10/24/14

A. Push Jerk x1 + Split Jerk x3 - 5 sets of the complex; rest 2min (build to max of the complex)

215

B. 2"" Deficit Strict HSPU - 9 x AMRAP UB; rest 2-3min as needed

6, 5, 4, 3, 4, 4, 4, 3, 3

C. Bar Muscle-up - 14 x 2 perfect UB reps; rest to complete recovery b/t sets

No prob, had 3 sets in there that weren't perfect

D. Shoulder Press - 3x AMRAP UB @ 115#; rest 3min

R1: 15

R2: 10

R3: 7

That got tough quick

10/10/14

A. Push Jerk x3 + Split Jerk x1 - 5 sets of the complex; rest 2min (build to max of the complex

Hit 215

Got 2 jerks at 225

B. 2"" Deficit Strict HSPU - 7 x AMRAP UB; rest 2-3min as needed

5, 5, 4, 4, 3, 3, 3

On 25s

C. Bar Muscle-up - 10 x 2 perfect UB reps; rest to complete recovery b/t sets

No problem. Dropped into candlestick after each set

D. Shoulder Press - 3x AMRAP UB @ 95#; rest 3min

R1: 22

R2: 13

R3: 10

Precipitous decline

5/2/14 pm

EMOM for AMRAP

1 Bar Muscle-up + 3 Strict Pull-ups + 5 CTB

6+1+3+2

This was lats and grip that died. All ub in 26 sec. Once I came off the bar I stopped the amrap.

+

EMOM for AMRAP

1 Strict 6"" Deficit HSPU + 3 Ring Dips + 5 Burpees

4

Couldn't do another hspu

+

7min AMRAP

3 HRPU

3 Ring Rows

6 HRPU

6 Ring Rows

...

...

18+16

All hrpu ub, had to break up ring rows starting in 12 set.

3/1/13 AM

Training Group
AM
A. Clean Complex x 3 (75% of C&J 1RM)
1 Clean DL
2 Clean Pulls (above knee)
1 Hang Power Clean
2 Split Jerk
185

B. HB Back Squat w/ Bands - 5 x 3 (bar weight + bands = less than 65% of 1RM)
Green and plates

C. 6” Deficit Strict HSPU - 3 x 6; rest 60secods
Parallettes w 2 abmat = 7"
2,4
3,1,2
3,2,1


15-12-9-6-3
HSPU
KB Swing @ 70
Time: 6:22

Hspu:
5,5,5
6,6
5,4
3,3
3

2/11/13 AM

AM
A. Jerk Drills - 5 x 5 (light)

B. Clean & Jerk - 3 x 1 (80%)
210

C. Snatch - 3 x 1 (80%)
165

6 Rounds of:
4 TnG Deadlift @ 75% - 320
8 Deficit HSPU (45# Plate)
Rest 60sec between rounds
30,34,36,36,49,44
8,4,5,4,2,3

9-10-12

Part 1

STRENGTH (as a superset)

1a. Front Squat 4 x 3 @ 79%
4x135, 3x185, 3x210x4

1b. Bent-over Row 4 x 5 - Heavier than last week - 205

2a. Kang Squat 3 x 5 - Work to moderate - 75

GYMNASTICS

3a. Weighted Ring Pull-up + Muscle-up 3 x 5 + Max
8, 4, 2

Notes: Use 40% of Weighted Chin 1RM. Drop the chain belt then IMMEDIATLEY start Muscle-ups

4a. Strict HSPU + Kipping HSPU 3 x 5 + Max (use 15# plates to create 1” deficit) - 2, 3, 0(4.5 strict)

9/6/12

OLYMPIC
1a. EMOM for 5min – 10 Cleans @ 40% - 105

2a. Snatch Complex 5 x 1 – work to heavy
(1 x Snatch DL + 1 x Hang Snatch Pull + 1 x Hang Squat Snatch + 2 x Snatch Balance)
95, 115, 135, 155, 165

Part 2
STRENGTH
3a. HB Back Squat 3 x 2 @ 80% - 245
3b. Banded Box Squat 3 x 2 @ 66% + GB - 205
Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.
4a. RDL 3 x 6 - moderate - 135

CONDITIONING
Muscle-up 2 x MaxRep (w 12# vest)+ 3 (ASAP no vest)
10+3, 6+3 (3 breaths btw best and no)

Notes: Complete MaxReps; rest for the SHORTEST TIME POSSIBLE then complete 3 more reps.

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) at 1 inch deficit (hands on 15# plate)
7+2, 5+2