6/30/16

A. Snatch Pull 5x3 moderate work on internal rotation of hips rest 2 minutes 

95, 95, 115,115, 125

B. Hang Muscle Snatch 5x3 *light* rest 2 minutes 55# 

+

AMRAP 15

15 Wall Ball Shots 14# 

15 GHDSU

15 HSPU

(Wallballs to 10ft target) 5+10

6/28/16

Warmup

Lower body openers + landmine row

5 minute ski erg EZ pace (no movement of ankle or extension onto to toes)

3-5 minutes of mobility for upper back and t-spine

+

A1. Bench Press 10-8-6-4-4 *building* rest 2 minutes 100#, 105, 110, 115, 115

A2. Chest Supported BB Row X 6-8 reps AHAP rest 2 minutes X 5

105 (8,8,8,6,6 reps)

+

5 sets:

200m Ski Erg

15 Hand Release Push-ups 

12 GHD Sit-ups 

Rest/walk 60 seconds

16:14 (including rest)

6/27/16

Twisted my ankle, stuck to just upper body stuff so it'll recovery faster. 

A1. Beat Swings x 10 reps rest 2:00 minute
A2. Butterfly Pull-Ups x 10-12 reps rest 2:30 x 5 sets *try for UB* (12, 10, 12, 12, 12)

C. Seated Single Arm L-Press 4 x 3-4 arm rest 1 minute bt arms - start at 40#

(40#,  4 reps)

D. EMOM x 5 - 12-15 GHDSU (15 reps)

6/25/16

A. Jerk Balance 3 x 3 reps rest 1:00 (5-10% heavier than last week) 115#, 125, 135

+3 rounds:
500m Run
Sandbag Carry @ 100# (length of parking lot and back)
Farmers Carry @ 86#/hand (length of parking lot and back) *use the handles + 25/side*: done. 

+
A couple of Axle Bar Power Cleans
 (axle + 25's on each side)

6/24/16

AM
250m Ski Erg @ 2:15-2:18pace
rest 1 minute x 8 sets

1:07 2:14/2:15pace every round
+
A1. Ring Kip Swings x 8-10 reps rest 1 minute

10,10,10,10,8
A2. Feet Elevated Ring Rows @ 20X1 tempo x 8-10 reps rest 1 minute x 5 sets 10, 10, (5,5), (5,3,2), (8,2)

PM
A. Snatch Balance - 5 x 2 @ 80% rest 2 minutes (pause 1-2 seconds catch each rep): 100#

B. Overhead Squat @ 3311 tempo 5 x 3 reps rest 2 minutes (115# or higher): 115#, 120, 130, 140(failed 3rd), 140

C. Back bridge walk

6/23/16

A. Front Squat @ 3311 Tempo 5 x 3 reps rest 2:30minutes (try to keep these between 160-175) 165#, 165, 170, 175, 175(failed 3rd rep)

B. Power Clean (Low blocks @ mid shin) 1.1.1 x 5 rest 10 seconds/rest 2 minutes (fast turnover)

115#, 125, 145, 155, 165 (failed 3rd rep)

C. Clean Pull to Knees @ 105% of Max Clean x 2 reps EMOM x 5 205#. Done. 

D. Ring Dips x 4 reps Every 45 seconds x 10 sets. Done.
+
For time:
50 Wall Ball Shots 20# (9' target)
40 KB Swings 44#
30 Bar Facing Burpees
20 Front Squats 125#
10 Strict HSPU

10:55. Ten foot target. 
Felt like I kind of bitched out on this- think I could 100% get sub ten if I did it again 

6/21/16

AM
1000m Row @ 2:03-2:04/500m pace
rest/walk 1:30minute x 6 sets
*rest 4 minutes between set 3&4*
3:59, 4:07, 4:08, 4:07, 4:08, 4:06
A1. Noes and Toes HS Hold x :45 Seconds rest 1:15
A2. Strict HSPU x 10 reps rest 2:00 x 5 sets
Done. 

PM
A. Deadlift - 5-5-5-5 rest 3 minutes *start @ 245# and increase as you can*: done, stayed at at 245# for all sets. 

