Archive for June, 2015

Tuesday 2015.06.30

June 30, 2015

Snatch (x(3)x5 / 30 minutes)
15kg, 25, 30, 35, 40, 40, 40, 40, 40, 35, 35, 35.

Power Clean + Front Squat + Jerk (x(2+1+1)x4 / 25 minutes)
35kg, 40, 45, 50, 55.

Behind The Neck Jerk (x(2)x4 / 20 minutes)
45kg, 50, 55, 60.

Front Squat (x(3)x4, AHAP)
55kg, 60, 65, 70F, 65.

High Bar Back Squat (x(5)x4 @ front squat 3RM)
65kg, 65, 65, 65.

Thursday 2015.06.25

June 25, 2015

Hill Sprints, approx 75m
19s, 19s, 18s, 17s, 17s, 17s, 17s, 18s, 17s, 17s

Rest on walk back (1:00 approx)

Tabata bench dips — 67
Tabata plank

Tuesday 2015.06.23

June 23, 2015

Tabata Lunge — 15, 16, 15, 15, 15, 15, 15, 15.
Tabata Push-Up — 6, 6, 6, 6, 6, 4, 4, 4.
Tabata Sit-Up — 14, 14, 14, 14, 14, 13, 13, 13.

Tuesday 2015.06.16

June 16, 2015

Warm Up

Strength

EMOM for 5 minutes:
2 snatch, 8 count from ground to high hang

35kg, 35, 38, 40, 35.

EMOM for 5 minutes:
2 power clean, 6 count from ground to high hang

45kg, 45, 45, 45, 45.

Saturday 2015.06.13

June 13, 2015

Warm up

5:00 assault bike
1:00 plank
Foam roll
Double band zombie walk —
10 each leg forward
10 each leg backward
10 each leg sideways
Stretching

Strength

Reverse lunges, 5×5 each leg
0kg, 20, 30, 30, 30.

Metcon
Adam Brown’s Evil Twin
2 rounds for time:
20 clean and jerk, 95#
20 box jumps, 20″
20 wall ball, 14#/9′
20 hang snatch, 65#
20 box jumps
20 wall ball
20 squat clean, 95#

28:00

Friday 2015.06.12

June 12, 2015

Warm-Up

5 minute easy air dyne
2×20 seratus wall slide
2×10 lying side raise, each side 10#
2×15 banded face pull
2×15 explosive band pull

Strength

A. 3×15-20 bench press
B. 3×10 shoulder shocker

40kgx15, 40kgx15, 40kgx15.
10kg/2×10#/2×10#, 10kg/2×10#/2×10#, 10kg/2×10#/2×10#.

A. 3×15 strict pull-up
B. 3×15 BTN press

Thick black band: 15, 13/2, 15.
45#: 15, 11/2/1/1, 10/4/1.

A. 3×15 strict ring dip
B. 3×15 supine pull-ups

Metcon

3 rounds —
4x400m row, rest 30 seconds
Rest 3 minutes.

Meant to be at 1:57 / 2:49. Actually at about 2:00 / 2:49 dropping all the way down to 2:06 by the last set of 400s.

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Thursday 2015.06.11

June 11, 2015

Intervals with the big kids

3 rounds for distance:
7 power snatch, 70%, singles
2:00 row
2:00 rest

560m; 530m; 520m.

5:00 rest

3 rounds for time:
5 overhead squats, 60%
400m run
2:00 rest

3:00; 3:00; 3:00

5:00 rest

21-15-9 reps for time:
Deadlift, 135#
Box jump, 20″

6:30.

Tuesday 2015.06.09

June 9, 2015

7am Olympic Weightlifting

Snatch Pull + Snatch (x(1+1)x15 minutes)
25kg, 35, 35, 35.

Eccentric Snatch + Snatch + Eccentric Down (x(1+1+1)x25 minutes)
35kg, 35, 35, 35, 35.

Pause Clean + Power Clean + Front Squat (x2(1+1+1)x25 minutes)
45kg, 45, 45.

Split Jerk (x(1)x15 minutes)
45kg, 50, 55, 55, 55.

Big Kid Programming

Warm-Up
2 rounds:
10 core roll outs
20 hip ups
10 single leg hip ups each leg
10 band squats, 3s pause
5 knee jumps

Strength
EMOM 10 minutes:
3-position power clean, 5 second pause
High-mid-low hang
45kg, 45, 45, 50, 50, 50, 50, 50, 50, 50.

5×3 Clean Pull @ 85%, 90, 95, 100, 100
62kg, 66, 69, 73, 73.

4×6 Front Squat with 4 second down @ 65%, 70, 75, 75
50kg, 54, 58, 58.

A. 3×6 Reverse Lunge @ 45% back squat (40kg)
B. 3×6 Romanian Deadlift @ 60% deadlift (60kg)
C. 3×6 Glute Ham Raise

Monday 2015.06.08

June 8, 2015

9am Level 2

Strength
Deadlift (20 minutes to find a heavy deadlift)

135×5, 155×3, 185×2, 205, 225, 235, 245, 255F.

Metcon
EMOM for 10 minutes:
3 deadlifts, 315/225
6 lateral burpee over bar

4 rounds at 205, 3 rounds at 185, skipped a round, 3 rounds at 185.

5:30pm Misguided Running

I thought this would be easy. I was wrong.

30 minutes at very easy pace. 8×30 second sprints during this time.
2.65 miles.

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Saturday 2015.06.06

June 6, 2015

Olympic Weightlifting

Hang Snatch 4×3
15kg, 25, 35, 40, 45, 45, 45, 45.

Speed Squats 4×3; Bar Jumps 4×4
55lb; 35lb

Close grip bench 3×15-20; Pull-ups 3×15
35kgx16, greenx15; 35×16, greenx15; 35×16, greenx15

Metcon
2 rounds for time:
20 clean and jerk, 95#
20 box jumps, 20″
20 wall ball, 14#/9′
20 hang snatch, 65#
20 box jumps
20 wall ball
20 squat clean, 95#

29:07.