Training for the Week of 7/13 - 7/17

Tuesday - 7-14

A1. Zercher Squat - 5 x 3; rest 2 min

135-185-225-275-285-295-305-315

A2. WTD Pull-ups - 5 x 5+; rest 2 min

BW-10-20-30-40-50-60(4.75)-60(2) + strict BW x 12

B1. L-sits - 20 sec; rest 10 sec 

B2. Bent Press + 10 windmills per side; rest 10 sec b/t sides; rest 10 sec

B3. SLDL x 10/leg; rest 10 sec b/t sides; rest 1 min; x 5

Airdyne Sprint Intervals :30 @ 90%, :30 @ 50% x 5 (5min)

Friday 7/17

A1. DL - 5 x 3; work to tough triple; rest 2 min - 225-275-325-365-385-405-425-445-465

A2. WTD Dips - 5 x 5; rest 2 min - 20-30-40-50-60-70

B. "Dip" Diane 21-15-9 - 2:47-48

225# DL - all UB

Bar Dips - (14-21, 7-5-3, 5-4) kippedafter rep 9 on first round

C1. Ab Wheel x 25; rest 30 sec

C2. RKC Planks - 30 sec; rest 30 sec

C4. 55# - Bulgarian Split Squats x 10/leg; rest 30 sec b/t legs; rest 1 min; 4 sets

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#

Training Week of 7/6 - 7/11

Monday 7-6: Vertical Pull, Horizontal Press, Squat Pattern for Strength 

A. Weighted Ring Pull-ups x 5 BW-10-15-20-25-30-35-40-45

B. Weighted Dips x 5 - BW-10-15-25-25-25-25-25

Rest 5 min

10 -> 1 of 60# KBS and Goblet Squat w/ 10 Ab wheel b/t each round - 10:29

Wednesday 7/8

A1. Pendelay Rows x 10 - 115-135-155-165-175-185

A2. Press x 5 - 45-75-95-105-115-125-135(6)

Rest 5 min

B. 100rep BS in as few sets as possible - 135# (2 sets: 60+41 w/ 1:10 rest b/t - total time 7:20)

C. Hanging leg raises - 5 x 10; rest 1:30-2:00

Saturday 7/11

A. EMOM for 20 min

Odd - 10 GS - 100# DB

Even - 10 COVP Pull-ups

B. EMOM for 20 min

Odd - 15 DL - 135#

Even - 15 Push-ups

OPEX Being Week of 6/22 - 6/26

Sunday 6/21 - Being 7/7/14

A. BS @20X1; 15, 15, 15; rest 4mins - 225-265-285-305
B. emom – 12mins
odd – 3 burpee MU* 3 Bar MU + 3 Burpees for minutes 1-3, then 2 Bar MU + 3 Burpees for minutes 4-6
even – 40 DU
+
10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees
6
6
6
….

Notes:
– build per set on BS
– record number of reps you finish - 15 reps each in 8:10 @ approximately 80%

Monday 6/23 - Being 7/8/14

A. Messed around with SG SJ up to 165# then some PP/SJ/Paused SJ up to 185#
B. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 - 135-185-235-255-275-295-315-335-355* *belted and strapped up. (335 is +20# from last recorded on 4/22/15)
C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins 
+
12mins 80-90% effort - 5 + FW + BBJ (finished HSW x 12' in 12:17)

FW 50m 100#/hand
4 burpee box jump sd - 30″ (more of a Burpee + BJ)
HS walk x 12'

Notes: 
– pull from a rack if no blocks - omitted...didn't feel stable OH today. Should have done an EMOM to work tech
– build per set on seg sn grip DL 
– pick a weight that will be chalenging over time 
– grinder pace on 12min work 

Wednesday 6/24 - Being 7/9/14

A. close grip bench press build to a max @ 31X1 - 225#* 
B1. close grip bench press @30X1; 5×3; rest 90sec -185-815-815-195-195-195
B2. pendlay row @20X1; 5×3; rest 90sec 175-175-175-185-185-185
C. 3 wall walks + 10 chin ups on the 2min for 5-6sets - 6 sets
+ 
30 TGU 1.5/1pd alt hands per rep*

Notes: 
– take your time to build to an absolute max 
– pick something heavy and stick to it for b1/b2
– focus on breathing and recovery for C - 6 sets
– record time on TGU - 7:04* alternated every 2 up to 12 then every rep.

