11/30/15 Monday

A. Back SqT – 3RM + 2×3@90%

242x3

B. Split Jerk – 3RM +2×3@85-90%

163x3

172x2

C. Strict Press – 1RM + 3×3 drop sets 75-80%

104#

pm: 

A. max strict hspu 

Didn't do cause shoulder 

rest 3 min 

max kipping hspu (no resting for while on head, stay consistently moving etc

Didn't do

rest

B. Running clock 

0-10 min (rest til the 10 min mark)

21-15-9

SqT Cleans (95)

Ring push-ups

7:00

10-17 min 

ladder of 

2 box jumps (30/24) step down 

1 clean and jerk (185/123)

4/2, 6/3,8/4/10/5 etc 

*box jumps climb by 2 each time, clean and jerk by 1

Into the cj after 12 box jumps
Assistance: 

A. Db sa row – double arm – 12-15 reps X 4

A2. Db rear fly’s X 10-12 X 4

B. 20 alt tgu – lighter weight – slow , movement 

10/26/15 Monday

Still resting shoulder 

A.  5RM back squat + 3RM back squat

108/238 x5 PR (235 was old)

110/242 x3 PR (238 was old)

B. 500m row repeats x3 rest 2:30

1:52.1

1:52.2

1:54.9

Haven't done these in a while was soooo hard but Glad I kept it around 1:54.

C. Clean Pulls focusing on speed

105% 3x3

93k/205 3x3

D.  Emom x17 

10 sec AB sprint +tng PC ascending 

123x3 first 5min 

133x3 for 5min

Rest 2 min

143x2 for 2 min

153x1 for 1 min

163x1 for 1 min

143x2 for 1 min

7/6/15 Monday

A. Split Jerk - 3RM * timed

165x2 sucked

B. Push Press - 3RM

143 sucked. 

C. Back SqT - building on last week 

215x3

226x3

236x3 think PR for 3 unsure

D. 

90' hs walk 

10 thrusters (93)

60' front rack walking lunge 

10 thrusters 

30' oh walking lunge 

10 thrusters 

6:38

Rest 5 min

E. 2 mile run @70-80% 

Unsure time back was on fire can't run anymore :(

5/5/15 Tuesday

am

A. Clean + front SqT + Jerk ; build to max 

185 PR clean and jerk

191 Clean PR

B. Snatch balance ; build to heavy single 

143

155F wasn't good sqt today

C. Back SqT – build to 2rm + 2×2 @90%

***Women- 3RM + 2×5 @83-85% of your 3RM today 

237x3 PR by 4#

202x2x5

D. Row 

:50 hard efforts! x 7 rest 3:30 between

Didn't do no time 

Pm. 

A. “Randy”

75 snatches (75/55)

4:13.  30/10/10/10/5/5/5

Rest 45 min

B. 

21 thrusters 

12 rope climb 

15 thrusters 

9 rope club 

9 thrusters 

6 rope climb 

115/75 #’s 

15′ rope climb 

15:59 thrusters unbroken

C. Recovery – prep for day 2 

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.