12/23/14

23rd
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

30 min.

PM:
A. Clean and Jerk; 1-2x4; Rest 3 minutes - build per set, speed out of the hole focus, upper back staights straight, no drop in elbows

185# 2
205# 2
225# 2
245# 1

B. Block Power Snatch EMOM; 1 reps every 60 seconds, start at 65% of 1RM PS, build until you find a tough rep, not necessarily PR

155#

C. Segmented clean deadlift x3 + Hang Clean pull x1 + Tall Clean x1; Build complex to something heavy but fast in 15 minutes or less

145# Tall clean definitely the limiter here.

D. Heaving snatch balance x1 + Snatch Grip Push Press x3; Build complex in 12 minutes

165#

+
50 HSPU for time

2:27 - Almost made 2 min. Arms would not lock out with 10 to go. Almost there!!

12/22/14

22nd
AM:
20-30 minute airdyne 70%
every 2-3 minutes complete 1 TGU per arm 1.5 pood

30min

PM:
A. Snatch; 2x5 @80%; Rest 2-3 minutes

160# - Felt OK

B. PC & Jerk cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3 sets

180#

C. Block Snatch Pull; 1-2x3; Rest 2 minutes - 90% ish percent of 1RM

180#

D. KB Rack Squat @50x0; 6-8x4; Rest 90 seconds

53# - 8, 8, 7, 7

+
3 RFT
100 meter kb rack walk 1.5 pood per hand
100 meter waiter walk 1.5 pood per hand
100 meter farmer walk 1.5 pood per hand

20:34 - That was tough!!

12/18/12

18th
A. PS; 2x5; Rest 3 minutes

135#
145#
145#
155#
165#

B. CGBP @32x1; 2-3x5; Rest 2-3 minutes

135# - 3
155# - 3
175# - 3
185# - 3
195# - 3

C. Pendlay Row @11x2; 6-8x4; Rest 2 minutes

135# - 8, 8, 8, 6

+
3 RFT
50 DU
3 wall walks
5 HPC 135#

4:43

12/16/14

16th
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

PM:
A. Clean and Jerk; 2-3x4; Rest 3 minutes - build per set, speed out of the hole focus, upper back staights straight, no drop in elbows

135#
185#
225#
255#

B. Block Power Snatch EMOM; 2 reps every 60 seconds, start at 65% of 1RM PS

DNF
C. Segmented clean deadlift x2 + Hang Clean pull x1; Build complex to something heavy but fast in 15 minutes or less



D. Pressing snatch balance x1 + Snatch Grip Push Press x3; Build complex in 12 minutes



+
8 minutes
Max TGU 1.5 pood

Rest 2 minutes

8 minutes
3 wall walks
5 strict pull ups on rings

12/15/14

15th
AM:
20-30 minute airdyne 70%
every 2-3 minutes complete 1 TGU per arm 1.5 pood

30 min.

PM:
A. Snatch; 3x3 @77%; Rest 2-3 minutes

155#

B. PC & Jerk; 1-3x5; Rest 2-3 minutes - no missed reps

215# - 3
225# - 3
245# - 2, 2, 1

C. Block Snatch Pull; 2-3x3; Rest 2 minutes - 85% ish percent of 1RM

DNC No blocks available at the time 

D. KB Rack Squat @32x1; 4-5x5; Rest 90 seconds

53# - 5
70# - 4, 4, 4

+
4 RFT
2 TGU per arm
100 meter farmer walk 2 pood per hand

14:04

12/10/14 - Did not complete was home with kids.