Thursday 6/25 - Being 7/11/14

A. heaving snatch balance build to a tough perfect double in 10mins

45-65-95-115-135-145-155-165-175

B. High Hang clean; build to a tough Single - 135-165-185-205-225-245-265-285-305

C. FS @ 31X1 - 3 x 3; rest 3 min 135-185-225-265-290-290-290

+
12, 9, 6 for time 80-90% aero (14:24, 15:18 - 7:00)
SC 185/115#
strict chin up

As Rx'd in 7:24

As Rx'd + round of 3 in 8:18

Notes:
– go for something if feeling in in the snatch (clean)
– focus on tempo for OHS
– grinder pace on the 12, 9, 6 (3) - all SC in Singles, PUs broken 

OPEX Being - Week of 6/15 - 6/20

Monday 6/15 - Being 6/30/14

A. BS @30X1; 5, 4, 3, 5, 4, 3; rest 3mins + 3 x 5 @42X2 

335-355-375-345-365-385(2) - whooped me...

B. emom – 12mins 
odd – Squat clean TnG x 3 65% of 1rm - 185#
even – 1MU + 3 ring dips + 1MU + 3 ring dips*

+ 

10 -1 for time 
Wall balls 20/14# 10′ target 
KBS russian 2/1.5pd 

Time: 4:20

Notes: 
– second 5, 4, 3 should be more than the first 5, 4, 3 - went too heavy on Squats today. May need to up my calories.
– odd – speed focus and form – even – goal is to stay on rings entire time - grip got slimy on minute 10 and I came off and then chalked before finishing last MU+RDs. Got through both MUs on minute 12, failed on 3rd dip. Had to re chalk , go up, and get last Dip.
– pace through 10-6 then go for it focus on breathing during the movements - not sure about my pacing, just kept moving...

Wednesday 6/17 - Being 7/1/14

A.  2 PC+J EMOM for 12 min; start at @ 65% and jump 5% q 4 min.

185-185-185-185-200-200-200-200-210*-215-215-215
+ 
5 min AMRAP of (30 reps in 4:56 on 1/9)

10 PC and jerk 135#
10 PC and jerk 155#
10 PC and jerk 185#
10 PC and jerk 205#
10 pc and jerk 225#

Outcome: 30 in 4:42 + 10 @ 205# AT (-0:14 on 6/16) total time 14:35)

rest 20mins 
3 rounds for time 
Run 400m (60 DUs - 48+12, 25+15+8+2, 15-10-10-10-8-5
15 GHD situps - UB, UB, 13+2 
15 CTB chin ups - UB, 8+7, 7+3+1+1+2

Time: 10:20

Notes: 
– Subbed EMOM PC/J work for Snatch work
– have all weights layed out - changed weights myself.

Thursday 6/16 - Being 7/4/14

A. emom – snatch balance 2-3 moderate weight perfect form – 6mins - 135#
B. Front Squat @31X1; 3×3; rest 3 min - 135-185-235-265-280-280-280

C1. close grip bench press @30X1; 3 x 3 - 135-155-185-185-185
C2. DB bent torso row @20X1; 6-8/arm; rest :30 sec btw arms; rest 2 min x 3 - 70-80-80-80-80
+
D. 3 rounds for time: (7:37 on 12/17)
15 Dead Lift – 185/135#
15 Ring Dips
20 Box Jumps – 24/20″

Notes:
– no riding the weight down for snatch balance
– focus on tempo for OHS
– compare to Wed April 16th 2014 and sat Feb 19th 2011 - (5:53-54*; 1:43-44 PR from 12/17)

Friday 6/17 - Being 7/2/14

Tabata intervals of - Press (45# BB), Body Squats, SDLHP (45#BB), Sit-ups, HRPUs

OPEX Being - a Week of 6/8 - 6/12

Monday 6/8 (Being 6/23/14)

A. back squat build to a max 

345(3)-365(2)-385(1)-405(1)-415(f) + 245# x 5 x 3 @42X2

+

30 Bar MU for time - 6:28 (5:49 on 1/5) -4-4-3-2-2-2-2-1-2-2-2-2-2* 3 misses. Paced too much on these. Tried to do too many multiples.mshoukd have done doubles throughout from beginning.

+ 

30 Burpees for time - 1:15

+

5 sets 80% effort - approximately 2:50-3:00/set
Run 200m 
15 GHD situps 
15 back ext 
40 DU (Forgot rope - subbed 40, 12" BJ's)
rest same time set takes all sets same pace 

Notes: 
– warm up well and go for it if feeling it 
– record time for 10reps/20reps/final time 
– nice and smooth on the 5sets all should be same pace 
– rest walk btw sets

Tuesday 6/9- Being 6/24/14

A. PS – Positional work/Practice

45-65-75-85-95-105-115-125-135
B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

135-155-165-175-185-195-205
+
5 sets: (@ home)
10 bench press - (ring PUs @ 30X1)
Row 400 m @ 90% (40 SDLHP)
rest 2:30

