Mon/Tues after a few days rest

14th
A. snatch grip segmented DL pause 1″ off floor/below knee/mid thigh 1. 1. 1; rest 20sec/rest 3mins x 3
135,155,175
B1. snatch pull cluster 1. 1. 1; rest 10sec/rest 30sec 155,165,175
B2. hang snatch high pull cluster 1. 1. 1; rest 10sec/rest 3mins x 3 95,105,115
+
90% effort
Run 400m
30 KBS 2pd russian
30 2pd goblet walk lunges
Run 400m
5.54
+
Row 200m all out
rest 4mins x 4
36,35,35,34.8
15th
A. backs quat 3, 2, 1; rest 3mins 300,315,330,345, 365X ( started feeling good at 330 and wanted to keep going)
B. rear foot elevated split squat @30X1; build to an 8rm both legs; rest 90sec btw legs 70 each hand
+
7 sets 90% effort
Row 400m
10 GHD situps
10 back ext
30 DU unbroken
rest 30sec all sets same pace
3.11
3.05
3.13
3:10
3.14
3.08
3.02
16th
off

June 26th -July 1st

26th
A. emom – PC TnG x 4- 6mins 145,155,165,175,1.85.195
B. emom – back squat @20X1 x 2-3 60% + chains of 1rm – 8mins speed focus 245 +72 =3,3,2,2,2,,2,2,2
C. FS build to a tough triple 285
+
AD 20sec 97% effort
rest walk 3mins x 4
rest 5mins after 4th x 2
8 total
14,13,13,13,14,15,16
27th
A. emom – 20mins
odd – AD 50 sec tough 12,13,14 X 7 cals
even – 5 push press 115#
B. emom – 20mins
odd – Row 12 cals
even – 7 burpee box jump on and over did 6
C. emom – 20mins
odd – AD 10 sec tough 3,5,5,6,x 7 cals
even – 10 KBS 2pd russian
Tough sesh
28th
Row 500m 90% aero
rest walk 2mins x 8
all same pace small uptick from last week
1.46.8
146.3
1.46.2
1.45.8
1.45.8
1.45.5
1.45.3

 

29th
off
30th
A. clean grip DL build to a tough concentric only in 8mins 405
B. PC from high blocks build to a max in 8mins 245
+
90% effort
5 rounds
30 DU
15 wall balls 20# 10′ target
5 PC 155#
8.25
+
Row 275m all out
rest 4mins x 4
1.28 – 1.29 all sets

 

July 1st
A. DB bench press 6-8×4; rest 2-3mins 70,80,80,80
B. emom – 14mins
odd – 5 clean and jerk 1.5pd/hand
even – 10 burpees
+
Row 1k 85% aero
rest walk same time it takes to row
x 4
4.13
4.06
4.05
2nd
off

26th May – June 18th

26th
A. snatch build to a 80% of last weeks tough single and hit that weight 8times perfect from blocks
115
B. emom – FS @20X1 63% of 1rm x 3 – 5mins speed focus
210
C. Back squat @30X1; 2-3×5; rest 3mins build per set
275,290,300,310×2,315×2
D. 2 unbroken MU every 30sec until failure
10 sets
+
Row
200m all out; rest 4mins x 4 1.25.8
1:26.9
1:26.8
1:26.7
27th

A. close grip bench press @30×1; 2-3 x 5; rest 3mins
185,200,210 x 3, 215 x 2 x 2

B. emom – 12mins

odd – snatch pull 1. 1. 1 tough pick weight and stick with it
185
even – DB push press 4-5 tough
50, 60 x 5
C. KBS 2pd russian x 20; rest 90sec x 3

+
Row 1k 90% aero rest same as work time x 4
3.47
3.46
3.47
3.47

all same times for rows

 

 
28th

off

 

12th
A. PC build to a max -245
B. emom – back squat @20X1 x 2-3 60% + chains of 1rm – 6mins speed focus 2 REPS AT 245 + 2 SETS OF CHAINS
+
10 burpees
10 box jump sd 24″
10dead lifts 135#
10 burpees
rest 90sec x 3
2.01
1.57
1.44

+
AD 39sec 97% effort
rest walk 3mins x 6
rest 5mins after 3rd
19, 20,20,18,18,15
13th
A. emom – 18mins
odd – AD 50sec tough
even – KBS 2pd x 10
B. emom – 18mins
odd – 12 walk lunges
even – HPC TnG x 3 155#
C. emom – 18mins
odd – 40 DU
even – rope climb x 1-2 15′
D. FLR on rings accumulate 3mins
Tough session . Felt really strong throughout, mentally and physically..5 day zero sugar? 2 rope climbs each set was tough but solid!
14th
A. FS build to a tough triple – 300
B. PS build to a tough double 150
+
10 mins 85% aero
10 situps
10 KBS 1.5pd
10 gob squat 1.5pd
7 rounds + 10
15th
off
16th
A. snatch grip DL build to a tough concentric only in 10mins -315
B. power snatch from high blocks in 8mins 155
C. 3 sets of 15 GHD situps
+
Row 225m all out
rest 4mins x 4
1.1.29.3
2.1.29.3
3.1.28
4.1.27.7

17th
A. incline bench press @30×1; 6-8; rest 3mins 155x 8 165,170 x 6
B. emom – 14mins
odd – PC TnG x 5 115# perfect form focus on breathing
even – DB push press 4-5 keep it tight 50
+
Row 1k 85% aero
rest walk same time it takes to row
x 4
3.55
3.54
3.49
3.45
18th
off

