12/31/13

I4 Rounds

Row 500m @ 90%

9 C&J @ 135 (TnG sets of 3)

9 T2B

6 C&J @ 135 (TnG sets of 3)

6 T2B

Rest 3min b/t sets

R1: 3:50 (1:38 row)

R2: 4:21 (1:40)

R3: 5:04 (1:47)

R4: 4:49 (1:47)

This was chest crushing, and forearm. Broke t2b last 2 sets 5,4 and 6. 3rd set did 4 singles on 6 set of C and J.

+

10x

Airdyne - 30sec @ 85%

Airdyne - 30sec @ 50%

271 avg watts, 393 top avg, 150 bottom

196 cals

1/15/13

AM
Run 1000m @ Z1
Rest 2min
+
3 Rounds @ 80-85% effort:
20cal Airdyne
20 Wall Ball @ 24#
Rest 2min (after you complete all 3 rounds)
Time: 5:20 (unbroken)
+
Run 1000m @ Z1


A. Jerk Drills - Split Press 5 x 5
95,115,135x3

Foot Work (jerk balance) 5 x 5
135

B. Clean & Jerk EMOM – 6 x 1 (80% of heavy C&J from Monday)
195

C. LB Back Squat – 5 x 3 (80% of last Tuesday’s heavy); rest 2:00
235

10/30/12

5min Specific Mobility, 2 x 10 GHD Sit-ups, 1 x 15sec L-sit hold, 1 x 15m HS Walk, 2 x 6 GH Raise


OLYMPIC

Clean & Jerk - 5 x 4 (75%) - 185


CONDITIONING

Part 1

20 Rounds on the minute of:

3 Push-press @ 60% of 1RM - 135

5 Toes-to-bar

Notes: Try to hold a consistent time for every round (e.g. pace yourself on round #1). Bar should start on the floor every round, not from a rack.

Avg time: 13 secs

10/24/12

OLYMPIC
Clean & Jerk 5 x 1 (work to heavy for the day) - 165, 185, 205, 225, 245(fail jerk)

STRENGTH
3 Rounds of 3 Back Squat @ 75%: 235, every 30 seconds
Rest 90 seconds

3 Rounds of 3 Weighted Jump Squats @ 23.5%: 85, every 30 seconds
Rest 90 seconds

3 Rounds of 1 Back Squat @ 85%: 275, every 30 seconds

CONDITIONING
4 Rounds of:
5 Bench Press @ 100 DB
10 Strict Pull-ups
Rest 1:1 (rest as long as you worked)

Pull ups
R1: 10
R2: 6,4
R3: 6,3,1
R4: 5,2,1,1,1

10/10/12

Snatch
3x1 80%: 155

Clean and jerk
3x1 80%: 195

Snatch pull
3x2 90%: 185

Every 2 min for 8 min:
3 box jump 34"
6 Burpees
9 t2b

Time: 38, 36, 34, 32

8/21/12 AM

Part 1
OLYMPIC:
6min EMOM of: 5 Clean & Jerk @ 68%
165

STRENGTH:
Snatch Pull 4 x 5 @ 74% + chains
175 (1 set chains) = 215

Good Morning 4 x 8 @ same as last week
135


CG Bench Press 3 x 1 @ 97% (1.07*3RM=1RM)
260

8/14/12 AM

Part 1
OLYMPIC:
5min EMOM of: 4 Clean & Jerk @ 77%
185, 3 full rounds, then 3 an 2

STRENGTH:
Deadlift 4 x 1 @ 90% - 365

Press 4 x 5 @ 74% - 137

Weighted Dip 3 x 5 – all sets heavy - 79.2

SUPPLEMENTAL:
Reverse Hyper 3 x 12 – blue band
GHD Sit-up 3 x 12 – blue band

8/9/12

Part 1

Olympic:

6min EMOM of: 1 Clean & Jerk – use 90% of 1RM
3x135, 3x165, 2x195
EMOM - 215

Gymnastic Skill:

8 min EMOM of:
Muscle-up 4 reps – add weight if needed- 12# vest for 4 sets

Supplemental:

BB Step-up 4 x 6/leg – work to heavy for the day, record - 125

Part 2 (Rest 3 or more hours)

Conditioning: 2012

12min AMRAP of:

5 Hang Power Snatch @ 125 (or 55% of 1RM Snatch)

10 T2B (open standard)

15 HR Push-ups

R: 6+1