6/26/14

6/26/14

A. Strict Press - 3 x 2.2.2 cluster, :15 between

*130

B. 

AMRAP 8 @80%

- 200m Row

- 10 Burpees 

- 5 Weighted Strict Pull Ups (medball between legs) 

*4 rds +200m

Rest 8 mins

AMRAP 8

- 40 DUs

- 20 Cals on the bike

- 10 TTB

*3 rds + 60

Rest 1 min

3 min max Cals on AD

*60

6/24/14

6/24/14

Session 1: (7am-9am)

A.

8 x 400m Run on the 3min - hit a decent number and sustain it

*1:25-1:28 every run, happy about that

B. Clean - climb to a heavy triple, not TnG

*315, had visions of doing 335 before I started for some reason, haha, but this was plenty tough enough

C. Bounding - 4 bounds fwd, max ht, build

D. 7 min recovery row

*done

Session 2: (10am - 12pm)

A. Deficit Clean Pull - 3 x 3 @ 105%, with intent! (Haha)

*used 365

B. Strict Pull Ups - 3 x max with a 40X0 tempo

*9, 7, 8

C.

10 min clock

- 1k Row

- 50 GHDSU

- 25 Thrusters (95)

- with time remaining, complete as many Burpee Box Jump Overs (24)

*10 BBJO's, GHDSU's took forever cause I was cramping up so badly in my (literally took 5 mins...)

**row- 3:25

**ghdsus- 8:10

**thrusters- 9:10 (forced myself to go UB)

**bbjos- 10

6/23/14

6/23/14

A.

10 rds

-10 burpees AFAP

-20 Cals on the AD @80%

*22 mins

B. Snatch - 1@77, 1@82, 1@87, 1@80, 1@85, 1@90, 1@83, 1@88, 1@93

*212.5, 225, 240, 220, 235, 247.5, 227.5, 242, 255

*no misses, felt really solid

C1. Weighted Strict HSPU's - go as heavy as possible with a weight vest

10 x 2-3 reps at a 45# plate deficit

*started with a 20 lbs vest...way too heavy, kept dropping more and more each set because I couldn't get the 2-3 reps. This was really hard but great hypertrophy!

C2. Standing box jumps with the weighted vest - x2

*used the same weight as HSPUs, kept adding a little bit of height as the weight decreased. Started at 40" and ended up at 46" with an 8lbs vest

D. Jerk Hold - 5 x :20

*205, 215, 225, 235, 245

E. 

EMOM x 10

Odd: 5-7 MU's 

*7, 7, 5, 4/1, 3/2

Even: :25 AD Sprint

*done

*this was definitely tough!

6/20/14

6/20/14

A. Sotts Press- build to a heavy triple

*60#

B. 2 Cleans + 3 Jerks- build to a heavy weight

*245

C. Snatch Grip Deadlift- deficit- 5RM

*295 w/ a 4" deficit

D. 30 min Row @1:55

*done

9/19/14

9/19/14

Session 1:

A. Bench Press- Build to a daily 5RM

*205#

B. Strict Press- Build to a heavy single

*140!

C.

AFAP:

50 Ring Dips

50 Burpees

*6:37

Session 2:

A. Back Squat- build to a heavy single @ a 55X1 tempo

*395

B. Front Squat- build to a heavy triple

*315

C.

5 rds

20 Cals AD

20 Triple Unders

20 Alt Pistols (weighted)

*didnt keep any sort of time. Just spent the majority working on those damn triple unders...! Reminds me of learning doubles again...woof

6/17/14

6/17/14

Session 1: 

A1. Deadlift - heavy triple w/ chains

*built to 315 on the bar + ~80#'s worth of chains

A2. High standing box jump x2 reps

*built up to 50" x2 reps

B. EMOM x 10

20 DU's + 8-10 C2B

*done, everything UB, did 8 C2B every minute because they scare me still...haha, but I actually felt really good and probably could do more next time

