01262015

A. Snatch pull + snatch + 3 OHS

Built to 60kg and stopped there because wrist was killing from catching clean low last week. 

B. Behind the neck split jerk + front rack split jerk

Built up to 85kg and felt good. Not a max but focusing on speed and footwork

C. 3 rounds 

25 thrusters 95/105/115

25 lateral burpee bar hops

•rest 1 min b/t rounds 

*weight increases every round 

-2:17/7:??/12:28

D. SA DB row 4x8

53, 70x3 rounds 

E. 3 rounds 

20 hollow rocks

20 back ext 

Rest 2 min b/t rnds 

Second session 

A. Back squat 5x5 @ 80% (120kg)

B. Reverse hyper 3x20 @ 50kg

01232015

Strict press 5x3 starting @ 75% of 1rm ascending 

Warm up sets 20x10, 30x5, 40x5, 50x5

55x3, 57x3, 59x3, 61x3, 63x3

Push press 5x5 starting @ 70%

72x5, 75x5, 78x5, 81x5, 84x5

08082014

A. Behind the neck split jerk

Worked up to 100kg which felt super easy so I went up to 110 for a PR just because but was hesitant with it. Will keep working. Jerk if feeling much better. Learning to use the oscillation of the bar much better. 

B. Snatch pulls - 3x3 @ 100%

Kept it light and just mobilized/prepped for the weekend 

08072014

A. Build to heavy C & J 

60-70-80-90-100x-100x-95-100

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk *should be tough but do able for all minutes with tight, efficient movement 

Used 83 to start then went up to 85 @ minute 7 and finished @ 87 for the last minute 

C. Weighted pullups - heavy 5 rep x 4-5 sets; ascending in weight 

26-28-31-35-40

pm:

A. 

Backsquat 

Went up to 130 w/ no belt and felt pretty good

B.  @ 80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min 

10 min ad

:30 on hard

:30 on easy 

Amraps
1. 4+2
2. 6+7
3. Didn't do

Felt super gassed during these.  Need to figure out whats been going on last couple days

08052014

A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 

Worked up to 90kg with makes. Got 95 for 3 cleans but missed the jerk 

B. Deficit Deadlift w/Chains ; build to heavy Single here 

Built up to 170kg

C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
Went up to 44# kb's in each hand.  Legs started to get crampy

C2. 200m run   :5 hard / :10 slow till completion 

D. Row; Cyclical Work (athlete specific)

those build on splits, remove second or two from split times and repeat 4-500’s 

those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

- Didn't do aerobic stuff

pm:

A. 5 rds ; rotation starting station each time

400m Run 

20 C2B 

12 Power Snatch (115/83(95/63) *UB is goal here 

10 burped box jump overs 

40 Double Unders

rest 4 min between rds 

+

10-15 min of Bodybuilding movements; have some fun! 

Died on this workout.  Wasn't feeling great from the start and just sucked the life out of me.  Glad to know it pretty much crushed everyone else also however I was really slow.  Started cramping during my snatches in round 3 but kept fighting through it mentally more than anything.  

080414

A. Snatch wave 3.2.1.3.2.1.3.2.1

60-65-70-65-70-75-70-75-80 (miss)

B. Back squat - sets of 5

60-80-100-110-120-130PR

C1. 10rm oh walking lunge 

40-50-60-70

C2.  Box jump 1/2/1 40"-44"

D. Emom x20

Odd - 1 burpee + 2 hspu x2 sets

Even - :50 on AB

Got 2 sets full on all odd minutes except for 1 set and I missed 1 hspu 

AB - 138 cals stopping bike every time

07012014

Am track session 

400m TT - this kinda sucked but was just happy to break a minute. Finished in :59. Big headwind on the backside straightaway that zapped me. 

800m x4 resting 1 min b/t @ 80%

Kept a solid pace here. Nothing crazy but not slow.