/2 - 11/6

Monday 11/2
A1. 10 Back Squat; rest :30
135-185-235-265-285-305-325*-345*
*belted
A2. WTD Pull-ups x 4-5; rest :30
BW-BW-25-35-45-55-65-75*
*3.5+brought knees up to get chin over
+
Conditioning 
4 RFT of
10 PS - 135#
400m Run*
Time: 16:02
*ran from 4th platform on no n-rack side. 1st 400m so nice May or June.

Wednesday 11/4
A. 8 min EMOM of 2 Snatch or Power Snatch - 60-80%
135-145-155-165-175-185-195*
*single...felt unstable in left shoulder.
Rest 5 min
B. 8 min EMOM of 1 PC + 1 Clean + 1 Jerk - 65-85%
(195) 195-205-205-215-215-225-225-235*-205
*PC + Clean...no Jerk.
+
Conditioning 
15 min EMOM 
1. 3-7 Ring MU - 5-4-4-4-3
2. 5 DL @ 75% - 375#
3. 6 Burpee BJ over - 24/20"

Friday 11/6
A. 1 FS EMOM for 16 rounds @ 325#
WU: 135-185-225-275-295

+
Conditioning
5 min AMRAP - 3+WB in 4:43
15 WallBalls 20/14-10′
2 Rope Climbs
2 min rest
5 min AMRAP - 2+OH Lunges
30′ DB Single Arm OH Lunge 55# - 15' R + 15' L
50 DU - Broken, but not because of coordination, more fatigue...need to practice breathing
4 min rest
5 min AMRAP - 2 + Snatch in time + third set of Reverse Burpees AT
12 Alternating DB Snatch 70/55
6 Reverse Burpee

OPEX Being Week of 5/11 - 5/15

Monday 5/11 (Being 5/26/14)

A. back squat build to a max 

135-185-225-275(5)-315(4)-345(3)-375(2)-395(1)-415(1)

B1. wtd chin up 2-3×5; rest 90sec 

45-55-65-75-85(2+1*)

B2. wtd dip 2-3×5; rest 90sec 

60-70-80-90-100(x2)

+
3 sets 80-90% effort 
Row 400m 
15 burpees 
18 box jump on and overs 24/20″
21 KBS 1.5/1pd 
24 wall balls 20/14# 10/9′ target 
rest 5mins (4:30, 4:00)
all sets same pace - about 4:55-5min/round 

Notes: 
- go for something if feeling it 
- omni grip when mixed grip pull to supinated hand 
- goal is to maintain same pace for each set record times for all sets

Wednesday 5/13 (Being 5/27/14)

A. EMOM – 16 min
odd – HPC x 2 mod weight waveload - 165-175-185-195-175-185-195-205-185-195-205-215-225-205-215-225
even – 7 T2B*
B. EMOM – 14 min
odd – DL TnG x 2-3 moderate same loads throughout (385-395-405-405-405-405-405)
even – 2-3 MU (all UB)
C. EMOM – 12 min
odd – 8 PS TnG 75/55# 
even – 10 burpees AFAP

D. EMOM - 8 min T2B

Notes:
- A. Forgot the T2B...did them as a separate 8 min EMOM at the end.
- B. Had to do Bar MUs due to logistics...no misses though. 
- last EMOM is conditioning based sets – get breathing rate up and show control

Friday 5/15 (Being 5/28/14)

A. Press build to a max - 45-95-115-135-150-160-170(f)
B. 30 Ring MU for time (9:14) 3-3-3-2-2-1's from there.

+

12-9-6-3 for time of: HSPUS + PC - 185# (5:24)

(12)-4-3-2)-(3-3)-(3)/PC singles all the way through 

+

1 set all out: 
Row 250m (25 SDLHP)
15 AKBS - 70# 
25 burpees 
15 AKBS - 70# 
Row 250m (25 SDLHP)

Time: 4:07

Notes: 
- Take your time build to a true absolute max 
- compare to April 23rd 
- all out one effort record times