11/24/12

Just did a 3.4 mile interval run in the windy, 35 degree NY flurries in 25:29.

Followed by a 15 minute foam roller wod

11/21/12

Wednesday
Core - L-Sit hold 3 x 30 seconds, Front Lever Hold 3 x 5 seconds
Weak Skill - Pistol 2 x 10/leg unbroken

OLYMPIC
Split Jerk - 7 x 1 (heaviest possible)
185,205,215,225,235,245

CONDITIONING
30 Reps for time of: Squat Clean @ 155
Time: 5:50

Rest 3min
3min AMRAP of: Burpees
Reps: 60

Rest 3min
3min Max Cal Row
Calories: 65

11/20/12

Tuesday 121120

2 x 300m Row Sprints; rest 90 seconds
0:51, 0:51

Core - GHD Complex 2 x 8 (GHD Sit-up, GH Raise, Back Extension)

Weak Skill - Ring Dip 2 x 10, Kipping HSPU 2 x 10

OLYMPIC/STRENGTH

3 Position Power Snatch + Hang Power Snatch + Hang Squat Snatch - 5 x 1 + 1 + 1 (75%) - 145

Bench Press 3 x 3 (80%) - 245

Strict Press 3 x 8 (72.5%) - 155


CONDITIONING

6 Rounds of:

15 Box Jump

12 Hang Power Snatch @ 95

9 T2B

Rest 60 seconds between rounds

R1: 1:16
R2: 1:13
R3: 1:13
R4: 1:16
R5: 1:18
R6: 1:17


Note: Shoot for unbroken rounds from start to finish, move quickly between each exercise

11/19/12

Enjoy - I'll be doing Oly/Strength in the AM, Conditioning @ 3 w/ Preston



Monday 11/19/12

Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double-unders)

Core (3 x 20second Hollow Rocker Hold)

OLYMPIC/STRENGTH - record load for each movement

Power Clean & Power Jerk 5 x 2 (80%) - 210 - one jerk each in first 2 sets. Failed both jerks in 3 set so switched to split jerk for last 2 sets. Missed one on last set.

these should not be touch & go

Clean Pull 5 x 3 (105% of Clean) - 275

Front Squat 4 x 3 (80%) - 210

CONDITIONING - Record load/times for EMOM, times for Row

10m EMOM: 6 Thruster @ 135, 6 Pull-up (this is written for someone with a 255 or heavier Push Press, scale the weight for the thruster as needed)

5 sets RX in 26 sec avg. 5 sets of 3 thrusters 135# and 6 pull ups in 19 sec avg

Rest 5min

1 x 500m Row Sprints; rest 2 minutes
1:33

11/18/12 Rest Day

Sunday is the day of rest.

11/17/12

Daily Core (3 x 8 GHD, 3 x 8 Back Extension, 3 x 8 GH Raise)

OLYMPIC
7 x 1 Squat Clean (work to heavy,
~90%) - 135x3, 155x2, 185, 205, 215, 225, 235

5 x 1 Snatch + 1 Snatch Below Knee + 1 Snatch Above Knee (75%) - 145

4 x 6 Snatch Pull (heavy, fast) - 195

CAPACITY
12min EMOM
8 Shoulder to Overhead 115/85
8 Box Jumps 24/20
Completed in act of 21 seconds

CONDITIONING
5 Rounds of:
20 Double Unders
5 Muscle-ups
10 Toes through rings
Time: 10:35

11/16/12

Friday 121116
Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double Unders)

Core (20 Row Boats, 20 Russian Twists, 30sec Hollow Rocker Hold, 10 Pelvic Tilt)

OLYMPIC/STRENGTH
Behind the Neck Split Jerk 5 x 1 (work to heavy) - 135x3, 155, 185, 205, 225, 235, 245, 255,

Back Squat 4 x 5 (work to 80%) 185,205,225,245

Pendlay Row 3 x 8 (moderate) - 185

CONDITIONING
Rest 60 seconds between each movement
8 Burpees Every 30sec for 3min
7 Wall Ball Every 30sec for 2min
1min AMRAP of Clean @ 155/115 - 18