Training for Week of 6/2 - 6/6

Monday 6-2

A. Power Clean - 3x2

135-165-195-215-235-250-265

+

HPC x 1 x 2 - 285-300

B. Front Squat - 8-5-3-1-1-1-5 (320)

225-255-270-290-290-300-255

C. Back Squat 20 rep - 255#

D1. Wtd Dips - 8-5-3-1-1-1-5-AMRAP BW 

30-65-80-100-100-100-65 + 23(+3)

D2. Wtd Pull-ups - 8-5-3-1-1-5-AMRAP BW

25-55-70-90-90-90-55 + 14(+1)

E. 50 TGUs - 40#

Wednesday 6-4

A. 3 Pos Snatch - 70% - 155 1.1.1 x 3

95-115-135-155-155-155

B. 2-3 Muscle-ups EMOM for 30 reps

3-3-3-3-3-3-2-2-2-2-2-2 (11:15ish)

C. Ring HSPUs - 3-3-3-3

+

For time:

20 kbs 2/1.5pood 

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

Time: 6:25-30ish

Friday 6-6

A. Press 8-5-3-1-1-1-5

125-145-155-160-160-160-145

B. Deadlift 8-5-3-1-1-1-5

135-225-315

380-430-460-485-500-510-430

5 sets of

C1. Pendelay Rows x 5

145-155-165-175-185

C2. Pistol Squats x 14

C3. Hindu Push-ups x 14

Saturday 6-8

Tabata WOD

Airdyne

Push-ups

Sit-ups

Body Squats

Good Mornings

+

Airdyne - 6 min @ Z1

Training for Week of 5/26 - 5/30

Training for Week of 5/26 - 5/30

Monday 5-26
A. Power Snatch 3x3 @ 70%; rest 2 min b/t sets
160-160-165

B. Back Squat - 8-5-3-1-3-5-10-15-20
300-345-365-390(f)-365-345-315-275-225
C1. Wtd COVP Pull-ups - 8-5-3-1-1-1-5 + AMRAP BW
15-50-65-80-80-80(2)-50 + 13 dead hang
C2. Wtd Dips - 8-5-3-1-1-1-5 + AMRAP BW
25-55-70-90-90-90-55 + 20
C3. SL RDL x 10/leg - 50#

Notes: just didn't have the top end today on Squats.

Tuesday 5-27
A. 3 Pos Clean - 1.1.1 x 3 @ 65%; rest 2 min b/t sets

45-135-185-195-205
B. Strict HSPU cluster 5. 4. 3. 2. 1; rest 20sec/rest 3mins x 2-3sets

3 sets as Rx'd
C. 2 MU EMOM for 10-15 min

15 sets; no misses (approx q :50)
+
10 rounds for time:
10 toes to bar
10 hand release push ups
Time: 11:52

Wednesday 5-28
A. Press 8-5-3-1-1-1-5

120-135-145-155-155-155-135(8)
B. Deadlift 8-5-3-1-1-1-5

370-425-450-475-475-475-425
3 sets of
C1. Pendelay rows x 15
C2. Pistol Squats x 12 (6/leg)

C3. Hindu Push-ups x 12

+

5 rounds of

Prowler push down (high) 

5 Dynamic Push-ups

Prowler push back (high)

5 Dynamic Push-ups

Rest 1-2 min

Friday 5-30 @ State Track

5 rounds of: 

1-3 ladder/side of

Swing

Clean

Press

Squat

Rest 30 sec b/t rounds

+

12 - 25-30 yd Sprints rest 30 sec b/t

+

5 rounds of:

5 picnic table top box jumps (step down) (25)

14 traveling push-ups (70)

Rest 1-1:30

Training for Week of 5/18 - 5/23

Sunday 5-18
Wendler 5-3-1 (75-85-95%)
A. Press 5-3-1+
135-150-165(f)-135(10)
B. Deadlift 5-3-1+
375-425-475(5)
C1. Pendelay Rows -  5 x 3 @ 31X1
135-155-175-195-205-215-225-135 AMRAP (15)
C2. Pistol Squats - 5 x 12 (alt legs) 12-12-12-12-12-12-12-
D. EMOM - 20 min
Odd - Burpees
Even - 20 RKBS - 70#

Wednesday 5-21
A. Power Clean - 3 x 3
135-185-205-225-235-245
B. Back Squat - 8-5-3-1-1-1-5
295-335-355-380-380-380-335
C1. Wtd Pull-ups - 8-5-3-1-1-1-5
10-40-55-70-70-70-40
C2. Wtd Dips - 8-5-3-1-1-1-5
15-50-65-80-80-80-50
+
50-40-30-20-10
Double Unders
Sit-ups (unanchored)
Time: 5:56

