9/29/15 Tuesday

A. Power Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3

35k x3

38k x3

40k x2

43k x2

46k x1

49k x1 x3

B. Clean & Jerk – 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2

50k x2

54k x2

58k x2

62k x2

66k x2

70k x2

C. Clean Pull – 85%x2, 90%x2, 95%x2 

74k x2

78k x2

82k x2

+

emom x 10

odd: 100m shuttle sandbag run 

even: 40’ Heavy yoke walk

Worked up to 80k added to yoke I think

+

EMOM x 8

Minute 1: Weighted Ring Dips 3-5 ; ascending or across 

Minute 2: 10-15 star jumps 

Done.  Used 20# DB 5 reps each time

+

3K row @ 2:00-2:05 (men) 2:10-2:15 women;  pace

Done maintained 2:12-2:15 pace

9/28/15 Monday

A.  Snatch

138# 143F x3. Was annoyed I still can't get over 140.  

5 rounds @ 80% effort.. keep it here

12 cal AB

10 bS @ 225/153# *tng style here  *from ground preferably 

15 burpees over barbell

15 HSPU *tng is goal here

15 cal on rower

rest 4 minutes bt. rounds

Bad.  Not even worth putting my times in.  PC was heavy and couldn't back rack alone Brandon had to help.  I should be able to do this easily by now.  Dissapointing.  I prob went 70%.  

9/26/15 Saturday

A. running clock 

emom x 6 x 3 tng power cleans + 1 Push Jerk  @65% of your PC+PJ 1RM

108#

emom x 6 x 2 tng power cleans + 2 Push Jerks  

@70%

116#

emom x 6 x 1 Power Clean + 3 Push Jerks  ascending; speed, foot work being main focus 

152#

B. AMRAP 10 

10 box jumps (30/24) * step down

10 c2b pull-ups 

9+18. Finished 10 but clock was at 10:04.  Felt great all c2b unbroken.

Rest / recover 

C. 

Emom 14.  

120m farmer carry 53#

5 strict weighted ring dips 20/25#

Done.  Wasn't hard should have used 73# KB.

9/25/15 Friday

am

A. Power Snatch + Hang SqT Snatch + OHS; spend 15 min climbing here ; focus is SPEED and footwork

127#.  Failed 121 3x at first so went back down to 77# and built back up.  Mental win since I would have just quite before.

B. OHS – 5RM  + 2×5@90%

*improve on last week 

Wasn't able to today barely got 165 for 1 so just stopped. Got this for 5 last week.

C. Bike 

10 min @80%

pm

A. AMRAP 8 – competition pace  

6 sqt Snatch (135/93)

9 t2b 

12 bar facing burpees

*added a 500m row with tori 1 min after wod to work on slowing down my stroke count and pulling little harder.  Stayed about 2-2:05 at about 28 stroke count.  Normally I'm at. 32/33.

3+18.  My goal here was unbroken snatches more than just trying to go fast.  Got all 3 rounds unbroken.  Mental win for me here.

B. Assistance Work 

3 rds 

15 double seated bent over row db rows 

20 banded scap squeezes 

15 banded good mornings

16 (8 each side) banded side steps 

15 weighted sit-ups

Done.

9/23/15 Wednesday

am

A. Front SqT – heavy triple and double @31X1

85x3, 93/205#x2 PR for pause squats

B. Snatch balance – heavy triple + heavy single ; for day – in 20 min 

70x2, 75/165# x1 PR

C. Strict Press – heavy 5,3 & 1 rep in  *12-14 min max 

40x5, 43x3, 48x1 PR not good form but got it lol

D. 10 min on bike 60-70%

Pm

A. Clean & Jerk – heavy double, heavy single in 18-20 minutes  Inc/ couple drop sets following singles 

163# c&j failed 176# on the jerk

183# clean

B. 

800m run

1k row

10 rope climbs (15-17′) *depending what you have 

50 clean and jerks 115/83

21:47 went to beam each rope climb.  ohh boy lol

***assistance work today ; all scap, thoracic and shoulder positioning 

9/21/15 Monday

am: 

A. SqT Snatch – Triple; (strongest position) 

*if from floor, hit these from floor, if from hang, hit them from your strongest position etc.

**Note which position you go from  

121 triple from floor tng

B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus 

55/60/62

60/65/67

65/70/72 all felt very heavy today 

*building on last week 

C.  

30 cal bike  400+/300+ watts 

3 rds of 10 strict pullup, 10 bodyweight bench, 10 bodyweight front squats 

30 cal bike (same)

3 rds of, 30′ hs walk , 10 bodyweight shoulder to OH, 15 GHD situps

30 cal bike (same)

30:47 bench/100# bench was hardest part for me

pm

A. Back SqT – 2.2.2 cluster; rest 10 counter between cluster sets (be about :15 between the 2.2 sections. 

95k, 98k/216# felt heavy knee wasn't great

B. 21-15-9

Power Cleans 

Strict HSPU

*Power cleans go up in weight each round. Start at 135/93, then 155/108, then 185/123

**1 bar, athlete changes his hers own weights 

8:48

C. Assistance Work 

Bent over supanated Barbell Row 4 x 6-8 reps heavy 

+

30′ Waiters Carry x 4x each arm 

+

L-Sit Holds (you choose duration and how)

9/18/15 Friday

A. Snatch -3 positional. Top to bottom, or bottom to top. Whichever the athlete is stronger with. Climb to max for the day

127#

B. OHS – 5RM  + 2×5@90%

165x5

185x1 PR

191# got jerk which is PR jerk missed squat.  Didn't do drop sets cause tori and I did like 100 Ohs trying to beat each other.... Tori for the win damn it lol.

