Monday 2014.09.22

Strength

Squat

AHAP (for sets 5-10) –
10×2 Wide Stance Box Squat

20kgx10, 40×4, 50×3, 60×2, 65×2, 70×2, 70×2, 70×2, 70×2, 70×2, 70×2.

Deadlift

10×2 Belt Squat @ 50% + 30-50# chain Sumo Deadlift @60kg + 10 12″ box jumps rebounding

Interspersed Gymnasticals

5×3 pull-ups
5×10 DB pull-overs

Evolution

Tabata Airdyne.
64 cals.

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Saturday 2014.09.20

Strength

Snatch

5×1 Snatch @ 70% (50kg)
3×1 Snatch @ 53kg.

Evolution

Played with some BOTE stuff…

2x 25 wall balls
2:30 max row (52 cals)
TTB practice

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Thursday 2014.09.18

Strength

Deadlift

AHAP (for sets 5-10) —
10×2 DL from pins @ sticking point

60kgx2, 70×2, 80×2, 90×2, 95×2, 100×2, 80×2, 80×2, 90×2, 95×2.

Squat

10×2 Wide Stance Back Squat to pins at sticking point (3 second drive) @ 50%

40kgx2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2.

Evolution

3 rounds —
3:00 row
2:00 slam ball sit-ups, 20#
1:00 wall ball
3:00 rest

55/45/18
55/45/16
50/45/15.

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Wednesday 2014.09.17

Strength

Row

AHAP (for sets 5-10) —
10×2 Pendlay Row

35kgx2, 40×2, 45×2, 50×2, 55×2, 55×2, 55×2, 55×2, 55×2, 55×2.

Bench

8×3 Turkish Get-Up

x1 since I didn’t try to go heavy yet. Up only.

45 (L/R), 65 (L/R), 75 (L/R), 85 (FL/R), 95 (F, fucked up wrist)

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Monday 2014.09.15

Strength

Squat

AHAP (for sets 5-10) –
10×2 Overhead Squat

20kgx5, 40×4, 50×3, 60×2, 65×2, 67×2, 69×2, 71FJ, 60×2, 65×2, 65×2.

As usual could OHS only as much as I could jerk.

Deadlift

10×2 Narrow Stance Reverse Grip Deadlift @ 50% + band 60% [70kg]

Clean & Jerk

6x 1 Clean Pull, 1 Power Clean, 1 Clean @ 70%

35kg, 45, 55, 60, 60, 60, 60, 60, 60.

Snatch

6×1 Snatch Pull, 1 Power Snatch, 1 Snatch @ 70%

35kg, 40, 45, 50, 50, 50, 50, 50, 50.

Evolution

AMRAP in 5:00:
3,6,9,12,15 Thrusters 135/95
3,6,9,12,15 Chest To Bar Pull-Ups

9’s + 4 thrusters. Uuuggghhhhhhh.

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Sunday 2014.09.14

Strength

Pull-Up

AHAP (for sets 5-10) –
10×2 Wide Grip Pull Up

Skinny red band.

Superset with 1 strict-ish ring dip.

Evolution

Power Endurance Cycle

20 Box Jump
20 KB Swing 70/53
Rest 2:00
20 Box Jump
20 KB Swing 70/53
Rest 2:00
20 Box Jump
20 KB Swing 70/53

0:00-1:29 (1:29)
3:29-4:48 (1:19)
6:48-8:06 (1:18)

Handstand walk practice.

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Thursday 2014.09.11

Strength

Deadlift

AHAP (for sets 5-10) –
10×2 Sumo DL

60kgx2, 70×2, 80×2, 85×2, 90×2, 95×2, 95×2, 90×2, 90×2, 90×2.

Squat

10×2 Wide Stance Front Squat on box below parallel @ 50% + band

5x2x40kg + red bands; 5x2x45kg + red bands.

Clean & Jerk

6×3 Clean @ 60%

50kg.

Snatch

6×1 Snatch from high block, 1 OH Squat @ 60%

40kg.

Interspersed Gymnasticals

6×3 Pull-Ups
6×3 Dips
6×8 Reverse Curls
6×8 Stick Wrist Rotation Thingies, each arm
(Alternating pull-ups+curls / dips+rotations after each lifting set.)

Evolution

In 5 minutes –
7 Snatches 135/75 95
5 Snatches 155/95 115
AMRAP Snatches 185/135

0 at 135.

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Wednesday 2014.09.10

Strength

Squat

AHAP (for sets 5-10) –
10×2 Back Squat

20kgx10, 40×5, 50×5, 60×4, 70×3, 80×2, 85×2, 85×2, 86×2, 86×2.

Worked on speed — standing up as fast as possible. This worked kind of in the <80 sets and not at all in the heavier ones.

Deadlift

10×2 Deadlift @ 50% + band

60kgx2, 70×2, 70×2, 70×2, 70×2, 80×2, 80×2, 80×2, 80×2, 80×2.

No band today. Back still tweaky.

Class WOD

5 rounds, each a total of 4 minutes long of:
15 Hang Power Cleans 155lbs
AMRAP Double Unders

Rest 1 minute after each round

626 DU @115#

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Saturday 2014.09.05

Strength

Clean & Jerk

1RM Clean & Jerk in 5 lifts

35kg, 45, 55, 60, 65, 70FJ, 65, 68FJ, 68FJ, 68, 70FJ.

Snatch

1RM Snatch in 5 lifts

45kg, 45, 50, 55, 60F, 55, 58, 60F, 60F.

Evolution

Revolver x 2
HSPU

4, 3, 3 (10)
4, 3, 1 (8)
18.

Revolver x 2
Box Jump

12, 8, 10 (30)
15, 11, 11 (37)
67.

Revolver x 2
Legless Rope Climb Rope Pull-Ups

4, 4, 2 (10)
4, 3, 3 (10)
20.

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Thursday 2014.09.04

Strength

Squat

1×24 Wide Stance Back Squat on box below parallel @ 55%

50kgx11, 50×13.
Holy upper back. Maybe I went too slowly.

Deadlift

1×24 Narrow Stance Good Mornings @ 55%

40kgx24.

Clean & Jerk

1×12 Hang Power Clean above knee @ 50%

40kgx12.

Snatch

1×12 Snatch Balance @ 50%

40kgx12.

Evolution

4×3 Pull-Ups
4×3 Dips

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