Tuesday 2014.10.14

Strength

High Bar Back Squat

20kgx20, 40×20, 45×20, 50×20.

Evolution

Airdyne for calories —
70 seconds
60 seconds
50 seconds
40 seconds

Rest 1:1

25, 23, 18, 15 = 81.

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Monday 2014.10.13

Strength

Skipped all Oly because tried to do one OHS and managed to crunch wrist. Again.

Box Squat 5×5 AHAP
95×5, 115×5, 135×5, 145×5, 155×5, 165×5.

Evolution

3 rounds for time:
10 KB swings, 24kg
10 wall ball, 20#/10′
10 ring pull-ups
10 GHD sit-ups

8:40.

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Saturday 2014.10.11

Strength

[DB] Snatch

3 sets —
ME in 1:00 @ 40# alternating
Rest 1:00

21 / 23 / 25.

[DB] Clean & Jerk

3 sets —
ME in 1:00 @ 2×30#
Rest 1:00

13, 12, 10.

Evolution

5 Rounds For Time:
25′ HS Walk
25′ Sprint
25′ KB Front Rack Walking Lunge

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Friday 2014.10.10

Strength

Snatch

Snatch from blocks mid thigh
5×3 AHAP (drop and reset each rep quickly)

DB Snatch
30x3R/L, 35x3R/L, 40x3R/L, 45x3R/L, 50x3R/L, 60x2R, 50x3R/L, 60x2R, 50x3L.

Clean & Jerk

[DB] Clean & Jerk
1×1 @ 60% — 2×40#
1×2 @ 65% — 2×45#

Push Press

5×5 Push Press AHAP

20kgx5, 40×5, 45×5, 47×5, 50×5.

Evolution

EFC Fartlek

5:00 Run

3 Rounds:
AMRAP in 3:00
15 DU
15 Push Press
1:00 Burpees

5:00 Run

800m
2+21
2+16
2+19
800m

6 Burpees each round

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Thursday 2014.10.09

Strength

Snatch

Pause Snatch at knee
3×2 @ 60% — 40kgx2, 40×2, 40×2
2×2 @ 70% — 45×2, 45×2
1×2 @ 75% — 50×2
3×1 @ 80% — 55F. 50×1, 55F.

Clean & Jerk

1 Power Clean + 1 Clean
AHAP in 5 attempts

45kg, 55kg, 60kg (PC felt like it was going to break wrist, so stopped.)

2 Clean Pulls + 1 Front Squat (from rack) instead.
60kg, 65, 70, 75.

Jerk
1×3 @ 60% — 45kg
1×3 @ 65% — 50kg
1×3 @ 70% — 55kg

Deadlift

5×5 Deadlift AHAP

60kgx5, 70×5, 80×5, 90×5, 95×5, 95×5, 95×5.

Evolution

Row 1000m
Every minute do:
5 x [Ring] TTB
10 x [DB] Push-Ups
1 Bar MU [Ring Pull-Up]

x=5 for rounds 1-4
x=3 for rounds 5-8

8:47. Swapped to 3 reps of each when it took me 50 seconds in round 4 to get onto the tower. At 3 reps I was roughly keeping pace with Paul doing all the reps. FML.

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Tuesday 2014.10.07

Snatch

3×3 High Hang Snatch AHAP
15kgx3, 35×3, 40×3, 45×3, 45×2/F (wrist)
1×3 High Hang Snatch @90% (close grip) 40kg
1×3 High Hang Snatch @ 80% (close grip) 35kg

Clean & Jerk

1 Clean + 2 Jerks
x1 @60% — 45kg
3×1 @ 70 % — 55, 55, 55
2×1 @ 75% — 60, 60.
(All power cleans and push jerks because of wrist-hip super oldness combo)

Pull-Ups

5×5 Pull-Ups

5×3 Pull-Up negatives on rings

Evolution

Power Endurance Cycle
3 rounds for reps —
AMRAP in 4:00:
6 Burpees
6 Overhead Squat 75/115
6 Pull-Ups [ring]
Rest 2:00

2+14
2+13
2+11.

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Wednesday 2014.10.02

“Jackie”
9:16.

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Sunday 2014.09.28

Beast of the East Day 2

Workout 1: Upside Down Karen

1 Man/1 Woman Work at a time to complete
3 Rounds For Time:
200 Wallball, 20 lbs m / 14 lbs w
Handstand Walk

All 4 Players can switch out as needed on Handstand.

With B, Junk, Steve. Superfast.

Workout 2

Establish a Max Weight TGU in 10 minutes.

2 Bars. 1 Male/1 Female

85#.

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Saturday 2014.09.27

Beast of the East Day 1

Workout 1: FAT FRAN

10 minute AMRAP: 3/3, 6/6/, 9/9, etc.
Thruster, 135 lbs m / 95 lbs w
CTB Pull Up

2 bars, 1 man & 1 woman working at a time.

With B — 15s + 15/18 (?)

Workout 2

Max Cal Row in 5 Minute
Max TTB in 4 Minutes
Max Deadlift in 4 Minutes, 275 lbs m / 185 lbs w

1 man & 1 woman working at a time; 3 Separate Scores – Total Cal, Total TTB Reps, Total DL Reps

With B — 102 row, 55-ish T2B, 65-ish DL.

Workout 3: SPEED SNATCH

10 minutes AMRAP:
7 reps at 135 lbs m / 95 lbs w
5 reps at 155 lbs m / 115 w
Max Reps at 185 lbs m / 135 lbs w

1×135# snatch.

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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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