3/30/15 Monday

15.5

8:15.  

3/31/15 Tuesday

A. 3k Row – @80-90% output. 

Done.  Prob more like 75%.  My arms were tired today.

B. Back SqT – climb to 80% for 4-5 sets of 2-3 reps 

192/87k x3 reps x5 sets

95kx3

100x3

103x3

105x3 (this is my 3rm tie)

C. bike :40 then :50 then 1:00 sprint @90% rest 5 minutes between 

47cal

pm:

A. 

buy in 1k row 

into, 

4 rds 

10 alt kb snatch’s (70/53)

15 slam ball burpees over box (20) 50/30

20 Wall Balls (20/14) to 10′

24:12 KB snatch hard for me. Back was on fire.

rest and recover 

B. EMOM x 10 

10 T2b + 5 Strict HSPU

Done. Got all every minute.

3/27/15 Saturday

A. Power Snatch + Hang Power Snatch ; build to max for the day 

110

121 Failed hang.  Arms were very tired today think was more this than anything.

B. Power Snatch; emom x 7 x 2 reps at 

65-70% of your max snatch  *NOT TnG

88#

C. 6 Pullups + 5 C2B + 4 Bar Muscle Ups; cycle these for 4-5 sets ; rest few minutes in between 

Worked up to 4/4/4.  Couldn't get the bar MU without pausong before going Into it but was fun trying.

D. Clean Pull 3×3 @ approx 90% of your 1RM Clean 

75k

E. 20 min on bike 

first ten minutes 

:20 on hard 

:40 on easy 

second ten minutes, no hands, one constant recovery type pace 

151 cal

F. Recovery Work from 15.5; prepn for Redo for those attacking on Monday 

3/25/15 Wednesday

am

A. No Contact Clean + Push Jerk; build to heavy double  *clean be power or sqt – just move most # today 

160 for 1.  Didn't even try a double didn't know was supposed to be double 😒

B. Front SqT – heavy 5

187x5 

198x2

Peeing everywhere :(

C. Clean Pull (high blocks) 4 x 5 @115-120% (straps)

Didn't do because I did heavy deadlifts on Monday 

pm

A. amrap 20 @70-80% – sustainable rounds

400m Row

20 Cal bike 

10 Weighted GHD Situps (10# wb)

3+ 80cal def 70% but same pace whole time

B. 10 min of Scap Work 

C. DB SA Row – 6-8 reps x 4-5 sets each side 

3/24/15 Tuesday

A. amrap 5 @70%- sustainable pace, think of it like a WOD / Warmup

5 Power Snatch’s (95/63)

10 Wall Balls 20/14 to 10′

20 Double Unders

3+5

 rest 10 min, and set up for wod below 

B. 31:29 my back was really sore from yesterday's deadlifts  and was on fire during the workout.  Went slow on box jumps to try to save knee.  Thrusters killed me had to single 8 of the 10 @123.  

row 30 calories 

20 burpee box jump overs (24/20)

10 Thrusters (185/123)

rest 1 min 

Row 40 calories 

30 burpee box jump overs (24/20)

20 Thrusters (135/93)

rest 2 min 

Row 50 calories 

40 burpee box jump overs 

30 thrusters (95/63)

C. TGU – 20 alt reps, light weight

D. Recovery Work 

3/23/15

15.4

128

Pm

Heavy deadlift x3

253x3 (hit this last month also)

220 x3x2 from deficit 

3/21/15 Friday

15.4

108 reps

3/21/15 Saturday

A1. CG Deadlift x 3 @max clean x 4 sets (with speed as focus)

187

A2. Seated Box Jump x 2 reps x 4 sets; height at about 90% efforts. Jump higher than the box, land soft. 

Didn't do saving knee

B. Back Racking Walking Lunge – heavy 12 rep, alt legs in 12 min 

Didn't do knee 

C. AFAP

25 cal bike 

50 pullups

50 GHD Situps

25 cal bike 

9:07

 

3/18/15 Wednesday

Did all in one session 

A.  Back SqT – Heavy 3

220x3

231x2

I think 233x3 was my old PR for 3 so was good squat day

Drop sets 90%

198 x 3 x 2

B. Shoulder to Overhead 3×10 @80% of 10RM 

*if don’t know your 10RM shoulder to overhead; think of these at TnG reps, speed work 

100/45 kilo (1 rm is 121)

C. :45 sprint on bike x 6; rest 4:30 between 

pm:

Done.  Was 441/461 for pace all rounds

D.  Weighted Chinups 7 x 3

Worked up to 33.5x3

E.  4-5 rds – NFT – smooth movement

1 legless rope climb (14’)

5 Double KB SqT Cleans (53/35)

10 GHD Situps

8 HR burpees

10 KB swings (70/53)

Done 4 rounds.  

