1/13/15

A. Squat Snatch - 5 x 1.1.1; rest to HR peak-5 + 2min (start at 155# and build)

R1: 155, 18, 10, 14

R2: 155, 7,30,10

R3: 165, 25,27,33

R4: 175, 28,25,26

R5: 185, 30,30,26

NO MISSES! I focused on quick from the hip and fast under the bar and felt great. I haven't gone that high and not missed at least 1 rep at 175 and 185 in a long time.

B. HB Back Squat - in 5 sets build to tough single (300#++)

185, 225, 255, 275, 305 miss

Just not meant to be anymore.

C. Snatch Grip Bnk Push Press - 3 x 1.1.1; rest 20sec + 2min (build, use blocks, hold OH 2sec)

155, 175, 195

D. Kang Squat - 6,6,4,4; rest 90sec (build, heavy)

135, 145, 156, 165

Been a while since these. Happy with the weight.

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady movement here)

410, this was good

11/28/13

A. Good Morning - 3 x 5-6 (moderate); rest 90sec

125

B. Walking Lunge - 3 x 24 steps @ 105; rest 90sec

No prob

+

3x

5min AMRAP@ 85%

Run 200m

10 Burpee BJ @ 20”

10 KB Swings @ 53

Rest 2min b/t rounds

R1: 2+4 bbj

R2: 2+6 bbj

R3: 2+1 bbj

7/8/13

This week is a deloading week.  Reps and sets will revert back to the first week of this cycle.  DO NOT change your loading/weights from what you have been using, the deloading is controlled by the reduction in volume NOT by reducing intensity.  Reduce the "greasing the groove" warm-up to 3 of YOUR weakest movements every day and hammer those.

 

Monday 130708

A. Back Squat - 3 x 8; rest 2min (same as last week)

245

B1. BB Walking Lunge- 3 x 20 steps; rest 60sec

135

B2. Good Morning - 3 x 6; rest 2min (same as last week)

135

C. Hanging Knee Raise - 3 x 10; rest 60sec

+

Butcher - 4 x 15m Sprint; rest 3min (start @ BW, add 20# each set)

200 in :05

220 in :06

240 in :06

260 in :07

Less load but squat was still tough. I'm impressed I did 5 sets of that last week.

7/1/13

Monday 130701

A. Back Squat - 5 x 8; rest 2min (all sets at working weight, heavier than last week)

245, this was a challenge. Every set I'd did the first 4 at good tempo. The second 4 were longer pauses at the too. Did all sets without breaking.

B1. BB Walking Lunge- 5 x 20 steps; rest 60sec

135, felt good pump in hips and quads

B2. Good Morning - 5 x 6; rest 2min (heavier than last week)

135

C. Hanging Knee Raise - 4 x 10; rest 60sec

Last set was griptastic

+

Butcher - 6 x 15m Sprint; rest 3min (start @ BW, add 20# each set)

200, :06

220, :06

240, :07

260, :06

280, :07

6/24/13

A. Back Squat - 4 x 8; rest 2min (all sets at working weight, heavier than last week)

225

B1. BB Walking Lunge - 4 x 20 steps; rest 60sec

115

B2. Good Morning - 4 x 6; rest 2min (heavier than last week)

125

C. Hanging Knee Raise - 4 x 10; rest 60sec

+

Butcher - 5 x 15m Sprint; rest 3min (start @ BW, add 20# each set)

200 in :05, 220 in :05, 240 in :05, 260 in :06, 280 in :06

+
Airdyne - 15min @ Z1

217 cal, 197 avg watts

6/17/13

The following is our “greasing the groove” warm-up, feel free to mix this up however you want. This work should be done EVERY DAY before starting the training template during this cycle (which will comprise weeks 10-22...)

Front Squat - 2 x 10 @ 135

Power Clean - 2 x 10 @ 135

Rope Climb - 1 x 18’ ascent

Muscle-up - 2 x 3-5 UB Reps

Strict HSPU - 2 x 3-5 UB Reps

Hanging Knee Raise - 2 x 8-10 Reps

Double-unders - 2 x 30 (or 2 x max UB if more than 30) 34, 32

 

A. Back Squat - 3 x 10; rest 2-3min (all sets at working weight)

205

B. Good Morning - 3 x 10; rest 2min (all sets at working weight)

135, 115, 115

C. Squat Snatch - 3 x 1; rest 90sec (build to heavy ~80% of 1RM)

155

+

Row - 8 x 500m @ 2000m pace minus 3sec; rest 90sec (stop when you can no-longer hold pace)

141.2, 140.0, 142.0, 143.3

5/20/13

Clean up your equipment.