10th
AM:
off

PM:
A. Hang Clean; 3x4; Rest 2 minutes



B. FS @32x1; 2-3x4; Rest 2 minutes



C. Segmented snatch deadlift x1 + Segmented Snatch Pull x3; Rest 2 minutes x3



D. WTD Ring Pull up; 2-3x3; Rest 90 seconds



+
100 meter reverse sled drag AHAP but fast (about 20 seconds of tough effort)
Rest/walk 90 seconds
x3



+
10 sets
30 second AD 90%
30 second rest
- all sets same pace

12/11/14

11th
Event 1
Max load of: 
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead

Complex must be performed UB without resting on the ground

135#

Event 2
For time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
UB CTB pull-up

Must drop from bar btwn each set
10:00 minute time cap on event - all remaining repetition at the point are added to the final score (example, has not completed rounds 9 & 10 = 10:19 as a score)

4:19

Event 3
For time
40 Back squats - 75/45#
40 Row calories
30 Front squats - 75/45#
30 Row calories
20 OH squats - 75/45#
20 Row calories

Each break from the squat sets results in a 12 Bar-facing burpee penalty 

11:16

12/9/14

9th
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

30min

PM:
A. Clean and Jerk; 2-3x4; Rest 3 minutes - build per set, speed out of the hole focus, upper back staights straight, no drop in elbows

3x

185#
205#
225#
245#

B. Block Power Snatch EMOM; 2 reps every 60 seconds, start at 60% of 1RM PS

115#
125#
135#
145#
150#

I assumed to failure!
C. Segmented clean deadlift x2 + Hang Clean pull x1; Build complex to something heavy but fast in 15 minutes or less

245#


D. Snatch Grip Push Press (behind the neck); 3-4x4; Rest 90 seconds

4 - 115
4 - 135
4 - 145
4 - 155

+
50 TGU for time 1.5 pood

10:45 - I think thats at least a 2 min PR!!!!!

12/8/14

8th
AM:
20-30 minute airdyne 70%
every 2-3 minutes complete 1 TGU per arm 1.5 pood

PM:
A. Snatch; 3x3 @75%; Rest 2-3 minutes

150#

B. PC & Jerk; 2x5; Rest 2-3 minutes

220#

C. Block Snatch Pull; 3x3; Rest 2 minutes - speed focus through the middle

240#

D. BS @30x1; 2x4; Rest 2 minutes

310# Felt heavy!!

+
3 RFT
5 strict ring pull ups
10 barbell roll outs

3:30 - Fun

11/26/14

26th
A. 8 minute EMOM; Squat snatch x1 you pick weight

170#

B. 1-arm KB overhead squat @3030; 12-15/arm x3; Rest 75 seconds between arms

25# KB -12/arm x 3 - Ouch!

C. WTD Glute Bridge @11x5; 4-5x3; Rest as needed

315# - 5

+

Subed as we have decided to leave early tomorrow so I will be unable to train and i missed this last week, hope it is OK.

EMOM 20 minutes
Odd: 5 burpee pull ups
Even; 30 double unders

***************************

25 sets
30 second row
30 second rest
- all sets same pace

Did not complete.

12/4/14 - Testing

4th
Row 500m 
rest 90 sec in rower
row 500 m

1:37.1
1:40.1

rest 25 min

for time - 100% effort:
25 DU's
25 PS - 95#
25 burpees
25 DU's

4:05 - That felt worse than when  I first started CF 6 years ago.

12/3/14 - Testing

3rd
5 rds for time:
7 PS - 155#
7 HSPU
14 pistols

14:42

12/2/14 - Testing

2nd
A. PC 1RM

255# - 10# PR
Failed at 265#

B. CGBP 1RM

265# - 15# PR

+
AMRAP 8 minutes
Max power cleans at 90% of today's 1RM

14 @ 230#

+
10 sets
30 second row 90%
30 second rest
- all sets same pace

1:41
1:41
1:41
1:41
1:41
1:41
1:41
1:41
1:41
1:41

12/1/14 - Testing

1st
A. FS 1RM

345#
Failed 3 time at 355#

B. WTD Pull up; 1RM

182+100=282# - Yeah!! I think 10# up

+
20 minute AMRAP
20 thruster 135#
20 pull ups
20 burpees


3+3 Today

3+13 Score 10/20/14

11/25/14

25th
A. EMOM 8 minutes; PC TnG x3 @65% of 1RM

160#

B. CGBP cluster; 1.1.1.1; Rest 20 seconds/ Rest 3:00 x2-3 sets

235# - 2 reps failed on 3rd.
230# x2

C. DB 3 point row @20x1; 6-8/arm x2; Rest 90 seconds after both arms

80#

D. Powell Raise @3010; 8RM per arm

20# - Happy, felt good!