C. Back SqT  – heavy single in 15 minutes once warm. + 3×3 @80%

116k/255# PR by 2#

204#/93k 2x5

D.  for time

5 thrusters @205/133

10/7 muscle ups

5 thrusters @185/123

8/6 thrusters

5 thrusters @155/103

6/5 muscle ups

5 thrusters @135/93

5/4 muscle ups

30 thrusters @95/63

11:13.  MU unbroken.  got 24 thrusters last set.  Got confused on where I was in weight after the 5 MU so lost little time.

E.  DB Sa Row 6-8 reps x 4 sets each side; pause at top, slow eccentric; controlled

44# did 3 sets

9/16/15 Wednesday

A. Push Press – Heavy 5, heavy 3, heavy single in 14 minutes after warm with empty barbell.

55k x5

60k x3

70k x1

B. Front SqT – 3RM with 5 second pause each rep

*no bouncing out of hole

85k/187 x3 good for me 

A. 3 rds 

100 UB double Unders

50 UB Wall Balls (20/14 to 10′) target

25 Box Jumps (30/24) step down

* rest accordingly in order to get the sets unbroken 

**those unable to complete 50 UB WB; tone back # for yourself 

26:07.  DU unbroken.  Wb scaled 40/35/35 unbroken.  Pretty happy with this.  

B. Bent over barbell Row 5×5 ascending

Up to 55k/121# x5

C. Weighted bodyweight chinups. shooting for 15 if you can; rest 1 min, repeat max set, rest :30 , max set, rest 1 min max set 

15,8,5,7

9/15/15 Tuesday

A. Deficit (1”) Deadlift – 5RM , from 3 working sets here; establish a heavy 5 to build on + 1×5@90%

242#/110k x 5 used straps 

218#/99k x 5 used straps 

B. MAP Training ; focus = sustainability throughout all AMRAPs – think 80-85% sustainable rounds / movement 

emom x 10 

odd; 15/12 cal row 

even: 12 burpees over rower 

Done

rest 5 min  

amrap 10 

75m Sled push (230/180)

10 hang power cleans (155/103)

1 legless rope climb to as high as you have (note height)

2+ maybe 30' sled push.  Sled was very heavy.

rest 5 min 

amrap 5 

5 Power Snatch (155/103)

5 OHS

10 alt pistols 

2 rounds.  Snatch was all singles tough for me.  Ohs felt good.

9/8/15 Tuesday

A. Power Snatch : emom – x 12 x 2 tng reps @ 70% 

40k/88# off 125# power snatch 

B. Clean pull with 2 sec pause below knee + hang clean pull.   X 5 sets @100% of your clean 

87k/191#

C. 200m row @90+% , into :45 @2:20/2:30 x 10

Done. Pulled about 1:55-1:58 for 200's

D. Weighted Ring Pull-ups (keeping rings semi supinated on pull) 8×3 – ascend first 4 sets, across last 3

E. Emom x 12

Minute 1 : 2 legless rope climbs 

Minute 2:  triple bounding set up x 2 

Minute 3: 15 ghd sit-ups 

Done. Has to kip last 3 ropes but didn't fail.

9/7/15 Monday

A. “Danny”

AMRAP 20

30 BJ (24/20) *step down

20 push Press 115/83

30 pull-ups

4+20

Rest  / Recover

B.  Back SqT  

1×6@70, 1x6x80, 1×3@90, 1×2@95

80/177, 93/202, 103/227, 109/240

C. Front SqT 3×4@80-85%

85k/187

 

9/6/15 Sunday

A.  Snatch

147.  Attempted 150 failed but first time attempting that weight.  Had onky 2 miss up to 147 and just cause lost balance.

B.  Power Clean x2 tng keep feet position start at 70% climb 

Worked up to 154.  Very last PC feet were pretty wide.

C.  650m row x4 rest 3:30

9/4/15 Friday

A.  Ohs and DU practice for GG

Worked with 100# and did few rounds of 50 DU and 10 Ohs. Ohs hard positionaly on second round

B.  FS speed ladder for GG

145 x7 FS from floor

155 x5

160 x3

170 x1

1:45 clean not hard but FS were

C.  Time cap 10:00

40 cal row

30 burpee bj overs

40 gtsh 80# sandbag

30 burpee bj overs

40 cal row

Only got 28 of the sandbag.  80# heavy back was in fire :(

9/2/15 Wednesday

A.  Clean + FS + Jerk 1RM (5 x 2 drop sets; working speed / timing) *16 min once warmed up to 50% < 25 in total for 1RM + drop sets 

Stopped at 154 wasn't feeling it today

Strict Press – climb to heavy 5 rep, heavy 3 rep, heavy 1 rep, in 12 minutes or so. Speed is important here. The numbers aren’t AS. Think volume  

88x5, 94x3, 100x1F stopped

Front Squats 1RM with 5 second pause in hole *15-18 min 

176 stopped there knee was tender easy real hard think could have gotten maybe 10# more but didn't want to try.

A1. Deadlift – 315/223 x 3 sets @ (-2) reps here. Goal should be 10+ 
*if you are not here, please lower weight accordingly. We are building in to pull cycle for next phase. 

209x10x2.  Didn't do 3rd set

Didn't have much time today so stopped here.

9/1/15 Tuesday

A.  Snatch + OHS

133#

B.  C&j single for the day

176# stopped there wasn't hard just jerk feels heavy so didn't want to get discouraged

C.  4 rounds

10 t2b

10 snatches 78#

6:51 I think

D.  15-12-9

Strict hspu 

Cal row

3:54

E.  Afap

5 burpee MU

1.5 legless rope 

Rest repeat x 2

Didn't time myself