2 days post OPT visit – May 26th/27th

26th
A. snatch build to a 80% of last weeks tough single and hit that weight 8times perfect from blocks
115
B. emom – FS @20X1 63% of 1rm x 3 – 5mins speed focus
210
C. Back squat @30X1; 2-3×5; rest 3mins build per set
275,290,300,310×2,315×2
D. 2 unbroken MU every 30sec until failure
10 sets  VIDEO – http://vimeo.com/96640527

+

Row 200m all out; rest 4mins x 4
1.25.8
1:26.9
1:26.8
1:26.7
27th

A. close grip bench press @30×1; 2-3 x 5; rest 3mins
185,200,210 x 3, 215 x 2 x 2

B. emom – 12mins

odd – snatch pull 1. 1. 1 tough pick weight and stick with it
185
even – DB push press 4-5 tough
50, 60 x 5
C. KBS 2pd russian x 20; rest 90sec x 3
36 seconds
+
Row 1k 90% aero rest same as work time x 4
3.47
3.46
3.47
3.47

all same times for rows
28th

off

20th -22nd Peaking

20th
A. PC + Jerk 1. 1; rest 10sec/rest 90sec x 6 small build per set
185,195,205,210,215 x 2 220 x1
+
Row 1min tough rest 1min x 4

1.41.3; 1.41.3: 1;39.3: 1.35.5
+
5mins
AD 50 calls
25 KBS 1.5pd
Row max meters

54 cals
AD in 90 secs and on erg at 2.30 …

21st
10min amrap open pace
10 thrusters 115#
10 box jumpsd 24″ sd
10 burpees

5 rounds 
UB Thrusters and moved smoothly throughout. Reckon 5 and 5 Thrusters would have had me move a touch quicker. Workout was tough mate…
+
20min Z1 AD

22nd
Row 400m 97% effort rest 6mins x 4

1.32.3
1.31.8
1.31.1
1.30.7

23rd
off

Intensive Phase

10th A. PS TnG x 3 start at 95# add 10# every min buy in each min with 4 burpees build to tough triple

145 missed 155.

+

110% effort Row 300m 15 clean and jerks 115# 15 burpee jump touch 6″ above reach AFAP  3.01 – http://vimeo.com/86842706

rest 20mins

110% effort Row 300m 15 clean and jerks 115# 15 burpee jump touch 6″ above reach AFAP

# did 2 extra burpees because of missed target.

11th A. back squat @30X1; 3, 2, 1;rest 3min

315,325,335 B. 10, 8, 6, 4, 2 HSPU unbroken for time

 http://vimeo.com/86449694 = 2.01

+

7min amrap burpee box jump sd 24″ every min complete 2MU work out starts with 2MU

 http://vimeo.com/86451410 = 39 reps

12th off

13th A. clean and jerk 1, 1, 1, 1, 1; rest as needed 185,195,205,215,225

B. push press 2, 2, 2, 2; rest 2-3mins 175.190,200,205

+

12min amrap 5 PC 145# 10 T2B 15 wall balls 20# 10′ target –  http://vimeo.com/86849439 7 rounds + 5 PC

14th Row 400m 97% effort rest 6mins x 5

1.33.5

1.31.1
1.31.0
1.31.0
1.32.8
# last set smoked half way through, had to maintain , could not push or would not push?

15th

AM

12min cap 10 hang cleans 125# 50 DU 10 hang cleans 145# 50 DU 10 hang cleans 165# 50 DU 10 hang cleans 185# 50 DU 10 hang cleans 205# 50 DU 10 hang cleans 225# 266 reps – http://vimeo.com/86844021

# Would have liked to finish this and get at the 225…..

Intensive Phase

10th
A. PS TnG x 3 start at 95# add 10# every min buy in each min with 4 burpees build to tough triple

145 missed 155.
+

110% effort
Row 300m
15 clean and jerks 115#
15 burpee jump touch 6″ above reach AFAP
3.01

rest 20mins

110% effort
Row 300m
15 clean and jerks 115#
15 burpee jump touch 6″ above reach AFAP

2.57
# did 2 extra burpees because of missed target.

11th
A. back squat @30X1; 3, 2, 1;rest 3min

315,325,335
B. 10, 8, 6, 4, 2 HSPU unbroken for time

 http://vimeo.com/86449694 = 2.01

+
7min amrap
burpee box jump sd 24″
every min complete 2MU
work out starts with 2MU

 http://vimeo.com/86451410 = 39 reps

12th
off

13th
A. clean and jerk 1, 1, 1, 1, 1; rest as needed

185,195,205,215,225
B. push press 2, 2, 2, 2; rest 2-3mins
175.190,200,205
+
12min amrap
5 PC 145#
10 T2B
15 wall balls 20# 10′ target
7 rounds + 5 PC

14th
Row 400m 97% effort
rest 6mins x 5

1.33.5
1.31.1
1.31.0
1.31.0
1.32.8
# last set smoked half way through, had to maintain , could not push or would not push?

15th
AM
12min cap
10 hang cleans 125#
50 DU
10 hang cleans 145#
50 DU
10 hang cleans 165#
50 DU
10 hang cleans 185#
50 DU
10 hang cleans 205#
50 DU
10 hang cleans 225#
266 reps

# Would have liked to finish this and get at the 225…..
+

20mins Z1 AD