5/31/17

Movement Prep:

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

+

Regional Event 3 (2014)

21-15-9-6-3

Strict HSPU (34x24 box) *measure it*

Front Squats 125#

Bar Facing Burpees

11:55

Had to break up hspu more than anticipated, FS ub don't remember if they felt heavy or not they were hard though. Burpees slow 

+ 

300m sandbag carry 80#

+

E1. Banded Glute March x 3 minutes (holding 60# sandbag) rest 1:00

E2. Reverse Hyper (light) x 30 reps rest 3:00 x 90#

2 sets 

Done. 

5/30/17

A. Snatch Warmup/Prep Work x 10 minutes

B. Every 1:15 x 10 minutes (8 sets)

Snatch Balance x 1 rep (50/60/70/75/80/80/85/85%) 

85#, 90, 95, 105, 115, 120, 125, 130, 135, 140

Just added, idk my 1rm

*focus on fast feet, and speed under bar*

C. Every :90 x 15 sets (not minutes) 

Snatch Pull to Knee (pause :01) x 1 + Snatch (from pause) x 1 

set 1-2 @ 50% 75#

set 3-4 @ 60% 90

set 5-6 @ 70% 100

set 7-10 @ 80% 115 

set 11-13 @ 85% 125

set 14-15 @ 88-90% 130

*base off of 1RM snatch*

D. Front Squat Cluster 1.1 rest :20, rest 2:00 x 5 sets @ 85-88%

225#.

I failed the last one so weird. Didn't feel heavy idk what happened 

5/29

"Murph"

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

*wear a 14# vest*

*partition games style - 5 rounds of 20/40/60*

42:48 

15# vest

5/27/17. PM

2 sets:

T-Y-I raises

+

2 sets:

Bicep/Tricep Opener

+

2 sets:

Landmine Row x 6/arm

+

300m Sandbag Carry @ 80#

+

In 8 minutes work to a 1RM Sandbag Clean

120#. Idk if I'm doing this right. 

+

5 seated leg less rope climbs. Left cause wall people came 

1 mile run on track 

5/27/17

"Jackie"

1000m Row

50 Thrusters 45#

30 Pull-Ups

6:30 on the dot. (3 second pr)

*Gameplan for Jackie*

Row around 2:00-2:05 pace

50 UB reps on Thruster, use first 15 to catch your breath at slower tempo

30 UB Pull-Ups

*goal is 6:30*

Did this exactly. Wasn't breathing heavy after rower. I think my transition from thrusters to the pull-ups was too long. 

5/26/17

AM

A. Every 30 seconds x 10 minutes (20 reps)

Power Clean x 1 + Split Jerk x 1 (off 18" blocks) @ 130-135# *stick the landing of each jerk*

Done at 135#

B1.Seated Single Arm KB Z-Press x 6-8 reps/arm rest 1:00 bt arms (:02 OH pause per rep)

8 reps. 26#, 35#x3

B2. Ring Dips x 5 Strict Reps + 5 Kipping Reps rest 2:00 x 4 sets. Done. 

C. Weighted Widegrip Strict Pull-Ups (accumulate 20 reps - with slow negative, and 1 second pause chin over bar)

5# (done as all singles)

5/25/17

AM

A. Snatch Positional Work x 10 minutes  done

B. Snatch Balance x 1 rep rest as needed x 7 sets *building*

125#, 130, 135, 140, 145#x3

C. Power Snatch Cluster (off 12" blocks) 1.1.1 x 5 rest :10, rest 2:00 @ 75-80% of 1RM

110#x2, 115#x3

D. Back Squat

5 @ 65% 195#

3 @ 75% 225#

1 @ 85% 255#

1 @ 90% 270#

8 @ 70% 210#

8 @ 70% 210#

rest 3:00

PM

For time:

150 single-unders

20 bar muscle-ups

10 squat cleans, 135 lb.

150 single-unders

15 bar muscle-ups

15 squat cleans, 115 lb.

150 single-unders

10 bar muscle-ups

20 squat cleans, 95 lb.