Monday 130520

A. Back Squat - work to heavy triple (no failed sets)

135, 185, 225, 245, 265, 285

B. Good Morning - work to heavy 5 (hold good position)

95, 115, 135

+

Prowler Push - 8 x 30m; rest 3min (these should be at bodyweight, sled weighs 70#)

190

R1: 0:16

R2: 0:15

R3: 0:16

R4: 0:15

R5: 0:17

R6: 0:17

R7: 0:19

R8: 0:20

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

5/7/13

Today we're working on the longer-end of the aerobic spectrum. This is a test of the aerobic volume that we've put in over the past three weeks. Record total number of rounds.



A. Good Morning - 5 x 6-8 @ 22x1; rest 60sec
75#x8 all sets

B1. CG Incline Bench Press - 5 x 6-8; rest 10sec
185, 185, 185, 185, 185, all for 6

B2. Strict HSPU - 5 x 8-10 (or max UB if less than 8); rest 2min
8(5,3), 8(4x2), 8(3,2,2,1), 8(4,4), 8(1,2,2,1,1,1)

+

45min AMRAP

Run 800m

TGU - 10 total reps @ 44

Farmers Carry - 200m @ 35# plate each hand

Total: 4+800+10+100m

4/30/13

2 Rounds not for time of:
3-8 Strict HSPU (utilize deficit if needed)
8,8

6-8 GH Raises (back extension + leg curl)
6, 6

20-30 UB Double Unders (start over if you don't make 20)
28, 30

+
A1. RDL - 5 x 6-8 @ 20x1; rest 45sec
225 for all, sets of 8 UB

A2. Weighted Bar Dips - 5 x 6-8 @ 20x1; rest 45sec
53 for all sets, sets of 8 UB

B1. Good Morning - 4 x 5-7 @ 21x1; rest 30sec
95# 4x7 UB

B2. Single Arm DB Push-Press - 4 x 5-7 each arm; rest 10sec b/t arms; 30sec b/t sets
60# 4x7 UB

+
In 10min complete as much of the following as comfortable, this is Z1 mixed work NOT a hard metcon. THIS WORK CAN BE BROKEN UP AND COMPLETED IN ANY ORDER. DO NOT PLAN ON FINISHING, THAT IS NOT THE GOAL!
10 Rope Climbs
20 Muscle-ups
30 TGU @ 35-53
30 DB/KB Snatches 35-70
120m DB/KB 1arm OH Walking Lunge
45m HS Walking
200 Double-unders

3 rope climbs
9 TGU each arm 35#
2 MU
Lots of handstand walk

+
Rest 3min
+
10 Rounds of:
30sec Run @ 85%
30sec Run @ 50%
Kyles route behind lowes to back steps and beyond to second to last door on left by street
+
Rest 3min
+
Z1 airdyne 10 min

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

1/2/13 PM

STRENGTH
A. Behind the Neck Push Press– 4 x 3 (work to heavy)
135, 155, 185, 205(2)

B1. Good Morning – 3 x 10; rest 20sec
95

B2. Alternating DB Shoulder Press - 3 x 10(total); rest 60sec
50

OLYMPIC
5min AMRAP of:
Hang Power Snatch Ladders 1,2,3,4,5 unbroken reps @ 135
2+2

Notes: complete 1 rep then drop the bar, complete 2 reps then drop the bar, complete 3 reps then drop the bar, continue this cycle until you reach 5 UB reps then repeat.