B. KB Front Rack Step Ups (70# KB) 3 x 10 steps (5/side) rest 2 minutes: done 

C. Push Jerk From Pause 4 x 3 reps rest 2 minutes - *build off last week*
(115#, 120, 125, 135)

D. Hip Extensions 3 x 10 reps into :20 seconds Sorenson Hold rest 2:00: done. 

6/20/16

AM:

3 min clock:
Assault Bike - 30 Calories @ tough pace
rest 1 minute x 5 sets *if you finish 30 calories before 3 minute window that will be used as extra rest*(2:30, 2:31, 2:31, 2:32, 2:18)
+
A1. Beat Swings x 8 reps rest 1:30 minute (towel between feet)
A2. Butterfly Pull-Ups x 8-10 reps rest 2:00 x 5 sets *try for UB* (ub 8, 8, 10, 10, 10)

PM
A. Power Snatch (Position 1) *keep torso Vertical* 1.1.1 x 5 sets rest 15 seconds/rest 2 minutes - all sets @ 95# or heavier (95#, 100, 105x3)
B. Snatch 1st Pull x 2 reps EMOM x 6 minutes - all sets @ 145# or higher *make sure on first pull knees come back, and back angle is constant* (all @ 170#)
C. Seated Single Arm L-Press 3 x 6-8 arm rest 1 minute bt arms - start at 35# (40# db, 6 reps a set)
D. Ab Wheel Rollout 3 x 12 reps rest 1:30(pause at extensions x 1-2 second per rep): done 

6/18/16

A. Jerk Balance 3 x 3 reps rest 1:00 (5-10% heavier than last week)
105#
+
3 rounds:
300m Run
25 GHD Sit-Ups
7 Deadlifts @ 245#12:03 (DL all ub- there was no way I was re-picking up that barbell if I put it down lol)
rest 10 minutes
300m Farmers Carry 44#/hand
30 Sand Bag Clean and Split Jerks @ 80#

6/17/16

AM:

40 Calorie Ski- 2:48 (2:12/500m pace)
rest 1:1
30 Calorie Ski- 2:07 (2:14/500m pace)
rest 1:1
20 Calorie Ski- 1:04 (2:04/500m pace)
rest 1:1
10 Calorie Ski- :36
+
A1. Ring Kip Swings x 8-10 reps rest 1 minute

(8,9,9,9,9)
A2. Feet Elevated Ring Rows @ 3111 tempo x 8-10 reps rest 1 minute (8,8,8,(6,3),(5,3,2))

 x 5 sets

PM
A. Snatch Balance - 5 x 3 @ 75% of last week rest 2 minutes (pause 1-2 seconds catch each rep): 95# done.
B. Overhead Squat @ 3311 tempo 5 x 4 reps rest 2 minutes (5-10% heavier than last week) 105#, 110, 115, 125x2
C. Back Bridge Walk (as far as possible in 5 minutes: done 

6/16/16

A. Front Squat @ 3311 Tempo 5 x 4 reps rest 2 minutes (increase by 5-10% from last week) 145, 155, 165, 170(failed 3rd rep), 170(failed 4th rep)
B. Power Clean (Blocks Above Knees) 1.1.1 x 5 rest 10 seconds/rest 2 minutes (fast turnover) 85#, 105, 110, 125, 130
C1. Clean Pull to Knees @ 100% of Max Clean x 3 reps rest 1 minute (190#)
C2. Ring Dips @ 1112 tempo x 7-8 reps rest 2 minutes (7, 7, 7, 7, (4-2-1-1))

x 5 sets
+
For time:
30 Calorie AB
20 Kipping HSPU (open standards)
10 Squat Clean Thrusters 115#
20 Strict HSPU (sets of 1-2 the whole time)
30 Calorie AB

15:32

6/15/16

1000m Row @ 2:04/500m pace (4:08, 4:11, 4:08, 4:08)
rest/walk 1:30minute x 4 sets
A1. Noes and Toes HS Hold x :30 Seconds rest :30 Seconds
A2. Strict HSPU x 6-8 reps rest 1:30 x 5 sets 

Done, all hspu ub 8 reps
A. Deadlift - 8-8-6-6 rest 3 minutes *start @ 240# and increase as you can*. Stayed at 240# (felt back round on last rep or 2 on first two sets)

6/14/16

(Took a few days off cause of neck tightness)

AM
3 minutes Assault Bike @ 275-280 Watts rest/walk 1 minute x 5 sets 34 cals, 35, 33,33,33 (didn't feel good after this)
+
A1. Beat Swings x 6 reps rest 1 minute (hold towel bt feet)
A2. Butterfly Pull-Up x 6-8 reps rest 1 minute x 5 sets

Done, butterfly ub sets of 8,8,7,6,(4/2)


PM
A. Power Snatch (Position 1) *keep torso Vertical* 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes - all sets @ 85# or heavier: 85#, 85, 93, 97, 97

B. Snatch 1st Pull 5 x 2 rest 2 minutes - all sets @ 135# or higher (make sure on first pull knees come back, and back angle is constant*: 135#, 144, 144, 144, 155

C. Seaded Single Arm L-Press 3 x 8-10/arm rest 1 minute bt arms - start at 30#: all ten reps @ 30#
D. L-Hang Hold - Accumulate 90 seconds in sets of :10 seconds. Done. 

