Fri 29AUG14

A. Warm up to a heavy snatch
B. Granite Games ’14- Event 1: Snatch Ladder
205, 225, 245, 265, 275, 285, …
C. Snatch Pulls; 3×3; rest 2-3 min
D. BS @30X1; 5, 5, 5 (all 50-70%); rest 2-3 min
+
Granite Games ’14- Event 2: Heavy Ropes
5 rounds (“feel it out” pace)
2 rope climbs
4 DL- 365#
8 Bar over burpees
+
20 min AD @ Z1

SCORE
A. 255
B. 265 (failed at 275)
C. all at 275 with straps
D. 225, 250, 275
+
13:58
– wear gloves (hard to grip bar)
– quick singles on DL, switching grips
– DL got easier deeper into workout
– make sure to warm up to a very heavy DL

Wed 27AUG14

AM
row 4k @ Z1 pace

PM
A. Push Press- not TnG; 5, 5, 5, 3, 3; rest 2-3 min
B1. DB bench press @33X1; 8-12 reps; rest 1 min
B2. Wtd. pull ups pronated; 3-4 reps; rest 2-3 min x4
C. 30 HSPU 9″ Def. for time, every drop do 1 MU+ 3 dips
+
Row 1k
10 FS- 225#
30 wall balls
rest 7 min
x2

SCORE
A. 155, 175, 185, 195, 205
B1. 65#/h
B2. 26, 35, 44, 53
C. 9:27
+
1. 5:55
2. 6:07

Tue 26AUG14

AM
800m run @ 80% Aero.
walk rest 2 min
x6

PM
A. build to a 3 RM TnG clean
B1. Clean Grip DL; 5, 3, 1, 1, 1; rest 90 sec
B2. GHD hip ext; 8-10 reps; rest 3-4 min
C. Clean grip snatch balance with 3 sec. pause at bottom; 6-8 reps x3; rest 2 min
+
Helen
3 rounds for time
400m run
21 kbs 53#
12 pull ups

SCORE
AM runs all around 3:35 min
A. 265
B1. 315, 335, 355, 365, 375
C. 85, 105, 125
+
8:00

265# 3RM TnG Clean from Austin O’Neal on Vimeo.

Mon 25AUG14

AM
AD 0:30 sec. 85%
AD 0:30 sec. easy
x32

PM
A. FS @30X1; 3, 3, 3, [3,] [3]; rest 2-3 min
B. emom- 12 min
odd- L-sit strict pull ups (pronated grip) 3-5 reps
even- DB, SA torso row 8-10 reps- 65#
C. emom- 10 min
odd- 12 KB thrusters- 53#/h
even- 12 cal row
+
5 sets, changing order/set, same pace is goal
400m run
20 pull ups
6 MU
3 SC- 225#
15 BJ-SD- 30″

SCORE
A. 225, 255, 275, 305, 325
B. completed
C. completed
+
1. 5:20
2. 5:21
3. 5:30
4. 5:37
5. 5:42
* All pull ups 10/10, all MU 3/3

Fri 22AUG14

A. build to a 1 rep heavy snatch
+
5 rounds
G2OH-195#
9 UB T2B
rest 30 sec.
+
B1. Strict Press; 10, 10, 10, 8
B2. BB rows; 8, 8, 8, 8
+
4 rounds
45 sec. ME alt. weighted pistols- 53#
15 sec. rest
45 sec. ME HS walk in 30 ft. increments
rest 90 sec. btw sets

SCORE
A. 255 (just missed 270)
+
5:09 total time
+
B1. 95, 105, 115, 125
B2. 135
+
didn’t count but completed