1/22/15

A. PS; 1-2x5; Rest 3 minutes - 85-90%

160#

B. CGBP @10x1; 1-3x5; Rest 3 minutes

190# - 3
220# - 3, 3, 3, 2

C. DB Chainsaw Row @11x0; 6-8/arm x4; Rest 2 minutes

50# - 8
70# - 8, 8, 8

+
Every 3 minutes
10 DL 185#
5 HSC 185#
x4 sets

:45
:42
:41
:41

That felt solid!

1/21/15

PM:
A. Hang Clean; 1x4; Rest 2 minutes - just above knees, 85-90%

225#

B. EMOM 8 minutes; FS x2 @ 65%

235#

C. Hang snatch pull x1 + Snatch Pull x1; build complex in 12 minutes to something heavy

175#

D. WCU; 2-3x4; Rest 90 seconds

53# KB

E. Sled drag; 100 meters AHAP; Rest as needed - GRINDER effort, drag from over shoulders, not from hips

180 x 2
135 x 2

+
15 sets
20 DU
30 second rest
- all sets same pace

Could not do AD again switched for DU

1/20/15

1/20/2015
AM:
20-30 minutes AD 80%

PM:
A. C&J; build to a moderately tough double NOT touch and go

215# - Not feeling it today.

B. High Hang Power snatch + hang power snatch; Build complex to a tough weight in 12 minutes

155#

C1. Tall Clean; 1x5; Rest 60 seconds

155# - 2
165# - 3

C2. HSC; 1x5; Rest 4:00 - build per set, get heavy but perfect form

155#
185#
205#
215#
235#

D. 1-arm KB OHS; 8-10/side x4; Rest 60 seconds between sides

70# - 10/8, 8/8, 8/8, 8/8

E. TGU 1st 4 steps; 3-5/side x4;Rest 75 seconds between sides - http://robertsontrainingsystems.com/blog/turkish-get-ups-step-by-step/

35# x 5 - 2
44# x 5 - 2

1/19/15

1/19/2015
AM:
20-30 minute airdyne 70%
every 2-3 minutes complete 60 second FLR on rings

PM:
A. Snatch; 2x5 @90%; Rest 2-3 minutes

180# - Missed a number of reps at 90% finished with a couple solid ones.

B. PC & Jerk; 1x5; Rest 3:00 - 85-90%

215# - 2
230# - 3

C. Block Snatch Pull; 1-3x3; Rest 2 minutes - 97% ish percent of 1RM

205#

D. 1 1/4 FS cluster; 2.2.2 x4; Rest 20 seconds/Rest 2 minutes

205#

+
8 minutes
Max wall walks

38

1/15/15

FT:

50 TGU - 1pd

8:06

+

AD 20 min EASY

Fun Week!!!! Thanks!!

1/14/15

A. HPC - heavy single in 6 sets 

1 - 135
2 - 165
3 - 195
4 - 215
5 - 225
6 - 235

B. HPS - heavy single in 6 sets 

1 - 135
2 - 145
3 - 155
4 - 165
5 - 170
6 - 175 - Failed/missed

+

Sprint 150m @97%

rest walk 3:15

x 8

1 - 32
2 - 31.7
3 - 33.3
4 - 32.9
5 - 34.3
6 - 34.4
7 - 33.5
8 - 33.4

1/13/15

A. 5 sets - Clean RDL x 5 + HPC x 3; rest 2 min

135# x 1
185# x 4

B. Clean DL - build to a 5RM (Perfect mechanics)

275#

C. Single arm KB press; 6-8/arm x 3; rest 60 sec b/t legs

35#

+

5 sets for time:

7 S2OH (70%)

AD 20 cals

rest walk 2 min

1:07
1:07
1:07
1:02
1:02

1/12/15

A. BS - build to a heavy set of 5

225, 285, 315

B. WCU - 5RM

44#

C. for time: 30 perfect push ups burpee box jump over

3:05

24"

+

5 sets @consistent effort:

5 barbell lunges (r - 135#)

25m DB bear crawl

5 barbell lunges (l - 135#)

25m FW AHAP

rest walk 1 min

1 - 2:00

2 - 1:59

3 - 2:00

4 - 1:59

5 - 2:00

1/6/15

6th

A. Clean and Jerk; 1-2x4; Rest 3 minutes - video

235#

B. High Hang Power snatch; 1-2x4; Rest 3:00 - heavier this week, more rest

165#

C1. Tall Clean; 2x5; Rest 60 seconds

145#

C2. Hang squat clean; 2x5; Rest 4:00

DNF

D. 1-arm KB overhead squat; 6-8/arm x4; Rest 75 seconds between arms

70#

+

Accumulate 5 minutes; Ring FLR

1/5/15

5th

A. Snatch; 2x5 @83%; Rest 2-3 minutes

165#

B. PC & Jerk cluster; 1.1.1; Rest 20 seconds/Rest 3:00 x3 sets

185#

C. Block Snatch Pull; 1-3x3; Rest 2 minutes - 90% ish percent of 1RM

185#

D. Paused FS @15x1; 2-3x4; Rest 2 minutes

185#

+
8 minutes
1 TGU 1.5 pood - 1 per arm
50 meter kb rack walk 1.5 pood per hand
50 double unders

3+TGU