Friday 5-23
A. 3-Pos Snatch - 1.1.1 x 3 - 60-65%; rest 2 min
145#
B. HS Walks x 3 attempts
+
3 sets @ 95%:
12 heavy russian swings - 100#
AD 20 sec MAX effort
rest walk 4 min
+
3 sets @ 95%:
5 TnG Deadlift heavy build per set (stay between 75-80%)
385-405-425
Row 20 sec MAX effort
rest walk 4 min
+
10 PC TnG 50-60% of 1rm (150-160-170)
12 burpees AFAP 
walk rest 4 min
+
Tabata Airdyne sprints
+
6 min @ Z1

OPT/Wendler Week of 5/12-5/16

Monday 5-12

Wendler Press & Deadlift 70% x 3, 80% x 3, 90% x 3+

A. Press 125-140-155(6)

B. Deadlift 350-400-450(x8)

+

8 rounds of:

5 Goblet Squats - 100#

5 ME Broad Jump

Prowler D/B - 100#

rest 2min

Wednesday 5-14

A. segment power snatch pause 2sec at mid thigh then PS; 5sets of 2 perfect form rest 90sec btw sets

95-115-135-155-165-175-185-195(x1)

B. emom – PS TnG x 5 moderate – 5mins

135

+

5 sets:

15-20 ring dips

Row 400 m @ 90%

rest 2:30 

Friday 5-16

A. clean and jerk build to a moderate double in 10mins

245

B. clean and jerk 80% of 1rm – emom  x 1-2 – 10mins

230-230-230-235-235

C. heaving snatch balance build to a tough double perfect form 10mins

215

D. 30 TGU 1.5/1pd alt hands per rep

as Rx'd

OPT: Week 46

Monday 5-5

A. BS @20X1; 10sets of 2 rest 45sec btw sets 60-70% of 1rm

305# (straight sets)
B. OHS @ 41X1; 3, 3, 3, [3,] [3]; last two sets tough rest as needed

185-195-205-215
C. 1-10 unbroken CTB chin ups for time

4:09
+
10min cap
Row 2k remainder of time amrap KB snatch alt hands every 5 reps 1.5/1pd

4:33 + 60 KBS (130/30/40)

Thursday 5-8

A. HPS from blocks start at 60% of 1rm add 10# every min until max

135-145-155-165-175-185-195-205-215

B. Halting Sn DL pause 2sec at hip; 5 sets of 2 rest as needed build per set

255-265-275-290-300

+

4 sets – DIFFERENT order per set:

Row 400m (40 SDLHP)

15 KBS 1.5/1pd

15 chin ups

15 push press 95/65#

80 DU

rest 4-5min

change the order every set record times for all sets

Friday 5-9

A. squat clean – start at 50% make small builds per min until tough single cap it at 10mins

155-185-205-215-225-235-245-255-265-275-285

B. BS @ 20X1; build to a 10rm in 12mins

135-225-265-280-305-325-340

C. emom – 12mins

odd – 20 wall balls 

even – 10 chin ups (supinated)

As Rx'd

Saturday 5-10

A. HSPUs - AMRAP x 4 (14/14/13/12)

B. Towel Pull-ups AMRAP x 4 (6/6/9/8)

C. Ring Dips - AMRAP x 4 (15/15/12/9+2+1)

D. Ring Rows - AMRAP x 4 (12/12/12/12)

+

EMOM for 10min

10 RKBS - 70#

10 Goblet Squat - 70#

Wendler Press & Deadlift: Cycle 3, Week One

Saturday 5-3

Wendler Press and Deadlift - Cycle 3
A. Press (175#) 3 x 5 @ 65-75-85%
115-135-150 (7)
B. Deadlift (500#) 3 x 5 @ 65-75-85%
325-375-425 (10)
C. EMOM for 10 min
5 Spartan Tire Flips

D. EMOM for 10 min

7-10 KB Rows/arm

OPT: Week 45, Day Two

Thursday 5-1

OPT 3
In 30 min establish:
Front Squat 3RM - 185-225-275-295-315
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)

135-155-175-185-195-205(1)
CTB chin up max set x 1

19 (10 DH + 9 kipping)
(Scored as FS kg + Sn kg + CTB reps)
Front Squat from rack, hips below parallel.  Snatch or Power Snatch or combination of the two.  CTB one attempt, max unbroken reps. 

*did the snatch first then FS. 

Rest 15 min

"285"
For time:
50 kbs - 2/1.5 pd* (no KB so I subbed 50 PS - 75#)
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#*
40 alternating DB Snatch - 70#
Wall Balls x 50 - 20/14# to 10 ft
30 Burpees
Approx 24min 

*Pretty sure I did 60 of these on accident