6/3/14

A. Push Jerk - build to TnG 3RM; rest as needed

225 for 3. 235 for 2. 

235 was my 1RM in August.

B1. BB CG Bench Press - 4 x 4-5 TOUGH reps; rest 60sec

225

B2. Wtd Supine Grip Pull-up - 4 x 4-5 TOUGH reps; rest 90sec

53

This was good work, I probably should've worked at 245 on bench.

+

For time

15 Ring Dips

15 CTB Pull-ups

15 HSPU

Rest 5min

x4

R1: 2:52, did dips and c2b ub in 50 sec. Hspu were 3,6,3,2,1

R2: 3:15, 51 sec then 5,3,1,2s

R3: 3:26, 48 sec then 4,3,3,3,2

R4: 5:11, 49 sec then 3,2,2,2,1s

I suck at hspu

+

Row - 20min @ Z1

4614m

2:10 pace

6/5/13

Max Powerclean - 265 (caught 275 2x but couldn't stand up)

Max close grip bench - 305

5/28/13

Tuesday 130528

A1. CG Bench - 3,3,3,3,3 (use 80% of heavy single from Tuesday 130514); rest 60sec

240

A2. Pendlay Row - 3,3,3,3,3 (use 95% of heavy triple from Friday 130517); rest 2min

215

B1. Weighted Dip - 5,5,5,5 (use 75% of heavy single from Thursday 130516); rest 60sec

88

B2. Weighted Pull-up - 5,5,5,5 (use 80% of heavy single from Monday 130513); rest 2min

80(4), 72x4

C. Strict Hanging Knee Raise - 12,12,12; rest 60sec

+

3 Round @ 85% (this is aerobic work NOT anaerobic lactic endurance, treat it like a 1000m Rpw or 800m Run)

30cals Airdyne

10 Burpees

15 T2B (or max UB)

10 Burpees

30cals Airdyne

Rest 2min

R1: 4:23

R2: 4:50

R3: 5:21

All sets did 15 t2b UB

5/21/13

A1. Weighted Dip - 3,3,3,3,3 (use 80% of heavy single from Thursday 130516); rest 60sec

80

A2. Weighted Pull-up - 3,3,3,3,3 (use 80% of heavy single from Monday 130513); rest 2min

80

B1. CG Bench - 5,5,5,5 (use 75% of heavy single from Tuesday 130514); rest 60sec

225

B2. Pendlay Row - 5,5,5,5 (use 90% of heavy triple from Friday 130517); rest 2min

205

C. GHD Sit-up - 12,12,12

+

Row - 3 x 1000m @ 95-100%; rest 7min actively

R1: 3:14.3 (1:37.2 pace)

R2: 3:19.2 (1:39.6 pace)

R3: 3:24.6 (1:42.3 pace)

5/14/13

2 Rounds for times:

1 Rope Ascent

12 UB T2B

Rest 60sec b/t rounds

R1: 0:30

R2: 0:28

+

A. Sumo Deadlift - 6,6,4,4 (this will feel unfamiliar, do not push the weight too heavy)

225, 225,245, 245

B1. Good Morning - 8,8,6,6; rest 60sec (heavy)

115, 135, 135, 135

B2. CG Bench Press - 4,3,2,1; rest 3min (heavy)

245, 265, 280, 300 (5lbs assistance)

C. GH Raise - 8,8,8; rest 45sec

+

Row - 2000m @ 85%; rest exactly 3min

7:04, 1:46 pace

+

Run - 1600m @ 85%; rest exactly 3min

6:31 (800 course 2x)

+

Airdyne - 150cals @ 85%

151 cals, 7:50min, 258 avg watts

5/3/13

EMOM for 6 min
Odd - 2-4 UB Muscle-ups + 20-30 UB Double-unders
4 every set, 30 DUs every set

Even - 3-7 Strict HSPU + 20-39 UB Double-unders
2 sets of 7 and 30, last set got 3 and 16 DUs