C. DB SA Row 8-10 reps per side x 4 sets; rest :30 between 

*done with 55#

Session 2:

map Training - sustainable pace throughout

amrap 10 

10m HS walk

10 tng power cleans (95)

20 double unders

*7 rds

rest 4 min 

amrap 10 

10 Thrusters (93)

5 muscle ups

60’ burped broad jump

*5 rds

rest 4

amrap 10 

10 Cal AB

15 Box Jumps (24) step down 

10 T2B

15 KB Swings (53)

*4rds

6/16/14

6/16/14

Session 1: (10:00 - 11:45)

A. 500m Row x 6, rest 3 mins @1:50 pace

*done

B. 15-12-9-6-3 Strict HSPU's, rest as needed

*5:32

C. Back Squat (w/ chains) - build to a 4RM @32X1 tempo

*built up to 335 + chains (~50#'s)

D. Recovery AD 7-10 mins

*done

Session 2: 

*no time on Mondays really, I'm too busy. I'll make it up on Wednesday.

6/13/14

6/13/14

Classes were doing 100 burpees today, so I hopped in with the 9:00's to set a 6:00 pace for some members looking to PR. Had a 10:00 time cap with an AMRAP DU's with any time remaining on the clock. Did 250+ DU's

Then went right into the 30 mins of Rowing @ a 1:55 pace.

*7922m total, killed it! Haha

Then did the 30 mins on the AB @ 70-80%

*done

Good day of CARDIO

6/12/14

6/12/14

Session 1:

A. Clean + hang clean + front squat + jerk (build to a heavy weight in complex)

*hit 285 no problem, missed the jerk with 305 and 315. I just need to get back to practicing the jerk to feel more comfortable

B. 3 x 5 Strict Press @ 90% of Monday's 5RM

*done @ 115#

C. 1/2 kneeling DB Strict Press, 4 x 8-10

*done w/ a 40# DB

D. HS hold, :30 on :30 rest

*done

Session 2:

A. 

400m run

30 KB Swings (53)

200m Row

3 minute rest

x 4

*done, 3:35 every round

B. 10 Min Max Cals on the AB

*187 Cals

C. 10 mins of strict MU work

*I'm not going to lie, doing strict MU's always excruciatingly hurt my elbows. Don't know why, but I don't do them bc of it. So I just did strict ring pull ups and dips

6/10/14

6/10/14

Morning breakfast sandwich

Water

Coffee

Session 1: (10:00-11:45am)

A. 300m Row x 10, rest 1 min between

*:57/:57/:58/:57/:57/:56/:57/:57/:58/:58

B. CG Deficit Deadlift - 2-4" deficit

*built to 305 x 5, then a set at 335 x 3

C. Hang Power Snatch: build to a heavy triple

*done at 225, felt easy, probably could've done more. When I'm more fresh.

Post workout shake with quadricarb and creatine

Whole Foods Burrito

Coconut Water

Session 2: (7:20pm)

@80-85% AE

2 mins burpee box jump overs 

2 mins Cal Row

2 mins - run 400m

2 mins rest

Repeat x 3

Rest 3 mins between transition to:

2 mins strict pull ups

2 mins box jumps (step down)

2 mins HS Hold

2 mins rest

Repeat x 3

*done, cramping up after the first part, tired and ready for bed!

Post workout shake with quadricarb and creatine

3 Meat Chili with White Rice

Water

Granola

6/9/14

6/9/14

Session 1:

A. 500m Row x 5, rest 3 min between @ 1:52 pace

*done

B. Shoulder stability work

*done

C. 10 min AB - @ 60% recovery

*done

Session 2:

A. Strict Press - 5RM

*125#

B. 90% of A 1x5

*done

C. Weighted Ring Dip - 5RM

D. 

50 DU

10 Cal AB

40 DU

20 Cal AB

30 DU

30 Cal AB

20 DU

40 Cal AB

10 DU

50 Cal AB