12/14/12

CORE
GHD Sit-up - 3 x 10
GH Raise - 3 x 10
2 x Maxrep t2b
24, 22

OLYMPIC
Rack Jerk - 1 x 5 (60%), 1 x 3 (65%), 1 x 1 (70%), 1 x 5 (65%), 1 x 3 (70%), 1 x 1 (75%), 1 x 3 (75%), 1 x 1 (84%)
150, 160, 170, 160, 170, 185, 185, 205

Push Press - 1 x MaxRep @ 155 - 14

STRENGTH
Front Squat - 5 x 5 (build to moderate - this should not be a 5RM)
185, 195, 205, 205, 205

Good Morning - 3 x 5 (moderate) 100

CONDITIONING
8min AMRAP - work at ~85%
8 KB Snatch (each arm) @ 53#
8 T2B
16 Push-ups, feet elevated on 45# plate
Rounds: 4+3 t2b

10/5/12

OLYMPIC
(1a) Hang Snatch (below knee) - 5 x 2 (75% for 3 sets, 80% for 2 sets)
145x3, 155x2

(2a) Hang Clean (below knee) - 5 x 2 (75% for 3 sets, 80% for 2 sets)
190x3, 205x2

(3a) Snatch Balance - 4 x 2 (heavy)
175, 185, 195 (0/2), 195 (1/2)

STRENGTH
(4a) Good Morning - 3 x 8 (moderate)
95

(5a) DB Bent Over Row - 3 x 10 (moderate)
50

(6a) GHD Sit-ups - 4 x 10 (moderate weight) - 10

9/13/12

Part 1

STRENGTH

1a. HB Back Squat 3 x 2 @ 84% - 265, 285, 300

1b. Banded Box Squat 3 x 3 @ 60% + GB + RB
190

Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.

2a. Good Morning 4 x 5 @ moderate - 95

Pistols - 3x10

Muscle-up w/12# vest 2 x MaxRep
8+6, 6+3

Notes: Complete MaxReps drop vest rest for 3 breaths, max rep

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) - use a 15# plate to create a 1" deficit.
7+3, 4+3

9/4/12

OLYMPIC
1a. Snatch 4 x 3 @80% - 145

2a. Clean & Jerk Complex 5 x 1 – work to heavy - 165, 185, 205, 225(failed presses), 215(failed push jerk)
(1 x Clean DL + 1 x Hang Clean Pull + 1 x Hang Squat Clean + 1 x Push Jerk + 1 x Split Jerk)

STRENGTH
3a. Snatch Grip Deadlift 3 x 5 work to heavy - 205, 245, 295

Part 2
SUPPLEMENTAL
Good Morning 4 x 8 - moderate - 135


CONDITIONING
Lactate Tolerance
15-12-9
Thruster @ 95
C2B Pull-up
Time: 3:36
Rest 3min
12-9-6
Clean @ 135
Ring Dip
Time: 3:08
Rest 3min
9-6-3
Push Press @ 155
Box Jump @ 30”
Time: 3:08

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

8/13/12

Part 1
OLYMPIC:
Power Snatch + Squat Snatch 4 x 2 + 1 @ 79%
135, 145, 145, 145

STRENGTH:
HB Back Squat 3 x 5 @ 74%
245

Front Squat 3 x 3 @ 81%
205

Good Morning 3 x 8 @ all sets heavy
95

Part 2
CONDITIONING:
2 x 6min AMRAP
3 Muscle-ups
6 Hang Snatch @ 115
9 Burpees
Rest 2min

R1: 3+3
R2: 2+3+3

8/6/12 PM

Part 2 (Rest 3 or more hours)
Strength:
HB Back Squat 1 x 3 @ 80% 3RM, 1 x 2 @ 100% 3RM, 2 x 1 @ 105% 3RM
3x215, 2x265, 1x280, 1x280(fail)

Front Squat 3 x 1 – work to 1RM
215, 235, 255 failed 2x

Good Morning 4 x 6 @ 100% of last week’s heavy
135, 135,135 135

Conditioning:
3 x 5min AMRAP of:
o Wall Ball 15 – 20# to 12’
o C2B Pull-up 12 (regional standard)
o Butcher Push 15m – load it to body weight- 190
o Rest 2min

R1: 3
R2: 2+1
R3: 2

8/2/12 AM

Olympic:
6min EMOM of: 3 Clean & Jerk – use 72% of 1RM - 185

Gymnastic Skill:
8 min EMOM of:
1a. Muscle-up 4 reps – add weight if needed - 12# vest for 1st 3 sets

Supplemental:
Good Morning 4 x 6 – use moderate weight - 135, 165, 135, 135