150 single-unders

(Cleans from 6" pads)

22:49

+

30 minute cooldown + mobility  done at home

5/24/17

PM

A. Jerk Balance x 2-3 reps x 3 sets rest 1:00 *light and fast* 55#, 60, 65

B. Every 90 seconds x 15 minutes (10 sets)

Front Squat x 1 + Split Jerk x 1 (65%, 65%, 75%, 75%, 80%, 85%, 85%, 90%, 90%, 95% of 1RM Jerk)

*repeat from last week*

125#, 125, 145, 145, 155, 160, 160, 170, 170, 175

C. E2MOM x 10

Overhead Squat x 12 reps @ 85# *focus is slow and controlled rhythm with upright torso*

Strict HSPU x 6 reps. Done. All hspu ub

+

Finisher:

3 sets:

8 Suitcase Deadlifts @ 70# (25's on each side)

100' Suitcase Carry

*use the farms handle for both, and on deadlifts stand on 1 45# plate*

rest 1:00 bt arms. Done. 

5/23/17

Warmup:

2 sets:

Bicep/Tricep Opener

Landmine Row x 6 reps

Single Arm KB Press @ 35# KB x 8-10 reps/arm

rest as needed. Done. 

+

Movement Prep:

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

Done 

+

Every 5 minutes x 25 minutes

500m Run

4-5 Muscle Ups (break these up as needed)

Max DUs (until 4:15 mark on clock)

4 mu (2 rounds only did 3 and one round did 4 but went over the cut off) 

Felt really dizzy/sick today. Didn't know I could run that slow  lol

+

3 sets:

20 GHD Sit-Ups

rest as needed 

Done. 

PM:

Rested and did Mobility (will do PM Session tomorrow)

5/22/17

AM

A. Snatch Positional Work/Prep x 10 minutes (with me)

B. Hang Snatch (above knee) x 1 + OHS x 1 (:02 pause in bottom)

set 1-3 @ 65% 95#

set 4-6 @ 70% 100#

set 7-9 @ 75% 110#

set 10-12 @ 80% 120#

set 13-15 @ 85-90%125#, 130#x2

*base off of 1RM snatch*

*perform EMOM up until set 10, then switch to every :90*

C. Snatch Pull 3 x 2 @ 170# rest 2:00. Done. 

D. Front Squat Cluster 1.1.1 rest :15, rest 2:30 x 5 sets @ 80%. 205#

E. Hip Extensions x 10 SLOW reps + GH Raise x 5 SLOW reps rest 2:00 x 3 sets. Done. 

PM

3 sets (not timed):

Shoulder Opener

Chest Facing Handstand Hold x :30

Lat Pulley Pulldown x 20 reps 53# (slow and controlled)

Bottom's Up KB Carry x 100'/arm 15#

rest as needed bt rounds done. 

+

For time:

100' OH Walking Lunge 50# DB

100 Double Unders

50 Wall Ball Shots 20#

10 Seated Legless Rope Climbs

50 Wall Ball Shots 20#

100 Double Unders

100' OH Walking Lunge 50# DB

27:01

Rope climbs- 5 from seated, 5 from standing. 2/3 fails from seated.  These took over 10 min. 

5/19-5/20/17

AM

A. Every 30 seconds x 10 minutes 

Power Clean x 1 + Split Jerk x 1 (off 12" blocks) @ 125# *stick the landing of each jerk*done. 

B1.Push Press x 6-8 rest 2:00 (:02 OH pause per rep)

105#, 110#x3 all for & reps

B2. Ring Dips x 4 Strict Reps + 4 Kipping Reps rest 2:00 x 4 sets this was super easy 

C. Feet Elevated Ring Rows x 8 Slow reps - rest 2:00 x 4 sets (use a weight vest for these) done. 

+

10 minute Snatch Positional Work 55#

6 rounds 400m run + 25 burpees + handstand walk practice 

5/18/17

AM

A. Snatch Positional Work x 10 minutes

B. Every 90 seconds x 15 minutes (10 sets)

Hang Power Snatch x 1

Hang Squat Snatch x 1

Overhead Squat x 1

*keep weight consistent between 115-130*

1 @115, 1 @120, 1 @125, the rest @130

C. Snatch Pull from 12" x 2 reps @ 175# rest 2:00 x 3. Done. 

D. Back Squat - 6,4,2,6,4,2 rest 3:00 *building*

6@ 225#, 4@ 235#, 2@ 245# x2

Should've gone heavier on the sets of 4 &  2. 

