Friday 2014.04.18

Strength

4 rounds:
Clean Pull + Power Clean + Clean @ 113#
2:00 Row

3 rounds:
Clean Pull + Power Clean + Clean @ 123#
2:00 Row

Total row: 3370m.

5 rounds:
6 Deadlift @ 185#
6 Burpees
6 Loaded Deck Squat, 35# 12kg KB

Evolution

EFC Fartlek
5:00 Row
3 rounds:
AMRAP 3 –
21 Double Unders
21 DB Deadlift 30/45
1:00 Shuttle “rest”
5:00 Row

922m, 1+29, 1+28, 1+33 1120m
~6 mini laps per “rest”

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Wednesday 2014.04.16

Strength

4 rounds:
Snatch Pull + Power Snatch + Snatch @ 88#
5 KB Swings
5 TTB

3 rounds:
3 Snatch Pull + Power Snatch + Snatch @ 93#
5 KB Swings
5 TTB

5 rounds:
6 Squat @ 155#
2:00 Run

16:00 or so. Slow-ass running.

Evolution

Power Endurance Cycle
4 rounds:
AMRAP 4 –
6 OH Walking Lunges 95/135 45#
6 Burpee-MusclePull-Ups
6 Slam Ball Slam, 20#
Rest 2:00

1+12, 1+10, 1+10, 1+10.

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Monday 2014.04.14

Strength

6 rounds:
50′ Axel DB Front Rack Walking Lunge
2:00 Rest

20#x2, 30#x2, 35#x2, 40#x2, 40#x2, 40#x2.

Evolution

EFC Fartlek
5 min Run
3 rounds:
AMRAP 3 –
16 Power Cleans, 20#x2 DB
16 Burpees
1:00 Plank Hold “rest” (really more like 0:40)
5 min Run

5.0mph / 1.0 incline on treadmill for run.
1+12, 1+14, 1+8.

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Saturday 2014.04.12

Strength

6 rounds:
3 Press @ 40kg
2:00 Run

Evolution

Team WOD
20 Partner Deadlift, 455 (men)
20 HSPU (men)
20 Partner Deadlift, 315 (women)
20 HSPU (women)
20 HSPU (men)
20 Partner Deadlift, 455 (men)
20 HSPU (women)
20 Partner Deadlift, 315 (women)

Evolution 2

HSPUDB Push Press 2×30# Revolver x2

10, 10, 10 (30)
10, 10, 10 (30)

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Friday 2014.04.11

Strength

5 mins: 3x Snatch Pull
15kgx3, 35×3, 45×3, 50×3, 55×3.

5 mins: 3x Hang Snatch Pull
35kgx3, 40×3, 45×3, 50×3, 55×3.

5 mins: 3x Power Snatch
35kgx3, 40×3, 45×3.

5 mins: 3x Hang Squat Snatch
35kgx3, 40×3, 45×3.

6 rounds:
3 Front Squat @ 135#
5 Push-Up
7 Hang Power Clean @ 42#

Evolution

Power Endurance Cycle
3 rounds:
AMRAP 4 –
5 Shoulder to Overhead 115/185
5 Pull-Ups
5 Goblet Squat 53/70
Rest 2:00

3+3, 3, 3+1.

Buy out: 6 UB RT-assisted MU.

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Wednesday 2014.04.09

Evolution

EFC Fartlek
5 min Run
3 rounds:
AMRAP 3 –
16 Box Jump, 20″
16 Overhead Squat 75
1:00 Burpee “rest”
5 min Run

800m, 1+16, 7 burpees, 1+13, 7 burpees, 1+16, 7 burpees, 800m.

Buy out: 7 UB RT-assisted MU

Strength

Snatch — 3×3 @ 70%, 3×3 @ 75%
35kgx3, 40×3, 40×3, 40×3, 43×3, 43×3, 43×3.

Snatch Pulls — 4×5 @ 110%
63kgx5, 63×5, 63×5, 63x

6 rounds:
3 Bench Press @ 90% [55kg]
6 Strict Press 33#
1 Strict Pull-Up

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Monday 2014.04.07

Evolution

Monostructural Long Repeats
4 Rounds:
5:00 Row Airdyne
4:00 Recovery

62, 65, 63, 62.

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Sunday 2014.04.06

Strength

Deadlift 1RM in 20 mins

95×3, 135×3, 155×3, 175×3, 195×3, 205×3. Basically AHAP without a belt maintaining form.

Evolution

EFC Fartlek
5:00 Row
3 rounds:
AMRAP 3:00 –
12 Squat Cleans 65/95
12 Pistols Deck Squats
1:00 Double Under “rest”
5:00 Row

1175m, 3x(1+6, 40 DU), 1200m.

Buy out: 5 UB RT assisted MU.

Accessory

3×15 Hip Extensions

Evolution 2

Pull-Up Revolver x1

5, 5, 5. Oh dear.

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Saturday 2014.04.05

Strength

Press 1RM in 20 mins

20, 30, 40, 45, 47kg (103.4#), 48F.

Olympic Weightlifting

Snatch
Low hang x2: 15, 25, 25, 35, 35.
From floor x2: 35, 35, 40, 40, 40, 40, 40.

Clean & Jerk
From floor: 40, 40, 45, 45, 50, 50, 55, 55, 60FJ, 55 PC+2J, 55 PC+2J, 55 PC+2J.

Evolution

5 mins accumulated in handstand — 5 rounds 1:00 on / 1:00 off.
2:00 rest
3 mins accumulated wall run hand lifts — 6 rounds 0:30 on / 1:00 off.
Skipped handstand walk since already feel like shoulder is about to break.

Team Chipper – teams of 3
100 Pull-Ups
50 Deadlifts, 200/400 365
25 MU
5000m row, all team members simultaneously — 20:27.1.

29:00 (Paul, Ariel, Sam)

Evolution 2
Ring Dip Revolver x1

RT assisted dips: 27 (13, 7, 7.)

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Friday 2014.04.04

Strength

HB Back Squat
20×5, 40×5, 60×5, 70×3, 80×3, 85×3.

Didn’t do 1RM because my back and hip already hurt. For an unbelted high bar squat this is actually pretty good for me.

- Alternating with -

Step-Ups, 15″, each leg
0×10, 30×10, 30×10, 30×10, 30×10.

Accessory

3 rounds:
5 negative bar dips
4 negative pull-ups

Evolution

Power Endurance Cycle
5 rounds:
AMRAP 4 –
4 Wall Ball [20#]
4 Wall Walk [scaled to 2 after 1st round]
4 Power Snatch 105/155 [95#]
Rest 2:00

1+5 (17), 2 (20), 2+4 (24), 2+4 (24), 2+4 (24.)

Buy out: 5 UB RT assisted MU.

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