07.31.2014

A1. Bench Press 5x3 195lbs @22x1 rest :90

A2. Pendlay Rows 5  @180lbs

Easy for both

B1. Incline Dumbbell Press 3x10 60lb

B2. Tricep Extensions 15 (45lb Plate)

C1. Shoulder Stability Lift (Come see me) 3x10

C2. Scapula Stability Exercise 30 Sec hold (Red Band)

D1. Banded Pull Aparts 3x10

D2. Banded Side Steps 10 ea leg

E.  Farmers Carry (2) 70lb KB as far as you can in 3:00 then turn around and walk back (Do this outside)

07.30.2014

A1. OHS 5x3 @32x1 185

A2. Seated box jumps 3

B.  1 max set of strict HSPU. Rest 1 minute. 1 max set kipping HSPU.

14 strict 

C.Air dyne 

    :30 @92%

    :30 off

    X20 265 calories

D1. Single leg Glute bridges 3x10 each leg

D2. Land mines 10 each side 25lb plate

07.29.2014

Day 2

A1. 3x5 Weighted Strict Pull-ups #2.5-5lb

A2. 5 weighted ring dips 

B. Power Snatch 70%x4  80%x3 90%(2x2)  95x1

C. Snatch Pull    100%(2x3)  105%(2x3)

D. Row 1200m + 3 Attempts at a Freestanding HSPU 

    x 4

07.28.14

Day 1

A. Front squat 70(4x3) @22x1

B1. 3 x 5 Press @150

B2. KB Row 10, 15, 20+ (70lb KB) (Each Side)(beat last week)

C. box jumps with 20lb med ball 3x10

D. :30/:30 Air Dyne (90%/Easy)

     x 20 ended with 260 calories

E. Weighted Planks :15 x 5 (Increase weight each set, go heavy!)

Got up to 187

F. GHR 3x15 Banded much easier this week 

07.21.2014

Day 1

A1. 3 x 5 Press @145

A2. KB Row 10, 15, 20+ (70lb KB) (Each Side)

B. Box Step Ups 3 x 10 (70lb KB) (Each Leg) these were much more difficult than I imagined

C. :30/:30 Air Dyne (85%/Easy)

     x 30

Ended with total accumulated calories at 325

D1. Weighted Planks :20 x 4  (Increase weight each set, go heavy!)

D2. GHR 3x15 Banded 

Planks - 110, 120, 135, 145

Ghr- first set unbroken second and third sets got to 9 before having to loose the band 

7.7.14

Day 1

A. Back squat 4x9 @ 266

B1. 3x5 Press @140
B2. Dumbbell row 10,15,20+ 65lb each side

C. Tabata C2B Pull Ups (Kip or Butterfly) x 6

D. :30/:30 Air Dyne (85%/Easy)

     x 15 

D1. Parallette L-Sit :35 x 3 
D2. GHR 3x12 (banded)

07042014

Day 4

Snatch Drills - 5x each  (Should take no more than 10 Minutes)

- Snatch pull to straight leg
- Snatch pull above knee
- Snatch pull below knee
- Hang power snatch above knee
- Power snatch below knee 
- Power snatch + OHS
- Snatch + OHS

A. Back Squat 5x7 @292lbs

B1. Bench Press 5x3 185lbs @22x1 rest :90

B2. Max Strict Muscle-Ups 3,2,0,2,2

C. 5 Strict HSPU rest :20 + Max Kipping HSPU rest 2:00 x 2

8/9, 9/9

D1. Banded Pull Aparts 3x10

D2. Banded Side Steps 10 ea leg

Wednesday 7-2-2014

Day 3

A. Back Squat   275 (7x5)

B. Max Set Butterfly Pull-ups **Warm up shoulders before doing this**

25

C. **all to be done at 85%**

    10 Burpees (No Jump)

    10 Box Jumps (step down)

    10 GHD Sit Ups

    10 Hang KB Cleans (53lb)

    Row 500m (85%)

    Rest

3:00

    x 5

D. T2B  :10/:20 x 6 (Strict as possible)

E. Back Extensions 3 x 8

Thursday (Rest and do nothing but mobilize, maybe go for a swim but keep is simple and relax!)