+
3 sets
60 seconds kb swings 2 pood - american swings
60 seconds clapping push ups
60 seconds ring pull ups
2:00 rest
- all sets same reps

15-20-12
15-20-12
15-20-12

11/24/14

24th
A. FS; 4-6x2; Rest 3 minutes - no tempo

225# - 6, 6

B. EMOM 6 minutes; Thruster x2 @155#

C. WTD pronated Pull up @20x1; 2-3x2; Rest 90 seconds

44#

D. DB seated external rotations @1111; 10-12x2; Rest as needed

15#

+
EMOM 16 minutes
odd; HSPU AMRAP (-2)
even; 100 meter run

13/11/14

13th
5 sets

1.
500 meter row
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over

4:35

Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order

2.
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row

4:46
3.
10 chest to bar pull ups
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target

4:30
4.
10 HSPU
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target
10 chest to bar pull ups

4:20
5.
10 hang power clean 135# - unbroken, must not drop to the floor or 10 reps starts over
500 meter row
10 burpee to 6" target
10 chest to bar pull ups
10 HSPU

4:30

11/12/14

12th
A. 10 minute EMOM; Squat snatch x1 @ 170#, 1 rep per minute for 10 minutes

Made it - tough!!

B. 1-arm KB overhead squat @40x1; 6-8/arm x4; Rest 75 seconds between arms

1.5 - 8, 8, 8, 8

C. WTD Glute Bridge @11x5; 10-12x4; Rest 2 minutes

255# - 12, 12, 10, 10

+
25 minutes 80% aerobic effort
100 meter waiter walk 1.5 pood per hand 2 arms at once
75 double unders
500 meter row

3+15m WW

11/11/14

A. EMOM 15 minutes; PC TnG x3 @60% of 1RM

150#

B. CGBP cluster; 2.2.2; Rest 20 seconds/ Rest 3:00 x3-4 sets

210# x 4

C. DB 3 point row @20x1; 4-6/arm x4; Rest 90 seconds after both arms

75# - 6, 6, 6, 5

D. DB Powell Raise @3010; 5-7/arm x4; Rest 90 seconds

15# - 7, 7,7,7

+
5 sets
60 seconds deadlift 185#
60 seconds clapping push ups
60 seconds ring row
3:00 rest
- all sets same reps

15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13
15 - 15 - 13

11/10/14

10th
A. FS @32x1; 2-3x5; Rest 3 minutes

225# - 3
245# - 3
255# - 3, 3, 3

B. EMOM 7 minutes; Thruster x3 @135#
C. WTD Pull up @20x1; 4-5x4; Rest 90 seconds

44# - 4, 4, 4, 4

D. DB seated external rotations @3010; 12-15x4; Rest as needed

12# - 15, 15, 15, 15

+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 10 cal AD

11/6/14

6th
5 sets
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order

1.
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#

5:15

2.
10 power clean 135#
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU

5:13

3.
10 HSPU
10 power clean 135#
500 meter row
10 burpees
10 front rack step ups 135# 20" box - 5 per leg

5:08

4.
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
500 meter row
10 burpees

5:01

5.
10 burpees
10 front rack step ups 135# 20" box - 5 per leg
10 HSPU
10 power clean 135#
500 meter row

5:03

11/5/14

5th
A. Squat Snatch EMOM; Start at 60% of 1RM, add 10# per minute until failure

120#
130#
140#
150#
160#
170# - Failed

B. 1-arm KB overhead squat @32x1; 3-4/arm x4; Rest 75 seconds between arms

53# - 4, 4, 4, 4

C. WTD Glute Bridge @11x5; 6-8x4; Rest 2 minutes

225# - 8, 8, 8, 8

+
25 minutes 80% aerobic effort
100 meter waiter walk 1.5 pood per hand - 1 arm at a time
75 double unders
500 meter row

