10/27/14

A. Back SqT 4×4 @80-85% @31X1

300# hARD!!! 

B. AMRAP 10 @ competition pace 
5 bar lateral burpees
10 Thrusters (105/83)
15 C2B Pullups

6 rounds plus 11. Need to learn pacing after 7 min

C. Coach Led Scap Cool Down

10/22/14

A. SqT Clean - 1RM in 12-15 min 

Felt horrible and couldn't get technique right. Missed 120k 4 times. 

B.

:10 on @225/133-153TnG SqT Cleans

:30 off 

*cont til cant tng reps in the :10 with speed

Used 185 felt like shit on here aswell. 

**10 sets max 

**no resting during the time, think FAST cycle time here (relative to individual)

*** scale accordingly;  up/down -  to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly. 

****

C. 5 rds AFAP 

Row 250m 

3 burpee muscle ups 

Didn't time it just wanted to finish it. Each row was 1:40 splits. Off the rower between :50-:53 

D. DB SA Row 6-8 reps x 4 sets each side

E. Scap Recovery Work and positional holds 

10/21/14

A. Snatch Grip Deadlift (deficit) 3×3 @ your max clean weight
* 10 min to hit these 3 sets

275#

B.
10 min clock
est 10RM Push Press (from floor)

165#

rest 2 min

2 min max hspu (kipping allowed)

24

rest 6 min

@the 20 min mark
amrap 6
6 ohs (93/63)
6 kb swings (70/53)
6 box jumps (24/20

6 rounds+ 2

9/27/14

Compleated clean complex for Milford comp 

Hit 235 missed 255 as I rushed it. As a team we hit 750. Was hoping for 800. New goal  for the comp is 255. Maybe 265. As a team we all did 60 seconds on AB. I drew short straw.... Most cal rowed made me get the 70 sec time. I had 32 in 60. 

9/26/14

A. Front SqT – 3RM w/ 2 sec pause in hole each rep. + 95&90% of time

Worked up to 275 hit it. "It's what men do" 

EMOM x 15 –
1. 5-7 muscle ups
2. 2x fwd bounding (3 jumps) ascending in height
***few sets of these around room. Work height in with others so class can run smoothly.
3. 10 cal sprint on bike

First round of MU hit 5 (PR)

Switched to 3 MU for sustainability. Hurt foot on bounding switched to burpees. 

AB went real well first off each round. 

Worked DU  hit 33 in a row. Foot felt weird durin so I stopped. 

9/24/14

Worked with Nito at PM session

A. Clean + FS + Jerk; double; off high blocks; build; not TnG On 2nd time through 

Worked up to 242 power cleaned all reps. Felt I could have gone a little higher but was short on time. 

A. Deadlift Cluster 1.1.1 x 4-5 working sets ; starting at 75%

Hit all eps and all sets. No idea of the weight due to the kilo conversion. 

B. AFAP

50 Pistols, 30 Hang Power Cleans (135/93) , 10 Muscle Ups , 30 cal AB, 50 T2B

13:53 

Pistols were easy for some reason never have been before. Hang cleans were broken up 15,5,5.5. Muscle ups were 3,2,2,1,1,1. AB was on it for 1:40. Toes to bar were the worst for me. Started with 10 then 5s for a few rounds and finished up with singles. Lost a ton of time there. 

After session worked on double unders. Realized my problem has a lot to do with my rope. Tried Justin's rope and was able to grasp concept much better. Hit 22 in a row. 

9/23/14

A. Snatch; climb to heavy Hang Snatch (above knee) – 15 min

Spaced it in this workout. Thought it was heavy triples. Worked up to 170 for a triple. Was informed it should have been singles. Loaded 185 on and hit it easy. 

C. AMRAP 12 @comp pace per athlete ; 5 burpee , 5 bar muscle up, 5 box jump (30/24) step down, 5 power snatch (135/93)

Did this Rx. 3 rounds complete plus 9. Last set of MU ripped my hand very bad In 3 spots. Struggled to string all 5 together most rounds. 

9/22/14

A, Back SqT – look to 3RM – Try to hit 2×3 @90% after U max

325 for 3 had more in the tank ran into cap. 
C. amrap 2 – power cleans 155/108; rest 4 min , amrap 2 PC @ 185/123, rest 4 min amrap 2 power cleans225/133-148 *woman specific here, rest 4 min , amrap 2 PC 255-275/153-173

155-27

185-20

225-9

255-1

Tried 3 more time after first rep at 255. Wanted one more atleast. Justin said I was getting a bad first pull. Need work. 

9/18/14

Rest day

9/17/14

Competitor training with Juan and Nito

OHS 10 rep max

Did it in kilos no idea weights right now.... Hit 80 kilos easy no problem took a big jump to 90 kilos hit 8 and then shoulders failed. 

3-3-1 tempo OHS squats

Worked up to 80 kilos. Felt real comfortable in bottom position and was very explosive up. 

Amrap 10 

10 burpees

15 C2B

40 DU

3 rounds plus 21 struggled in DU

Juan was 5 rounds plus 11

Rest 4 minutes 

Amrap 10

200m run

10 HSC

30' OH walking lunge

3 full rounds felt very strong but legs were def fatigued on runs. 

