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 1/4 - 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

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#

Unplanned Deload Week - 11/10 - 11/14

Monday 11/10

A1. Back Squat - 5,4,3,2,1*

(135-225-275)-325-345-365-385-405(3-4)

*bailed on it due to low back/hip pain

Zercher x 3 x 5

Oly shoes - 135-185-225-245-265

Vibrams - 135-225-275-295-315

A2. SA DB Press - 5,4,3,2,1+

35-45-50-55-65-75(3L*/3R)

*slight push from feet

+

15 min of @ Z1

3 Strict PUs

6 GHD SU

9 BEs

12 Lunge jumps

Total: 13 rounds 

Wednesday 11/12 - Back-up plan

8 min @ 85%

5 Ring Dips (45)

10 KBS - 70# (80)

10 Sit-ups (80)

8 + 5 Dips

Rest 6 min

8 min @ 85%

2 Bar MUs (12)

10 GS - 70# (60)

5 Burpees (30)

6 rounds

Rest 6 min

8 min @ 85%

10 BEs (60)

25 DUs (150)

10 HR Push-ups (60)

6 rounds w/ 7 sec left

+

Stretch

Friday 11/14

A1. Strict Chin-ups x 8-10 x 5; rest 1 min

8-8-8-10-10

A2. WTD Bar Dips x 5 x 5; rest 2 min

BW-35-45-55-65-75

B. EMOM for 12 min

Odd - 45# OH Walking Lunges - 20 steps

Even - 10 TTB

C. 6 rounds of KB Complex/hand @ 60#

3 Snatch

3 PC

3 FS

3 PP

Rest 30 sec b/t rounds

Training Cycle 4 - Week 2

Monday 10/6

A1. Back Squat - 5 x 3+

(135-225-275) 295-315-335-355-375(9)

A2. Single-Arm DB Press - 5 x 3+

35-50-55-60-65-70(10R/4L)

+

EMOM for 14min

Odd - 3 PS (135)

Even - 14 PUs

Wednesday 10/8

A1. HSC - 5 x 2

135-165-185-205-225-245*-265*-285*(1-f-f-1)

*regripped between reps

A2. Push-Press - 5 x 3+

95-135-155-175-185-195-205-215(5)

+

12-9-6-3 rep rounds of:

DL - 335#

TTB

HRPUs

Time: 4:00

Friday 10/10

A1. FS - 5 x 3+

(135-225)265-280-295-310-325(4)

A2. WTD Chin-ups - 5 x 3+

(BW-45) 75-75-75-75-75(4)

B. AMRAP Strict Chin-ups - 17

+

10 min AMRAP of:

5 HSPUs 

10 Box Jumps TnG

15 KBS - 55#

Rounds: 8 rounds + 5+10+6 (finished 9th and 10th after time)

Week Two, Cycle Two (8/11-8/15)

Monday 8-11 

A1. Back Squat (430) 5 x 3+ @ 62-68-72-78-82-88%

(135-225) 275-295-315-335-355 (12)

A2. Press (185) 5 x 3+ @ 57-62-68-72-78-82%

45-95-115-125-135-145-155(6)

+ 

EMOM for 16 min of

Odd -10* CTB Pull-ups (kipping) (80)

Even - 8 thrusters - 95# (64)

*last two sets went 7+3 singles, 5+2+1+1+1

+

Farmer's carry - 100#/hand - AFAP in 1 min; rest 1 min x 3

Wednesday 8-13

A1. HPC (320) 5 x 3+ @ 55-60-65-70-75-80

180-200-215-235-250-265(7)*

*belt/straps for AMRAP

A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85

150-160-170-180-190-200(8)*

*Belted up

+

AMRAP in 10 min of:

3 DL - 365#

5 Ring Dips

7 TTB 

Rounds: 10 + 3 DL

Friday 8-15

A1. Front Squat (350) 5 x 3+ @ 60-65-70-75-80-85%

(135-205) 245-260-275-290-305(5)

A2. Wtd Pull-ups (95) 5 x 3+ @ 60-65-70-75-85%

(BW-45)65-70-75-80-85(3)

+ 

Strict BW AMRAP - 16 reps

+

5 RFT of

3 BW PC - 205#

6 HRPUs

9 Sit-ups

Time: 3:41

+

RKC Planks - 3 x 10 sec; rest 30 sec