Week of 6/26 - 7/2 Mad Cow Cycle 2, Week 3

Monday 6/27

A1. BS - 95-135-185-215-235-260-280-305

A2. Bandwork + Wtd PUs x 5 @ 70# - 5-5-4-3-3-3-3-3-2-1-1 (33) + 

B1. BU KB Press - 30# x 5/side x 5

B2. HS Holds - 45 sec x 5

C. PC 95-135-160-165-170-175-180

D. 5 rounds of

90# Suitcase Carry Right - (AFAP) DB

10 OHT - 20#

90# Suitcase Carry Left - (AFAP) DB

FLR - 40 sec

Wednesday 6/28

A1. BS x 5 x 95-135-185-215-135-260-260

A2. Band Work + DB Rows x 10/Arm @ 95#

B1. Clean Pulls x 5 x 95-135-165-180-195-210

B2. Wtd HRPUs x 10 x BW-10-20-30-40-45

C1. Yoke Walk @ 265 x D/B x 6

C2. Wall Slams x 10/side x 6

D. Sled Drags x 5 x 20m forward + 20m reverse @ 100-100-100-150-150

Friday 7/1

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-215-235-260-280-310-260 (10)

A2. Band work x 4 sets + Ring Rows x 14-14-14-15-14-12

B1. PC x 5-5-5-5-3-8 @ 95-135-160-165-170-175-185-170

B2. BU KB Press x 5-5-5-5-5 (30-40#)

B3. HS Holds - 1min-1min-1min-1min

C. 100 Tire Flips for time (timer stopped - got too hot) approximately 18-20 min

Week of 6/12 - 6/17 - Mad Cow Cycle 2, Week 1

Monday 6/13

A1. BS x 5 @ 45-135-175-205-225-245-270-290

A2. Face Pulls x 20

A3. Strict Pull-ups x 5 x 6 (maintain hollow position)

B1. PC x 5 @ 45-95-135-155-155-160-165-170

B2. BU KB Press x 8-10 @ 30# - 10-10-10-

B3. Dip supports - Serratus

C. 5 Rounds of

5 ME Broad a Jumps/Bench Jump-overs

10 Ball Slams - 20#

15 BE

Rest 1 min

Wednesday 6/15

A1. BS x 5 @ 45-95-135-185-205-225-245-245

A2. Wtd. Pull-ups @ 70# x 4-5 - BWx3-35x3-5-5-5-4-7-7* *BW

A3. Ab Wheel x 10 - 5-5-10-10-10-10-10-10

B1. Clean Pulls x 5 @ 95-115-135-155-170-185-200

B2. Face Pulls x 20

B3. HR Push-up + 5 PU+

C. 5 rounds of:

225# Yoke walk - D/B (245# on sets 4-5)

10 Wall Slams (5/side) - 14#

10 BJ - 20"

Rest 2:00

Friday 6/17

A0. Band Pull Circuit x 4 sets while warming up on Squat.

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-205-225-245-270-295-245

A2. Body Rows x 12-12-12-12-12-12

B1. PC x 5-5-5-5-3-8 @ 95-115-135-155-155-160-165-175-160

B2. BU Press x 8 @ 30# - 8/10-8/8-8/8-8/8-8/8

C1. FLR - 30 sec

C2. 20 Waiter Carry Walking Lunges @ 30#

C3. 12 OH Toss - 20#

Week of 5/9 - 5/13

Wednesday 5/11

12 -> 1 @ 40#

KB Swings

Goblet Squats

SLDL (ea side)

Maxercist Row (ea side)

Walk-out to PU

Time: 28:12 (Z1 pacing)

Friday 5/13

A. EMOM for 20 min

12 GS - 70#

8 Pull-ups

B. EMOM for 20 min

12 KBS - 70#

5 Ring Push-ups + FLR

C. 3 rounds of

FW - 90#

OPEX Being - Week of 3/9 - 3/14

Monday 3/9 - OPEX Being 

A. Paused Back Squat - tough triple in 10 min

135-185-225-275-300-320-340*-360*

B. Push press TnG build to a tough triple in 10mins

95-135-150-165-185-205-225
C1. 15 wall balls 20/14# 10′ target; rest 10sec
C2. 15 Strict HSPU (5.5.5) rest 20sec b/t clusters; rest 10sec 

C3. 15 KBS 2pd; rest 3mins x 3
+
5 sets 90% effort
Row 200m (20 SDLHPs)
10 box jump 24/20″
FLR on rings 30sec
rest 1:30min

Wednesday 3/11 - OPEX Being 

A. hang snatch build to a tough single in 10mins

95x2-115x2-135x2-155-165-175-185-195-205 (215-f)