PM

50-40-30-20-10 reps for time of:

Wall-ball shots, 20-lb. ball

Box jumps, 24-in. box

12:49 (wallballs- 30,20 25,15 15,15 20 10)

(About 30 seconds faster than the time Julie foucher posted on her ig for this wod)

+

Spend 30 minutes Mobilizing Hips, Rolling   Done.  

5/17/17

60 min hot yoga at yogaspark & 30 min mobility class

5/16/16

AM

Warmup:

1 set:

Bicep/Tricep/Chest/Shoulder Opener

Lat Pulldown Pulley x 15-20 SLOW reps

Landmine Row x 6 reps

+

Movement Prep:

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

+

Every 5 minutes x 25 minutes

600m Row

20 Wall Ball Shots 20#

10-12 Kipping Ring Dips

Done. All wb ub. Rounds were taking around 4min

+

3 sets:

10 Strict TTB (legs straight)

rest as needed. Done 

PM

A. Jerk Balance x 3 reps x 5 sets rest 1:00 *light and fast* 

35, 55, 55, 65, 65

B. Every 90 seconds x 15 minutes (10 sets)

Front Squat x 1 + Split Jerk x 1 (65%, 65%, 75%, 75%, 80%, 85%, 85%, 90%, 90%, 95% of 1RM Jerk)

125, 125, 145, 145, 150, 160, 160, 170, 170, 175

Done as squat clean and jerks. I love squat clean and jerks. Sorry I won't do that around though. 

C1. Side Lying External Rotation x 8-10/arm rest :30

C2. Palms Up Band Pull-Apart x 20-25 reps rest :30

C3. Overheard Squat x 5-6 reps @ 155# (1 second pause at bottom) rest 2:00 x 4 sets 

Done. Wasn't able to do 5 ohs ub. Did 3 and 2 every round 

+

Finisher:

3 sets:

8 DB Strict Press @ 30#

100' OH DB Carry

rest 1:00 bt arms

Done 

5/15/17

AM

A. Snatch Positional Work/Prep x 10 minutes (with me)

B. Every two minutes, for 20 minutes (10 sets):

Snatch x 1 rep

*Sets 1-2 – 65-75%

*Sets 3-4 – 80-85%

*Sets 5-6 – 85-90%

*Sets 7-8 – 90-95%

*Sets 9-10 – 95-105%

Worked up to 140. Then failed 145 3x

Feet were being weird 

C. Snatch Pull 3 x 3 @ 165# rest 2:00. Done. 

D. Front Squat Cluster 1.1.1 rest :10 rest 2:00 x 5 sets @ 70-75% of 1RM 195#

E. Banded Hip Bridge x 100 reps (green band) done

#

PM

2 sets:

Y-T-I Raises (on incline bench) x 10 reps 

rest 2:00

3 sets:

1 arm Bottom's Up KB Carry + 1 arm Front Rack KB Carry x 100' per side rest 1:00 (15# oh, 26# fr)

+

Individual Regional Event 1: 

1200m Run

+

12 rounds:

4 Strict HSPU

8 Chest 2 Bar Pull-Ups

12 Air Squats

*perform entire workout with 14# weight vest*

*25 minute 

(15# vest,3 laps, 23:20)

5/13/17

A. Gameday Warmup x 30-40 minutes

10 min snatch positional work 

Done. 