F.  

21 min Row 1 min on @80% + 2 min on with mask at 60%

into 

10 min on bike at 60%…have few spirts of 70-80% 

Did all 21 min with mask on.  Averaged about 2:26 didn't do the bike it was late.

3/17/15 Tuesday

A. Snatch + Hang Snatch; build to heavy in complex (power or sqt) depending what you can move most weight today and how body is feeling – continue on for a few heavy snatch singles, following this complex. 

121

128 Failed the hang

B. afap – 1 bar, athlete changes weights                

10 box jumps overs (24/24)

20 Power cleans (135/93)

10 box jumps overs

15 power cleans (185/123)

10 box jumps overs

10 power cleans (225/148)

10 box jumps overs

5 power cleans (255/173)

**weights above; can be scaled up/down based on the stimulus. CP Breathing work here. If the weights above require 

9:11 scaled weights 103,113,123,133

Worked heavy PC for while after 

163x2, 155x2, 145x5

C. Reverse Hyper; 3-4 sets of higher volume sets..lighter % of your back squat. Back rehab here

Done

D. 4 rds 

30’ waiters carry walk

15 band scap squeezes 

1 min plank hold 

Done

3/16/15 Monday

15.3

402 reps

3/14/15 Saturday

A.  Close Grip Bench Press – Build to 3RM + 1×3@90%

110x3

121x2

128X1

133F

Not very good

B. Body weight strict pullups x 3 max sets : rest 2:30 between 

13,11,11

C.  500m row x 5 rest 2 min  *high % aerobic efforts here. Find that place 

1:54, 1:52, 1:53, 1:54, 1:58

Good rows for me.

3/13/15 Friday

15.3

397 reps 

3/11/15 Wednesday

warmup: 

3 rds – unbroken stations; but walking to and from, nice pace; WARMING UP

15 wall balls 

15 GHD Situps

30′ OH walking lunge (95/63)

30′ HS walk

rest 1 min between rds 

 

A. amrap 20 @70-80%

300m Row 

20 cal Bike

30 UB double Unders 

60’ Farmers Carry 

4+200m

B.  20 min AB recovery with mask

Done

3/10/15 Tuesday

Whole lot of suck.  That's all.

3/9/15 Monday

15.2 redo

252 reps 

3/7/15 Saturday

A. Box Squats heavy 5

198x5

B. Strict Press – 5-5-5-5+ *one weight across, last set max reps – 67%

77# x 13 on last set

C. 5 min max calories on bike .  Rest 5 min x 2 score = total calories in the 15 min of work 

58, 56.

D. DB SA row 6-8 reps x 4 sets 

40#

E. 20-30 of foam roam rolling / rehab 

3/6/15 Friday

15.2

200 reps 

3/5/15 Thursday

30 min bike recovery

30 min rolling out

20 min on Marc pro 

3/3/15 Tuesday

Back squat heavy 5

209x5 building back up

A1. Snatch Pull x 3 (above knee) @100-105% x 3 sets ; rest :15

143# (1rm is 138)

A2. Strict HSPU 4-6 reps x 3 sets  ; athlete specific; height specific; weight specific ; rest 2-3 min

6 reps easily each time 

B1. Deadlift @80-83% x 3 ; rest :20

209x3

B2. TnG Kipping HSPU (-2) x 3 ; rest 2:30

15, 22, 30 went way to conservative on first and second set.  

C. @110%

250m Row 

20 Double Unders

15 Russian KB swings (heavy)

10 box jump overs (24/20)

rest 5 min x 3 

70# KB.  2:06, 2:00 and Bob shut the clock off on my last one but think around 2:00 based on my row was faster. Wind felt realky good tonight.

D. 10 min on bike :30 hard :30 easy 

81 cal.  Had cramp almost entire time.

Emom 5

2 MU worked technique actually got above the rings without dipping for first time.

E. Scap Recovery; maintenance 

 

3/1/15 Monday

15.1 

185/165 missed 177 jerk