Notes:
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

Wednesday 6/10 - Being 6/25/14

A1. thruster 105/70#; 15; rest 10sec
A2. rope climb - legless up; legs down; 2reps; rest 2mins x 4 - 4 Pulls leg-less + leg assisted to 20'
B. TGU 20 reps alt hands per rep - 70# (approx 10:30 in sets of 4 w/ rest b/t)
C. emom – 10mins
odd – T2B 7-8 (all 8's in approx 10 sec/set)
even – burpee 10 (approx 20 sec/set)
+
Row (Airdyne) 10mins 65% effort

Notes:
– focus on breathing during the thrusters
– 15′ rope climbs
– TGU reps are perfect take your time
– Row is sustainable pace pick an average and hang on the entire time

Thursday 6/11 - Being 6/27/14

A. BS @40X1 – 12 sets of 2 @ 20X1; rest 45 sec – bands or chains - 275#
B. Snatch balance build to a tough perfect single in 10mins - 95-105-115-125--135-145-155-165-175-185
C. Hang Snatch build to a tough single in 10mins - (did positional work instead and built to 155#)
D. emom – 12mins 
odd – 2-3 MU (Bar)
even – Russian KBS x 10 reps - 70#

E. Pistol Squats - 5Left; 5 R Every :40 sec x 10 

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– work on not riding the snatch balance down 
– start clock once you are above 50% of 1rm on snatch 
– russian KBS

Saturday 6/13 @ the Farm

15 --> 1 (w/ 70# KB) of:

Goblet Squat, KB Row R/L, SLRDL R/L, Walk-out to Push-up

Time: 48:28; did this slow and controlled. Sets 15-11 were a grind.

OPEX Being - Week of 6/1 - 6/6

Monday 6/1 (Being 6/16/14)

A. back squat @30X1; 3, 2, 1, 3, 2, 1; rest 3mins

135-185-225-275-315-345-365-385-355-375-395 + 225# x 5 @ 22X2
+
7 rounds for time: 3:29* missed 2nd MU on round 5 & 7.
2 MU (Bar)
3 box jump - 30″
+
As many rounds in 12 min @ 80-90%: 
1 RC – 15′
5 wall walks
2 TGU/arm - 55#

4 rounds + 1 AT

Notes:
– second 3, 2, 1 should be more than the first

Tuesday 6/2 (Being 6/17/14)

"Dianne" 

21, 15, 9 for time 
DL 225# 
HSPU (12-6-3)-(5-3-3-2-1-1)-(3-3-2-1)

Time: 5:50
Notes: HSPUs killed me again. This is almost 2 mins slower than my best on this...at least I have a recent mark to shoot for now.

20mins Z1 your choice - Mowed the Lawn

Notes:
– Use your normal set up for the HSPU (2plates and abmat or nothing) 
– record time 
– Z1 is easy spin on AD or AB or easy row

Wednesday 6/3 (Being 6/13/14)

A. emom – FS @20X0 2-3 65% of 1rm – 8mins speed focus - 225#
B. SC build to a max - 255# (SC), 255# (HPC)

C1. thruster 8-10; rest 10sec build per set - 115-130-140
C2. T2B amrap – 1; rest 3mins x 3 - 20-15-11
+
3 rounds for time
20 chin ups
20 wall balls 20/14# 10/9′ target

Time: 5:36 - UB/UB, 12-6-2/UB, 7-5-3-3-2/UB; took 10-15 sec b/t PU & WB. Chalked b/t rounds for PUs.

Notes:
– speed focus lower weight if not holding tempo - felt heavier than expected, but tempo was good. Form felt tight
– go for something if feeling it for SC - did not feel it!! Felt tired and I recovered. 
– start tough and make small builds on thruster - felt tired so I stayed lighter.

– record time/breaks during 3 rounds - 

Thursday 6/4 

A. EMOM -  BS @ 40X1 - 65% x 2-3 reps - 8 min - 275#

B. OHS @ 42X1; build to a moderate double in 5 sets - 95-115-135-135-135-135-135

C. EMOM - 8 min - 8 CTB Pull-ups P-P-S-S-P-P-P-P* (6+2)

D. EMOM – 12 min 
odd – 6 tough KB snatch R - 70#
even – 6 tough KB snatch L - 70#

E. HS Walk Practice x 3 attempts

F. HS Hold x 1 min x 1

Saturday 6/6 - Camp WOD throwback to 9/26/14

AMRAP in 20 min of

3 KBS

3 FS

3 PP

Rounds/hand: 28 rounds/side in 19:54-55 - (+ 2 rounds/side from September 26th, 2014.) 

Hit 20 in 13:28-35ish.