+

14 minutes AMRAP:

70 double-unders

7 ring muscle-ups

7 snatches 105lbs

3 rounds + 47 du

(Mus did sets of 3s, 2s and 1s)

+

Finisher:

EMOM x 21 minutes

minute 1 - 18' HSW

minute 2 - 3 Bar MUs

minute 3 - 1 Legless Rope Climb (no jump - start from standing)

Done.  Some mu sets ub some tried to singles afap
The rope climb felt effortless 

Today was a good day 
Apparently my rotator cuff on my left side is super weak which is why I overuse my left trap and it always bothers me (according to Rago). I was just wondering if you had any suggestions of exercises to help strengthen this muscle ?

5/12/17

60 min hot power yoga warm up 

*

A. Every 90 seconds x 15 minutes 

2 Power Clean Singles off 12" blocks @ 80% of 1RM 145# (my hang power clean is a higher max than my regular power clean so this felt easier than last week)

B1. Barbell Strict Press x 3-4 rest 2:00 (all heavier than 95#) 95# (4 reps, 3, 4)

B2. DB Bench Press x 15 rest 2:00 x 3 (all at 35# or heavier) 35#

C. Feet Elevated Ring Rows x 8-10 Slow reps - rest 2:00 x 4 sets. Done

5/11/17

AM

A. Snatch Positional Work x 10 minutes. Done. 

B. Every 90 seconds x 15 minutes (10 sets)

1 Snatch *building* (DON'T OVERTHINK - Pick 1 Cue)

Worked up to 135#, all power snatches. Wasn't dropping. Tried to drop under/squat  140# and failed twice. 

C. Every 2:30 x 20 minutes (8 sets)

Back Squat 1RM 

225, 235, 250, 265, 280, 295, 300 (10# pr) stopped here. 

D. Snatch Pull from 12" x 3 reps @ 110% rest 2:00 x 3

160#

Pm

30 min bike then mobility. Bruised quad during snatches (dropped bar on leg) and feels weird wanted to chill with it

5/10/15

60 min hot vinyasa @ yogaspark
+
30 min mobility class

5/9/17

AM

Warmup:

1 set:

Bicep/Tricep/Chest/Shoulder Opener

Lat Pulldown Pulley x 15-20 SLOW reps 26# kb

Landmine Row x 6 reps

+

Movement Prep:

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

Done. 

+

"JT"

21-15-9

Handstand Push-Ups

Ring Dips

Push-Ups

*anticipate the lactic acid build up*

10:48

Should not of started with a set of 21 ub strict hspu. Idk wtf I was thinking 

+

3 sets:

3 Weighted Pull-Ups 18# kb, 18# + 2.5# x2

6 Strict Pull-Ups

9 Banded Chest 2 Bar Pull-Ups (use green band) *focus on long squeeze on top of rep while chest is at bar*

rest 3 minutes

*this should be done as a drop set*

Done. 

PM

A. Jerk Balance x 3 reps x 5 sets rest 1:30 *light and fast* 35#, 55, 65, 75, 85

B. Split Jerk off blocks x 1 rep x 7 sets rest 2:30 @ 90-95% 

160#. Below what this should of been percentage-wise. So many fails. Really bad 

C. Every 2 minutes x 6 minutes Overhead Squat x 8 reps @ 145#. Done 

+

Finisher:

3 sets:

100' Sandbag Carry @ 160#

rest 3 minutes. Done. 

5/8/17

AM

A. Snatch Positional Work x 10 minutes

B. Every minute, on the minute, for 20 minutes:

Minute 1 – Hang Snatch x 1 rep 

Minute 2 – Snatch x 1 rep 

Perform both movements at 85-90% of your 1-RM Snatch.

125#, mostly power snatches, wasnt dropping low enough 

C. Every 2:30 x 20 minutes (8 attempts)

Front Squat - 1RM 225, 235, 250, failed 260 twice so stopped 

D. Snatch Pull 3 x 3 @ 160# rest 2 minutes. Done. 

PM

A. 5 sets (not timed):

18' Handstand Walk (3 mat length). Done. 

