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

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

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!!