Tuesday 7.1.2014

Day 2 (Recovery Day)

Snatch Drills - 5x each (to be done daily)

- Snatch pull to straight leg
- Snatch pull above knee
- Snatch pull below knee
- Hang power snatch above knee
- Power snatch below knee 
- Power snatch + OHS
- Snatch + OHS

A. 1 Max set strict HSPU, rest 1:00 + 1 Max set Kipping HSPU strict 12 kipping 7

B. Power Snatch Below Knee 60%x5  70%x3  80%x2 135,155,165

C. Snatch Balance 70%x3  80%(2x2)

135,155

D. Row 2k (70%) *Use this row for recovery, please keep it slow and no heavy breathing* 

    Every 2:00 Stop and do max handstand walk

About 50 ft per walk 4 walks 

Monday 6.30.2014

A. Back squat 4x9 @ 242

B1. 3x5 Press 135

B2. Dumbbell row 10,15,20+ 60lb each side

C. :20 air dyne (85%)

     10 pull ups (unbroken)

     x 6

D1. L-sit on rings max hold x 3 :30 second

D2. GHR 3x10 (banded) purple band 

06.16.14-06.21.14

Day 4

Snatch Drills - 5x each  (Should take no more than 10 Minutes)

- Snatch pull to straight leg
- Snatch pull above knee
- Snatch pull below knee
- Hang power snatch above knee
- Power snatch below knee 
- Power snatch + OHS
- Snatch + OHS

A. Back Squat 70% (2x5) 275

B. Dead Lift 5RM for Day 410

C1. Bench Press 5x3 215

C2. Pendlay Rows 5 135-175 10lb jumps

D. Max Set Strict HSPU 11

    Rest 1:00

    Max Set  Kipping HSPU 10 but fell 

E.  6 Rounds (NFT)

    10 Box Jumps (30" Step Down)

    8 Pistols (Alternating)

    6 Med Ball Slams (Transverse)

Used band for pistols 

F1. Banded Pull Aparts 3x10 purple

F2. Banded Pallof Press 10 (Each Side)

02102014 - Monday

A. 3 RM TnG clean and jerk. Hurt hip flexor so did hang clean and jerk. Worked up to 245


B. 3 Rnds:
:30 Burpees
:30 HSPU
:30 Hang Clean
:30 Pullups
:30 Double unders


C. 3 x 5 GHR

02052014 - Wednesday

A. 5rm bench - 245 

B. 4 x 12 single arm row - 70lb

C. 4 rnds 

:30 AD

:30 wall balls 

:30 burpees 

Consistent with ad range 22-23 cal

15 wall balls per round 

13-14 burpees per round 

02042014 - Tuesday

A. Power clean from the knee work up to heavy single - 165


B. Max OHS for day - 255


C. 15-12-9-6
Deadlift (135)
Hang Clean (135)
HSPU
7:55


**Need to work on HSPU and get higher reps for WODs. Multiple rests taken from muscle failure.

02032014 - Monday

All in all was feeling off this day from the start of the session to the end. Had an allergy issue throughout the day.


A. EMOM 7 of 3 Burpees and 3 Power snatch !35


B. EMOM 10
Evens : 3 back squat 315 - Failed last attempt at 2
Odds - 3 hang power cleans - 185


C. AMRAP 5
10 Thrusters
10 Pullups


Don't know the rounds but this wod was off. Difficulty stringing pull-ups together for the 10 unbroken.


AMRAP 4
20 Double unders
10 Box jumps


AMRAP 2


5 Box Jump
5 Thruster
5 Pullup

02012014 - Saturday

A. 3 rounds 

Row 750

50 KB swings @53

25 T2B 

23:10

B. 20RM push press

155

C. AMRAP 2 (m/f) 

Rope climbs 

8 minute time cap

20 dead lift 225 (m)

20 box jumps 24" (f)

7 bar muscle ups (m)

20 dead lift 155 (f)

20 box jump 30" (m)

3 bar muscle up (f) 

01312014 - Friday

A. 1Rm snatch for day - 205

B. 1rm c&j for day - 275

C. 5x1 pause front squats. Worked to 285

D. 10 AMRAP

30 double unders

15 snatch (75)

5rnds + 3 snatch

5 AMRAP

165 squat clean and jerk - 20

10

01292014 - Wednesday

A. Sumo dead lift 5x3 ascending - 135, 225, 315, 375, 375

B. EMOM 10 - 3 muscle ups easy with these 

C. 4 rounds rest 2x between 

25 cal AD sprint

20 wall balls

15 ghd sit-ups

1:57, 1:58, 1:58, 2:05

Felt good today

01282014 - Tuesday

A.  EMOM x 8:00 2 hpc + push press 225

B. OH Lunges 5x4 worked up to 155

C. 3 rnds:

15 burpees

15 dead lift 115

15 s2oh 115

45 du

8:10

D. 15 rounds

:20 row sprint/ :40 rest

9 < this number is being used to test something that I am working on. More to come later


Side note started using the BCAA by BSN for pre and during the workouts and really love it. I feel like my energy stays constant.

01272014 - Monday

A. Hang power snatch x 2 - form work

B. 7RM HBBS - 305

C.  Max Rep HSPU - 19

D.  AMRAP 16 

 300m row

5 squat clean 155

7 box jump 30

9 chest to bar

5 rnds + cleans