6/10/16

AM
1000m Ski @ 2:25-2:28/500m pace
rest 2 minutes x 3 sets

1.) 4:53 (2:26.7/500m pace)

2.) 4:51 (2:25.5/500m pace)

3.) 4:47 (2:23.9/500m pace)

This pace felt really pleasant, think I'm getting more used to skiing!
+
A1. Ring Kip Swings x 8 reps rest 1 minute
A2. Feet Elevated Ring Rows @ 3111 tempo x 8 reps rest 1 minute x 5 sets: done

PM
A. Snatch Balance - Build to a 1RM (20 minutes)
*keep first few sets light with nice long pause in bottom*: 123# This part didn't go well.
B. Overhead Squat @ 3311 tempo 5 x 5 reps rest 2 minutes: 95#, 100, 105, 110, 115
C. Skin the Cats x 10 SLOW reps

6/9/16

A. Front Squat @ 3311 Tempo 5 x 5 reps rest 2 minutes (building each set): 155(did more of a 8811 tempo), 165(failed 5th rep), 165 (failed 4th & 5th rep), 155 failed 5th rep, 150 

B. Power Clean (position 1) 1.1.1 x 5 rest 10 seconds/rest 2 minutes (vertical torso anf fast turnover) 95#, 105, 115, 125, 135

C1. Clean Pull to Knees @ 90-95% of Max Clean x 3 reps rest 1 minute: 180#
C2. Ring Dips @ 3111 tempo x 6 reps rest 2 minutes x 5 sets

Done (ring dips UB for the first 3 sets, then 4th set did 3,3 & 5th set did 2,2,2)
+
For time:
15-12-9-6-3
Front Squat 125#
Bar Facing Burpees
Strict HSPU

18:26 

6/7/16

AM
1000m Row @ 80-85% (notate pacing)
rest/walk 1 minute x 3 sets
3:59 (1:59/500m pace)
4:15 (2:07/500m pace)
4:10 (2:05/500m pace)

A1. Noes and Toes HS Hold x :20 Seconds rest :40 Seconds
A2. Strict HSPU x 6 reps rest 1:30 x 5 sets: done

PM
A. Deadlift - 10-8-6-4-2 *building* rest 3 minutes:
200# for 10, 235#-8, 255#-6, 270#-4, couldn't pick up 275# for last set 
B. DBL KB Front Rack Step Ups (35#/hand) 3 x 16 steps (8/side) rested 2 minutes: done 
C. Push Jerk From Pause 3 x 5 reps *light* rest 2 minutes (100#, 105, 115)
D. Glute Ham Raise 3 x 10 reps rest 2 minutes: done 

6/6/16

AM
3 minutes Assault Bike @ 80-85% effort (notate watts)
rest/walk 1 minute x 4 sets

1. 40 cal, 318 avg watts 

2. 34, 260

3. 37, 280

4. 37, 281
+
A1. Beat Swings x 5 reps rest 1 minute
A2. Butterfly Pull-Up x 3-5 UB reps rest 1 minute x 5 sets

:done, (all butterflys UB sets of 5)

PM
A. Power Snatch (Position 1) *keep torso Vertical* 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes *keep light with fast turnover*: 75#, 80, 85x3
B. Snatch 1st Pull 5 x 2 @ 100% of Snatch 1RM rest 2 minutes (pull to knee make sure hamstring are engaged): 130#, done
C. Seated Single Arm L-Press 3 x -12/arm rest 1 minute bt arms (start light and build): 20#, 25, 30
D. Hollow Hold x :30 Seconds rest 1:30 x 4 sets: done 

6/4/16

AMRAP 20
5 Clean & Jerks 145#
10 Sandbag Over Shoulder 80#
15 GHD Sit-Ups

4+1
+
20-30 minutes mobility: done 

6/3/16

AM
500m Ski @ 90-95% effort
rest/walk 1 minute x 4 sets: 2:13,2:21,2:14,2:16
+
EMOM x 5
6-8 Kip Swings (pull-up bar): done 
+
Landmine Row 3 x 10-12/arm rest 1:00 btarms: 35# bar + 15#'s for first two rds, +17.5 for 1rd

PM
A. Every 90 seconds x 15 minutes - 1 Power Snatch + 3 Overhead Squats @ 95-105#: 95#x4, 100#x2, 105#x5
B. Skin the Cats x 10-15 Slow Reps: done 
C. Accumulate 2 minutes Noes and Toes Handstand Hold: done unbroken 

6/2/16

A. Front Squat - 3 x 5 @ 70-75% rest 2 minutes: 175#
B. Every 90 Seconds x 15 minutes - 1 Power Clean + 1 Hang Power Clean (not TNG) @ 130#: done
C. Push-Ups @ 2111 tempo x 10 reps rest 1:30x 4 sets: done
+
3 rounds:
10 Front Squats 110#
10 Chest 2 Bar Pull-Ups

4:15

6/1/16

Active Recovery- walked and stretched/foam rolled for an hour