Juan was 3 rounds plus 3-4 

9/16/14

A. Power Clean + TnG Power Clean + Hang Clean; build to max here 
^12 min

235#

B. Strict Press – 5RM + 2×5@90%
^12 min

155#

D. EMOM x 14 – odd: 3-6 deep Deficit HSPU , even: 75-100m Shuttle sand bag run (ex:50 down 50 back 80/60#)

HSPU 5-5-5-3-3-3-2

9/15/14

Performance:
A1. Back SqT – 7RM for the day - 295

A2. Power clean – 2/1 explosive -225

Training Template think upwards of 75-80% for the single; tad lower for your double
*18 min

B. AMRAP 10
5 muscle ups
5 SqT Cleans (185/123)
20 Double Unders
2 rounds plus 4 MU

First round hit 4 UB MU for first time ever. Legs were fatigued for some reason did doubles on the SC

6/26/14

Fitness / Performance:
A. Back SqT Cycle
1×10@60 215
1×8 @70  255
1×8 @75  275
1×8 @80  295

Felt real good hit every rep on every set. 
*18 min 

B. Sustainability – Focus 
AMRAP 10
20 Double Unders 
10 no push burpee box jumps (24/20)
5 Strict HSPU

3 rounds plus 28

rest 4 min 
5 min on Rower 
:30 on HARD
:30 on EASY  

6/25/14

Fitness / Performance: 
A. Split Jerk – build to 1RM from Rack 

255

Failed 265 belt came loose on lift. And failed retry. 

B. 
@110%
50 Double Unders 
400m Row 
30 KB Swings (53/35)
20 Goblet Squats 
10 burpee box jumps

7:34

rest 3-5/1 *class scheduling will depict this
then, 
5 min assault bike Test  

6/24/14

Buy In: 
4 min of Dynamic Effort @Z1
+
Posterior Focus coach led warmup
+
movement Prep & Mobility 

Fitness / Performance: 
A. Deficit Deadlift ; 5 x 3; NOT TnG @75-83% ascending – (2-4’ def) 
A2: Standing High Box Jumps 1/2/1 format ; super set with each rack pull here

Couldn't do box jumps no box. Worked up to 355 with a 4" deficit. 

C. 
10 Strict Pullups
10 burpees
200m Run
8 Strict Pullups 
8 burpees 
200m Run
6 Strict Pullups
6 Burpees 
200m Run
4 Strict Pullups
4 burpees
200m Run
2 Strict Pullups
2 burpees
200m Run 
4 C2B Pullups
4 Ring Dips
200m Run
8 C2B Pullups
8 Ring Dips
200m Run
12 c2b pullups
12 Ring Dips
200m Run
16 C2B pullups
16 ring dips
200m Run 

18:53. No rings so did regular ring dips. All unbroken until last 16 C2B. Treadmill slowed my time down. I really feel i could have smoked it at the gym. 

6/23/14

Buy In: 
3 min of Dynamic Effort @Z1
+
BB Complex Warmup *specific 
+
Movement Prep & Mobility 

Performance: 
*15-18 min Prep Prior
A. Back SqT CyCle 
1×10 @60 215
1×8 @65   235
1×6 @70   255
1×6 @75   275

1×6 @80   290

*18 min 
B. 8 min Snatch – Work; Athlete Specific here 

C. AMRAP 10
4 Strict HSPU
8 burpees 
16 Air Squats 
32 Double Unders  

3 rounds plus 44. 

6/22/14

Skill work

6 rounds of 10 t2b 

3 sets of 15 scap band. 

6/21/14

Buy In: 
4 min of Dynamic Effort @Z1
+
BB Complex (quick turnover)
+
Movement Prep & Mobility 

 Fitness / Performance: 
A. 10RM Front SqT – in 18 min 

135, 185, 205, 225 

B. Ind: 
30 Clean & Jerk (155/108) 
30 bar lateral burpees 
30 T2B/K2E
30 Cal Row 

Total time was 10:41. That is with out doing the 30 cal row. 

06/06/14

A1. Back Squat @31X1 – 5 working sets; rest none 
A2. Hole Jumps: (air SqT to bottom, shut everything off, few seconds, relax then explode up into a high jump as high as possible) x 2 reps; rest 2-2:30
*18 min 
B. Power Clean + Push Jerk – build to heavy single  in 12 minutes 

215

C. 750 Row – TT – Test 

2:31

D. Cash Out 
d1. GHD Situps x 20 reps x 3 sets; rest none
d2. GHD Back Ext x 15 reps x 3 sets; rest 1:30 

06/03/14

 Buy In: 
4 min of Dynamic Effort @Z1
+
Posterior Chain dominant focus – 5 minutes
+
Movement Prep & Mobility 

Fitness / Performance: 
A1. Deadlift – build to 90% of your 5RM for 3 sets of 5 
A2. 100m Sprint, 50 down 50 back ; rest 2-3 min 
B. “Jackie” 
1k Row 
50 Thrusters
30 Pullups 

8:08 not HAPPY!!!

06/02/14

Fitness / Performance: coach toscale accordingly 
A1. Front Squat – 3RM @31X0; ascending ; rest 0
A2. Seat Box Jump – explosive Training 1/2/1; rest 2 minutes 
*16 minutes
B. AFAP 
30 Clean & Jerks @95/63
30 bar lateral burpees
20 Clean & jerks @135/93
20 bar lateral burpees
10 Clean & Jerks @185/123
10 bar lateral burpees 
*10 min time cap 
C1. :20 HS Hold on Wall; pressing through floor, recovery work here
C2. 12 band scap squeezes
x 5 sets

3/12/14

Buy In:
4 min of Dynamic Effort @Z1
+
Barbell Complex
+
Movement Prep & Mobility

Fitness / Performance:
A. Push Press Cluster 2.2.2 – build to heavy in cluster
*14 min

Worked up to 195

B.
amrap 10 @85%
10 Pullups
20 Double Unders
30 Walking Lunges

4 complete rounds plus 10 DU looked good always had a multiple strung 

rest 4
amrap 10@85%
7 Hang Power Cleans (93/63)
14 cal Row
7 Front Squats
14 abmat situps

3 complete rounds. Rower was upstairs. Lost time on that.