4 + 15m WW

11/4/14

4th
A. EMOM 10 minutes; PC TnG x3 @60% of 1RM

150#

B. CGBP cluster; 2.2.2.2; Rest 20 seconds/ Rest x 3-4 sets

200#

C. DB 3 point row @20x1; 10-12/arm x4; Rest 90 seconds after both arms

60# - 12, 10 ,10, 10

D. DB Powell Raise @3010; 12-15/arm x4; Rest 90 seconds

10# - 15, 15, 15(R)12(L), 15

+
5 sets
60 seconds deadlift 155#
60 seconds RIng push ups
60 seconds ring row
3:00 rest
- all sets same reps

15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12
15, 20, 12

11/3/14

3rd
A. FS @32x1; 2-3x5; Rest 3 minutes

225# - 3
255# - 3
275# - 3, 3, 2


B. EMOM 7 minutes; Thruster x3 @135#
C. WTD Pull up @20x1; 4-5x4; Rest 90 seconds

44# - 4, 4
35# - 4, 4

D. DB seated external rotations @3010; 12-15x4; Rest as needed

15# - 15

+
EMOM 20 minutes
odd; wallballs 20# 10' target x17 reps
even; 16 cal row

Not sure if this rep count was correct bc I failed at 8min where I could not fit the reps into the 60 sec let alone 30 sec work/rest. I cut the reps to WB - 12/ Cal - 10 and was able to maintain a tough 30/30 work rest for the remaining 12 minutes.

10/30/14

30th
5 sets
500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#
Rest 5 minutes
- record time per set, change the order of exercises EVERY set and record the order


500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#

4:58

10 wallballs 20# 10' target
10 alternating pistols
10 HSPU
10 PS 95#
500 meter row

4:43

10 alternating pistols
10 HSPU
10 PS 95#
500 meter row
10 wallballs 20# 10' target

4:46

10 HSPU
10 PS 95#
500 meter row
10 wallballs 20# 10' target
10 alternating pistols

4:42

10 PS 95#
500 meter row
10 wallballs 20# 10' target
10 alternating pistols
10 HSPU

4:28

10/29/14

29th
A. Squat Snatch 1RM

200# Fuck Yeah!!!!!!!!!!!!!! Life goal #1 SS achieved 225# here I come.

+
For time:
squat snatch x20 reps @77% of 1RM

155#
14:36 Wow that was tough missed like 5. 

10/28/14

28th
A. EMOM 8 minutes; PC TnG x3 @60% of 1RM

150#

B. CGBP cluster; 5.3.1; Rest 20 seconds/ Rest 3:00 x3-4 sets

185# - Tough - 4 sets

C. DB 3 point row @20x1; 6-8/arm x4; Rest 90 seconds after both arms

50 - 8
60 - 8
70 - 8, 8

D. DB Powell Raise @3010; 6-8/arm x4; Rest 90 seconds

10 - 8
15 - 8, 8, 8

+
5 sets
60 seconds kb swings 2 pood
60 seconds HR push ups
60 seconds ring rows
3:00 rest
- all sets same reps

12+20+15
12+20+15
12+20+15
12+20+15
12+20+15

10/27/14

27th
A. FS @30x1; 3-4x5; Rest 3 minutes

225# - 4, 4, 4
245# - 4, 4

B. EMOM 5 minutes; Thruster x3 @135#

C. WTD Pull up @20x1; 2-3x4; Rest 90 seconds

35# - 3, 3, 3, 3

D. DB seated external rotations @3010; 6-8x4; Rest as needed

20# - 8, 8, 8, 8

+
EMOM 20 minutes
odd; wallballs 20# 10' target x10 reps
even; 100 meter row

10/23/14

23rd
5 rounds for time...
5 PS 155#
7 HSPU 
14 Pistols

15:12