+
21, 15, 9 for time
GHD situp
DB thruster 30/20#

Time: 3:30

+

5 RFT of

7 DL - 315#

21 DUs

Time: 3:15

Notes: Hang Snatch felt really rushed. Tried to go up 10# EMOM to stay w/in time limit, but mind wasn't really in it. PR'd on DL/DU WOD by 32 sec

Friday 3/13 - OPEX Being + some 

A. FS x 3 EMOM @ 70% x 10 min - 250#

(135-185-235) 250 x 3 x 10

B. PC + SC EMOM x 10 min - 205#

(135-185) 205 x 2 x 10

+

5-4-3-2-1 

PC - 225#

Bar MUs

Time: 5:40 (6:15 on 7/18)

Notes: PR'd by 25 sec even w/ the miss. Wish I would have hit it. Would have had a 1 min+ PR. Did first set of 5 BMUs UB. May have cost me later. Had to do singles after that and the PCs felt heavy after that. I put the belt on after the 2nd rep on he set of 4. Then took the time to belt up b/t sets. No misses on BMUs until I got to he set of one (5:04 mark). Missed twice before getting it (5:40).

Saturday 3/14 - Garage WOD

The Iron Maiden - 3 rounds of (15min)

40 sec of KB C&J - R - 60# (10 reps)

20 sec rest

40 sec KB C&J - L - 60# (10 reps)

20 sec rest

40 sec 1-1/4 GS - 60# (12 reps)

20 sec rest

40 sec KB High Pulls - 60# (25 reps)

20 sec rest

40 sec Russian Twists - 40# (20 reps)

20 sec rest

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

Deload Week - Day Two

Friday 3-29
TRAINING:
WU: Hollow Rocks - 4 x 30; 30 sec rest A1.
Front Squat - 5 x 2-3; rest 30 sec
255-275-295-315-325(2)
A2. Ring Rows - 5 x AMRAP; rest 30 sec
15-16-15-15-15
A3. Front Leaning Rest - 5 x 60 sec; rest 2:30
+
5 Rounds of @ Z1-Z2
GHD - 20
BE - 25
Walking Lunges - D/B

Oly/Wendler Cycle: Week Two, Day Four

Tuesday 5-15

TRAINING:
A. Snatch - 85% x 1 x 4
B. PC + C + PP + J -70-75% x 4
C. Back Squat - 305# x 5 x 5
D1. Snatch-grip Pull-ups x AMRAP x 3
D2. Wtd. Dips - 70% x 3, 80% x 3, 90% x 3
E. Front Leaning Rest - 45 sec x 3

TRAINING OUTCOME:
A. 95x2, 135 x 2, 165 x 2, 185 x 1, 200 x 1, 210-210-210-210
B. 210-225-230-230
C. 135-225-285-305-305-305-305-305
D1. 12-12-12
D2. 80# x 3. 90# x 3, 100# x 7
E. as Rx'd - 45# bumper + two 45# iron

Notes:
Missed 210# on snatch three times on my first set, twice on the second set and then didn't miss at all on the last two. I think I should have done more mobilization and warmed up better. I was easily pulling it high enough, but I think my shoulders were a bit too tight.

Deloading at the State Meet Day 1

Friday 5-27 in the Hotel:

Deloading:
15min on eliptical @ Z1
+

20 TGU/arm light KB - slow and steady
+
15 One-legged DL/per side x 4
+
240 sec FLR accumulated on floor

Deadlift, Clapping Push-ups, GHD Raises, Front Leaning Rest, and Double Unders

Thursday 4-7 OPT Day 153:
TRAINING:
AM WOD:
A1. Dead Lift @ 11X1; 60% 1RM; 10 sets of 2; rest 30 sec
A2. 8 clap push ups @ 10X0; 10 sets; rest 30 sec
B. GH Raises @ 10X0; 8 x 4; rest 45 sec
C. FLR - 300 sec total on rings
D. AMRAP DU's in 30 sec; rest 90 sec x 6

Training Outcome:
AM WOD:
DL: (315#) reps and cadence as Rx'd
GHD: as Rx'd
FLR: as Rx'd (FLR: 80sec-80sec-80sec-60sec)
DUs: 32-37-41-45-50-38

rest 6+ hours

PM WOD:
Row 3 min @ 90%
Row 3 min @ 50% x 2
+
Row 2 min @ 90%
Row 2 min @ 50% x 4
+
Row 1 min @ 90%
Row 1 min @ 50% x 6
(maintain same pace for all 90% efforts throughout - pick a pace and stick with it)

Training Outcome/Notes:
PM WOD:
Times and intervals as Rx'd. Subbed burpees for the 90% and a jog for the 50%.