5/26/14 pm

A. HB Back Squat w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @70% + moderate band tension)

220

5th rep was slower than rest

B. Tall Box Jump - 6 x 3; rest 2min (box should be tall - but no risk of missing...max jump - the box is there to absorb the eccentric load of landing)

30, 37, 40, 42 (missed one due to mistimed it, but did extra one), 43, 44

C. BB Back Rack RLE Split Squat - 4 x 5-6 TOUGH reps ea leg; rest 90sec b/t legs

135, 145, 155, 165

Easier than last time, I didn't fall at all.

+

7 TnG Push Jerk @ 155#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

R1: 43 sec

R2: 45

R3: 43

R4: 43

R5: 42

Last 2 sets burned

3/18/13 AM

EMOM for 15min
1 Squat Clean Thruster + 2 Thrusters (5 rounds @ 95, 5 rounds @ 115, 5 rounds @ 135)


A. Banded HB Squat 5 x 5 (65% 1RM total weight, 65% Bar / 35% Bands)
135 and green and blue = 230


B. Muscle-up Clusters 5 x 3.2.2; rest 10sec/2min

3/12/13 AM

Training Group
AM
Row 2000m @ Z1 - 7:56
+
A1. Banded HB Squat 5 x 4 (65% 1RM total weight, 65% Bar / 35% Bands)
200 (135+greens)

B1. Good Morning 3 x 6 tempo:31x1 (moderate load)
75

C1. TnG Power Clean 6 x 2.2.2, rest 10sec/40sec (70%)
185

C2. Muscle-up 6 x 2.2.2, rest 10sec/40sec

3/4/13 AM

Training Group
Week 10 - Week 1 of Regional Prep
AM
A. HB Back Squat w/ Bands - 5 x 3 (65% 1RM total weight, 70% Bar / 30% Bands)
200

B. Snatch Pull - 3 x 5 (90% of Snatch 1RM) 170


C. TnG Snatch - 3 x 5 (60%, 65%, 70%); rest 60sec btw sets
115,125,135

6 Rounds of:
15m Sled Push @ BW (sled weighs 80#)
10 KB OHS @ 35# (each hand)
Rest 60seconds between rounds
28,31,27,28,27,30

2/22/13

AM
A. Jerk Drills (Footwork, Split Press) - 3 x 5 (light)
B. Clean & Jerk - 3 x 1 (65% of 1RM) 165
C. Snatch Drills (Snatch DL + Hang Snatch) - 3 x 2 (light)
D. Snatch - 3 x 1 (65% of 1RM) 125
+
For time:
25 HR Push-ups
50 Double-unders
20 HR Push-ups
40 Double-unders
15 HR Push-ups
30 Double-unders
10 HR Push-ups
20 Double-unders
Time: 3:44

PM
On the minute for 16min:
Odd - Banded Back Squat – 8 x 3 (light, fast, explosive) 135
Even - Banded Dead-lift - 8 x 3 (light, fast, explosive) 155
+
4 Rounds of:
12 Box Jumps @ 24”
10 Toes-to-bar
8 Hang Poewr Snatch @ 95#
Time: 4:10

WORKLOAD = 1014.8

2/15/13

AM
A. Jerk Drills - 5 x 5 (light)
B. Clean & Jerk - 3 x 1 (80%) 210
C. Snatch - 3 x 1 (80%) 155
D. Banded Back Squat – 8 x 3 (light, fast, explosive); on the minute
135

For time:
25 Double-unders
30 HSPU
50 Double-unders
20 Deficit HSPU (25# plates)
75 Double-unders
10 Deficit HSPU (45# plates)
100 Double-unders
Time: 10:57
Hit 68 straight DUs last set

PM
7min AMRAP of:
3 KB Snatch @ 53# (each arm)
3 Burpees (open standard - touch 6" above reach)
6 KB Snatch @ 53# (each arm)
6 Burpees (open standard - touch 6" above reach)
9 KB Snatch @ 53# (each arm)
9 Burpees (open standard - touch 6" above reach)
12 ...
12 ...

R: 7 Burpees into 15