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