+

A. Snatch Grip Deadlift - 5 x 5 @ 20x1; rest 2-3min (utilize straps here)
205

B. CG Bench Press - 5 x 5 @ 20x1; rest 90sec-2min
225 all sets

C. Rack Pulls above knee - 6 x 3; rest 60sec (use same weight as snatch grip dl) - set pins in squat cage to just above knee height, place bar on pins, explode the bar from the pins to extension (kind of like a clean pull)
225

+
Airdyne 10min @ Z1
+

12 Rounds (stop if wattage @ 85% falls off)
Airdyne 30sec @ 85%
Airdyne 30sec @ 50%
Avg watt: 311
Cal: 267
All 85% were 439-560
+
Airdyne 10min @ Z1

4/23/13

A. RDL - 4 x 6-8 @30x1; on the minute
205, 8 reps for all

B. CG Bench Press - 4 x 6-8 @30x1; on the minue
205 for 7,6,7

+
4 Rounds for time of:
GHD Back Extension - 15 @2022
DB 1-arm Split Jerk - 6/arm @20x1
Time: 16:42, 60 lb DB
+
Row - 10min for distance @ 80-85% (goal: 2500-2700m)
2584m, 1:56.1 pace

+ Rest exactly 5min

10min AMRAP of:
Strict HSPU - 4-8 reps
Double-under - 25-30 reps (sets less than 10 do not count)
KB SL Deadlift - 5 each leg @ 35# each hand
R: 6+4+11 (all sets 4 hspu and 30 DUs)

+ Rest exactly 5min

Row - 10min for distance @ 80-85% (goal: beat first 10min row)
2613m, 1:54.8 pace

3/26/13 AM

Training Group
AM
A. Power Clean - Build to 1RM in 10min
255

B. Clean Pulls - 3 x 3 @tempo 21X0 (Heavy); rest 3min
C. CG Bench Press - 3,3,2,2,1 @tempo 20X1 (Heavy); rest 3min
155, 185, 205, 235, 245
+
Row - 3000m @ Z1
12:20.5 (2:03 pace)

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

8/17/12

OLYMPIC:
6min EMOM of: 1 x 3 Position Snatch @ 70%
125

STRENGTH:
Overhead Squat 4 x 2 @ 81%
185

Banded Box Squat 3 x 2 @ 66% + GB
215

CG Bench Press 3 x 5 @ 74% (assume 3RM was equal to 93% of 1RM)
205

GYMNASTICS:
12min EMOM of:
Odd Minutes – 5 Muscle-ups
Even Minutes – 10 HSPU
All 6 rounds of muscle ups
4x10, 9,5 for hspu

8/7/12

Olympic:
Snatch from High Blocks 4 x 3 @ 85% of 1RM
95, 145, 160(2), 160(2), 160(2)

Gymnastic Skill/Strength Couplet:
Behind the neck Snatch Push Press 4 x 4 – work to heavy
145, 175, 195(3), 195(2)

CG Bench Press 3 x 3 @ 100% of 3RM from last week
235, 245, 250

Parallette HSPU 2 x MaxRep – unbroken
3, 3

Part 2 (Rest 3 or more hours)
Conditioning:
2 minutes to complete each of the following for max reps:
o Row 300 M -:52
o Max Reps Shoulder To Overhead (135/85) - 16
o Rest 2 minutes
o Row 300 M - :57
o Max Reps Power Cleans (155/95) - 10
o Rest 2 minutes
o Row 300 M - 1:00
o Max Reps Front Squats (175/105) - 3

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

7/31/12 AM

Part 1
Olympic:
Snatch from High Blocks 6 x 1 – work to 1RM
95, 125, 145, 175(fail), 165, 175

Gymnastic Skill/Strength Couplet:
1a. CG Bench Press 3 x 3 – work up to heavy triple - 135, 185, 235

2a. CG Bench Press 3 x 3 – use 100% of heavy triple CGBP - 235
2b. HSPU 3 x MaxRep – unbroken
13, 12, 10