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

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.

1/4/14

5min AMRAP

45 Ring Dips

AMRAP Squat Cleans @ 135#

Reps: 22

Did dips as 20,10,5,3,3,2,2. Took 1:54 to do them. Should've done sets of 10.

Rest exactly 30min

+

For time (15min time cap)

200 Double Unders

100 Double KB Squats @ 53#

50 Double KB Snatch @ 53#

25 KB Thrusters @ 53#

Total: 300 

Finished squats w :02 left. Wanted one snatch. Did 200 dus in 3 min. Squats were 10,10,5,5,5,5,8,6,6,5 til 90 then 10.

11/19/13

A1. KB 2arm Shoulder Press - 4 x 5-6 TOUGH reps; rest 10sec

53# all UB 

A2. Strict Deficit(1 plate) HSPU - 4 x AMRAP in 60sec; rest 20sec

2, 2. Then I got rid of deficit. 4, 3 (4 was no rep at buzzer cuz feet weren't on wall)

A3. Rings Dip - 4 x 20reps for time; rest 4min

26, 23, 37 (11,4,3,2), 42,(8,5,4,3)

B1. Wtd. Supine Grip Chin-up - 4 x 5-6 TOUGH reps; rest 20sec

53#, 6,5,5,5

B2. Strict Muscle-up - 4 x AMRAP in 60sec; rest 30sec

6, 2, 0 (3 fails), 5 (kipping)

B3. C2B Pull-up - 4 x 20reps for time; rest 4min

55 (10,4,3,3), 51 (5,5,5,2,3), 52 (5,5,3,2,3,2), 58 (5,5,5, 3,2 last ten were kip)

This series was killer. Quick decline in muscle ups.

+

6 Rounds @ 85%

15 KB Swings @ 70#

50 UB Double-unders

Time: 12:57

Kbs: 15, 15, 15, 10,5, 8,7, 6,5,4

Dus: first set did 50 UB, rest accum 50 over 3 sets in reps no smaller than 15, did 41 and 9 on set 4.

Shoulders were smoked!

10/14/13

A. Front Squat - 3 Reps on the minute for 10 sets @ 200-215

215# UB, this felt great, no problem.

B. Bnk Push Press x 3 + Bnk Push Jerk x 2 + Split Jerk x 1 - 5 sets of the compelx; rest 3min (start w/ snatch grip, work your way to jerk grip)

155 for 3 sets, 175, 185. 185 I dropped 2nd push jerk

C1. Power Clean - 5 x 5 TnG Reps @ 165; rest 45sec

165

C2. Kipping Ring Dip - 5 x AMRAP in 30sec; rest 2min

26, 24, 19, 16, 14

8/12/13

AM

Choice Cyclical - 25min @ Z1

+

Mobility - 20min

 

PM

A. Squat Clean & Push Jerk - 20min technique work + build to heavy for the day

135, 155, 175, 185, 205, 215, 225, 235

This is a 20# PR for push jerk. My split jerk needs work cuz it's only 10# more.

B. BB Front Rack Reverse Walking Lunge - 3 x 20 steps; rest 2-3min (heavy)

95, never done these. This was a good movt

C. Perfect Position Strict HSPU - 30 reps not for time

All 3s til end then 2x2

+

EMOM for 14min

Odd - KB Swing - 8-12 tough reps

79 all 10s UB

Even - Push Jerk 8-12 tough reps

135 all 8s UB

+

EMOM for 14min

Odd - Rebounding box jumps - 3-4 @ 30” (pause 2-3sec at the top of each rep)

Even - Kipping Ring Dips @ 22x1 - 5-6 (hold tempo, explode from bottom)

This was another good shoulder day

7/9/13

Tuesday 130709

A1. Kipping HSPU - 3 x 10 for time; rest 60sec

R1: 13

R2: 13

R3: 13

A2. Kipping C2B Pull-up - 3 x 15 for time; rest 60sec

R1: 18

R2: 19 this felt smooth

R3: 20

A3. Ring Dip - 3 x 20 for time; rest 3min

R1: 21

R2: 21

R3: 22

+

Row - 2000m @ 85%

7:27.3, legs were burning some. 1:52 pace

3/20/13

AM
3 Rounds not for time of:
12 GHD Sit-ups
12 Ring Dips
20sec Max Distance HS Walk
+
Airdyne 25min @ Z1
+
Mobility 30min

3/15/13

Training Group
Prep:
Three sets for times of:
A1. 6 Muscle-Ups
A2. 12 Handstand Push-Ups
A3. 12 Toes to Bar
Rest 2 minutes
R1: 1:01
R2: 1:04
R3: 1:08

+
B1. Bench Press - 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%; rest 2min
235, 255, 275

B2. Weighted Pull-up - 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%; rest 2min
90, 95, 100

+
5min AMRAP of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
R: 4+10+4

10-15 minutes of easy recovery rowing or AirDyne.

12/19/12

OLYMPIC

Behind the Neck Jerk - 3 x 1 135
1-185
3-165
1-205
2-185
1-225
2-205
1-245(fail)

STRENGTH

Pendlay Row - 3 x 8 22x1 (work to heavy)
135
CONDITIONING (A)

Muscle-up - 5 x 4 - every minute

CONDITIONING (B)

50 ring dips

5 minutes ME HR push ups
Total: 85

Rest 2 min

ME bent row w 135: 27

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