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