A. HPC; 3x3 @ 85%; rest 3:00
205#
B. Pendlay Row; 6-8x4; Rest 2:00
205# - 8, 8, 8, 6
+
4 sets 80%
6 DB Chainsaw rows per arm 50#
10 ring dips
500 meter row
Rest 2-3 minutes
- all sets same pace
3 min rounds 3 min rest.
Wednesday, February 11, 2015
Tuesday, February 10, 2015
2/10/15
A. CGBP @32x1; 3-4x4; Rest 2-3 minutes
135# - 4
185# - 4, 4
205# - 3
B. WCU; 2-3x4; Rest 2-3 minutes
44# - 3, 3, 3,
+
20 minutes @ 80%
500 meter row
12 pull ups
10 burpees
- all rounds same pace
5 rounds 4min each
135# - 4
185# - 4, 4
205# - 3
B. WCU; 2-3x4; Rest 2-3 minutes
44# - 3, 3, 3,
+
20 minutes @ 80%
500 meter row
12 pull ups
10 burpees
- all rounds same pace
5 rounds 4min each
Monday, February 9, 2015
2/9/15
2/9
A. BS @30x1; 3-5x4; Rest 3 minutes
225# - 5
275# - 4, 4,
B. Strict Press + Push Press; 3.2 x3; Rest 2 minutes
95# - 1
125# - 2
+
12 minutes @ 85%
15 wallballs 20# 10'
5 HSPU
7 Rounds
A. BS @30x1; 3-5x4; Rest 3 minutes
225# - 5
275# - 4, 4,
B. Strict Press + Push Press; 3.2 x3; Rest 2 minutes
95# - 1
125# - 2
+
12 minutes @ 85%
15 wallballs 20# 10'
5 HSPU
7 Rounds
Thursday, February 5, 2015
2/5/15
A. EMOM 5 minutes; Hang squat clean x2 - moderate load, 50-60%
135#
B. FS @32x1; 3-4x3; Rest 2-3 minutes
185# - 4 x 2
215# - 4
C1. DB reverse lunge; 4-6/leg x3; Rest 60 seconds
55# - 6
C2. DB chainsaw row; 4-6/arm x3 Rest 60 seconds
70# - 6
C3. Seated Good morning @3030; 2-3x3; Rest 2:00
75#
+
Barbell Rack hold - place 150% of your FS 1RM onto the bar, unrack it and hold it in a PERFECT rack position for 60 seconds accumulated.
Wow that was fun and the heaviest thing I have ever felt.
135#
B. FS @32x1; 3-4x3; Rest 2-3 minutes
185# - 4 x 2
215# - 4
C1. DB reverse lunge; 4-6/leg x3; Rest 60 seconds
55# - 6
C2. DB chainsaw row; 4-6/arm x3 Rest 60 seconds
70# - 6
C3. Seated Good morning @3030; 2-3x3; Rest 2:00
75#
+
Barbell Rack hold - place 150% of your FS 1RM onto the bar, unrack it and hold it in a PERFECT rack position for 60 seconds accumulated.
Wow that was fun and the heaviest thing I have ever felt.
Wednesday, February 4, 2015
2/4/15
A. Heaving snatch balance; 3x3 @ 75%; Rest 3:00
150#
B. Block Squat snatch; 3,3,3; Rest 2-3 minutes
95#, 115#, 135# felt good
I assumed it was from pockets.
C. BS cluster; 3.3.3 x3; Rest 3:00
225#
D. DB Seated Arnold Press @30x1; 3-5x3; Rest 90 seconds
35# - 5
+
20 minute EASY RTW
150#
B. Block Squat snatch; 3,3,3; Rest 2-3 minutes
95#, 115#, 135# felt good
I assumed it was from pockets.
C. BS cluster; 3.3.3 x3; Rest 3:00
225#
D. DB Seated Arnold Press @30x1; 3-5x3; Rest 90 seconds
35# - 5
+
20 minute EASY RTW
Tuesday, February 3, 2015
2/3/15
A. Halting Clean Deadlift; 3,3,3; Rest 2-3 minutes - start at 90%
240#
260#
290#
B. FS; 3,2,1; Rest 3:00
225# - 3
255# - 2
275# - 1
C. Split stance strict press; 3-5x3; Rest 90 seconds
75# - 5
95# - 5
95# - 5
D. Jerk Balance; 3x3 @ 50% of 1RM
135#
+
5 minutes @ 97%
3 wall walks
5 strict pull ups
250 meter row
240#
260#
290#
B. FS; 3,2,1; Rest 3:00
225# - 3
255# - 2
275# - 1
C. Split stance strict press; 3-5x3; Rest 90 seconds
75# - 5
95# - 5
95# - 5
D. Jerk Balance; 3x3 @ 50% of 1RM
135#
+
5 minutes @ 97%
3 wall walks
5 strict pull ups
250 meter row
Monday, February 2, 2015
2/2/15
2/2/2015
A. Segmented Snatch DL; 3,3,3; Rest 3:00 - start at 95%, build from there - video final set
185#
215#
235#
B. Snatch Balance; 3,2,1; Rest 90 seconds
95# - 3
125# - 2
145# - 1
C. BS; 3,2,1; Rest 3:00
235# - 3
285# - 2
335# - 1
+
3 rounds NOT for time:
50 meter kb OH walk AHAP
12 barbell roll outs
50 meter KB rack walk AHAP
15 cal row
A. Segmented Snatch DL; 3,3,3; Rest 3:00 - start at 95%, build from there - video final set
185#
215#
235#
B. Snatch Balance; 3,2,1; Rest 90 seconds
95# - 3
125# - 2
145# - 1
C. BS; 3,2,1; Rest 3:00
235# - 3
285# - 2
335# - 1
+
3 rounds NOT for time:
50 meter kb OH walk AHAP
12 barbell roll outs
50 meter KB rack walk AHAP
15 cal row
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