B. 30 Burpee Ring MU

17:48

+

3 sets:

Heavy Barbell Curl x 6 reps rest 1:00 

45# bb

Close Grip Floor Press x 10 reps rest 1:00

75#, 85, 100

Heavy Barbell Row (supine grip) x 6 reps rest 1:00

105#x2, 115#

Seated DB Z Press x 5-6 reps/arm rest 1:00

30#, 35, 40

5/6/17

A. Gameday Warmup x 30-40 minutes

+

For time:

5–10–15–20–15–10–5

Overhead Squats

(115/75lbs)

Toes-to-bar

*This should be a sprint right from the beginning*

7:48

Finisher:

5 sets:

3 Rope Climbs (you can jump for these) rest 1:30

30' Handstand Walk rest 1:30

5 MUs rest 1:30 *do these as singles if needed*

Done

5/5/17

AM

A. Every 90 seconds x 15 minutes 

2 Power Clean Singles off 6" blocks @ 80% of 1RM.

Done @145#

B1. Barbell Strict Press x 6 rest 2:00 (all heavier than 85#)

90# (first set was all 6, second two were 5 then 1)

B2. DB Bench Press x 12 rest 2:00 x 3 (all at 35# or heavier)

All 35#

C. 200 Band Pull-Aparts

Done. 

A. 10 minute Snatch Positional Work (increase weight to 55-65#). Done at 55#

+

1 set:

TYI Raises x 10/Bicep/Tricep Opener/Landmine Row. Done. 

+

In 8 minutes work to a 1RM Sandbag Clean

Worked up to a questionable 120# squat clean 

+

Every :90 x 15min (10 sets)

Set 1-3 50m sandbag carry @ 100#

Set 4-6 50m sandbag carry @ 120#

Set 7-10 25m sandbag carry @ 160#

+

10 min box breathing 

Star Wars Day

AM

A. Snatch Positional Work x 10 minutes done 

B. Every 90 seconds x 15 minutes (10 sets)

1 Snatch *building* (end heavier than last week) 

Started at 100# and went up by 5#, failed 145# three times then hit it for a 5# pr. 

C. Snatch Pull from 8" (pull from 2 x 45# plates) x 3 reps @ 110% rest 2:00 x 4 

Done @ 155#

D. Every 2:30 x 15 minutes (6 sets)

Back Squat

set 1 & 2 - 2 @ 80% 235#

set 3 & 4 - 2 @ 85% 250#

set 5 & 6 - 2 @ 90% 260#

E. Banded Pallof Press x 6-8 reps rest 1:00 bt sides x 4 sets (purple band) check. 

PM

Lizard Walk - Spend 10-15 minutes practicing - https://youtu.be/g2ey06lo_Sw

Done. 

+

AMRAP 20

10 DB Squat Cleans 35#

15 Pull-Ups

20 Box Jumps 20"

6+ 41

Finisher (if body feels up for it):

10 sets of 10-12' Handstand Walk

Done. 

+

3 sets:

Single Arm Pulley Row x 20/arm rest 1:00 bt sides (I'll show you this Tomorrow) 

Done. Used 26# kb as weight 

5/3/17

60 min vinyasa yogaspark
+
Mobility class

5/2/17

Warmup:

1 set:

Bicep Opener

Tricep Opener

Chest Opener

Shoulder Opener

Lat Pulldown Pulley x 15-20 SLOW reps

Landmine Row x 6 reps

+

Movement Prep

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

+

21-18-15-12-9-6-3

Calorie Row

HSPU (strict)

Toes to Bar

*each set on the row should be a sprint*

15:41

+

EMOM x 5

5 Strict Pull-Ups

20 Alt. Pistols

So funn!

PM

A. Tall Jerk x 3 reps x 5 sets rest 1:30 *light and fast* (build from last week)

55#, 65#x2, 75#x2

B. Split Jerk Cluster off blocks x 1.1 x 5 rest :20 rest 2:00 @ 85-90% *repeat from last week*

160#. Good

C. Overhead Squat x 8-10 reps @ 70% rest 2:00 x3

135# for 8, practiced using wider snatch grip 

+

Finisher:

3 sets:

100' Farmers Suitcase Carry (50' down and back)

rest 1:30 bt arms

Handle w/ 25#, then +5s, +2.5

Focused on boy shrugging and engaging lat