Sun 28AUG16

AM

A) RTW 90 min – implement Upper tspine mobility, advanced gymanstics and play with skills

6 sets ~ 50 min
1 min AB
1 bar MU
1 min jog
1 min shoulder stretches
1 min row
1 strict MU
1 min single unders
1 min FS HSPU
+
Some Todd drills and LAX ball work

Noon

A) Hang Power Clean: Tng x 3 – every 75 sec x 6 sets – speed focus, work on mechanics

135, 155, 170, 185, 200, 215

– focused on pushing my hips back on the catch

B) Back Squat @20X1; 4,3,2,1; rest 3-5 min

335, 355, 375, 400

C) Emom 8 min – Tng HS x 3 – LOW load, barrow grip and perfect mechanics

Started at 75# and added 10# each set to finish at 145. Hang squat snatched them.

D) FT:
21-15-9
DL – 315#
30-20-10
Ring dips

4:29

DL: unbroken and tough. Wobbly legs to the rings. Hamstrings.
Dips: 15/15, 10/10, 8/2- had to fight for the last couple reps of each set.

PM

A) FT:
Row 35 cals
Run 400m
7 pHSPU
100 DU
35 AB cals
7 pHSPU
35 AB cals
100 DU
7 pHSPU
Run 400m
Row 35 cals

15:53

Rows: around 1400cal/h pace. Second set finished strong over 1600
pHSPU: all unbroken and felt really good.
AB: both sets were kept at 67 rpm. Took a little over 2 min apiece.
DU: both unbroken. Second set burned up the shoulders.

Sat 27AUG16

AM

A) Row 30 sec @85-90%
rest walk 30 sec
x 24
+
Yoke walk OH x 300m – change load every 50m

Rows were under 1:45 pace
+
Actually did closer to 400m and switched weight every 100m due to space

Noon

A) Tall Jerk: 3,3,3,3,3; rest as needed – MODERATE, FAST

95, 105, 115, 125, 135

B) Split Jerk: 2 rep – every 90 sec x 8 sets – building small from 275#

Built by 5# every set to finish at 310. Felt good, fast, and snappy.

C) Dumbbell Strict Press: 6-8 x 4; rest 2 min

35, 40, 45, 50

D) FT:
25 GH sit ups
9 S2OH – 185#
15 BJO – 30″
25 GH sit ups
7 S2OH – 155#
12 BJO – 30″
25 GH sit ups
5 S2OH – 165#
9 BJO – 30″

7:15

– GHD’s were tough. Abs still sore from the comp…
– S2OH went easily UB. Second bar went 175- ignited it was a typo.

E) 3 sets @consistent high effort:
WB x 25 – 30#
15 ski cals
15 burpee to 12″
15 cal AB
rest walk 2:30
– reduce rest per set by 15 sec

1. 4:43
2. 4:45
3. 4:42

WB: unbroken
Rowed instead of ski. Kept above 1300 cal/h pace
Burpees were actually to 17″
AB at about 65 rpm

PM

A) “Josh”

4:40

Pull ups: 21/21, 8/8/8/6, 7/5/3/3- mostly biceps, some lats

Fri 26AUG16

AM

A) AB 30 sec @85-90%
rest walk 30 sec
x 24
+
Advanced skills practice

70-75 RPM
+
Double Touches- butterfly
Triple Touches- non butterfly
freestanding hspu- consistently getting 5

PM

A) Front Squat: 3,2,1; rest 3-5 min – NO fails

315, 335, 355

B) SC + HSC: every 90 sec x 6 total attempts – begin each set with 6 TTB/CTB

235, 245, 255, 265, 275, 285- failed pull on HSC

– Butterfly double taps first 4 rounds then regular kip. All unbroken though.
– that combo into one another was a lot tougher than I thought it was going to be.

C) FT – use 3 bars:
21 HSPU strict
9 PS – 185#
15 strict HSPU -3″
7 PC – 235#
9 pHSPU
5 SC – 285#

8:17

– all bar work singles
sHSPU: unbroken
-3″: 5/3/3/2/2
pHSPU: 5/4

D) Amrap 8 min:
1 LLRC
35 DU
15m HS walk

5 + 1
– HSW unbroken.
– LLRC felt good

Sat 20AUG16

A)Competition – BE CAREFUL

Event 1: Handstand Triplet

AMRAP in 12 Minutes:
• 6 Strict Handstand Push-ups
• 12 GHD Sit-ups
• 15 Box Jump Overs (24″/20″)
(Strict Handstand Push-ups increase by 3 reps every round.)

Place: 1st
Score: 269 reps (2 or 3 GHD’s in the round of 24 HSPU)
Notes:Yup, I won a strict HSPU workout. The other work in the workout gave me just enough time to recover before going back to the HSPU. I was unbroken through the round of 15. Then went 9/9, 7/7/7, then just chipped away on the 24’s. I was a good 14 reps ahead of second place.

Event 2: Clean Couplet

AMRAP in 10 Minutes:
15 Lateral Barbell Burpees
10 Squat Cleans (#205/145)
15 Lateral Barbell Burpees
10 Squat Cleans (#225/165)
15 Lateral Barbell Burpees
10 Squat Cleans (#245/175)
15 Lateral Barbell Burpees
With time remaining, AMRAP Squat Cleans (#275/185)

Place: 2nd
Score: 92 reps (2 cleans at 275)
Notes: Winner had 4 reps at 275

Event 3: Mini Chipper

30 Muscle-ups
30 Calories on the Airdyne
60 Pull-ups
60 Calorie Row
90 Wall Ball Shots (#30/20)

Place: 3rd
Score: 17:51
Notes: This was brutal. PR’d my 30 MU’s for time at 3:18 but I was far from the first one off the rings. I don’t remember how I split them up but I was all over the place. They didn’t feel good. Had to make up time on the AD. Pull-ups were 10/10/10/10/5’s. Row I had to go out hard to catch up. Wall balls were tough. 10’s to start then all over the place. Winner was at 17:03.

Event 4: Running Randy

3 Rounds Of:
• 25 Power Snatch (#135/95)
• Run 200 meters

Place: 1st
Score: 9:09
Notes: All singles and felt good. Second place was at 9:22.

Overall Place: 1st

Thu 18AUG16

AM
A)RTW 30 min EASY
– implement somners drills, Todd skills and EASY aerobic work

Done.

AB
Dynamic Stretch
Todd Drills
Somner sPL progression

B)Chest to Bar Pull-Up: Amrap set x 2; rest 8 min

35 and 27
– Not my best.

C)Cool down 15 min

easy AB

PM
A)Clean and Jerk: bulding to a max – Bop bop style, which essentially means no rest on shoulders

325 (10# PC PR)

– Almost hit a 335 for a PC. Pulled the hell out of it but bashed my chest into it and it got away. Second attempt didn’t pull enough.

B)Clean and Jerk: 5 RM – SAME style at A

275

– smooth. Probably could have done more but my grip was giving out.

C)Regionals 2016 – Event 7
– AB/HSW/OHS/Row/burpeebj/OHS

13:57

– Felt like I was flying but I guess I was being a bitch on the burpees.

Tue 16AUG16

AM
A)Row EASY 15 min
+
Run 15 min EASY
+
Todd moiblity 15 min

2:13.3 avg pace row (3376m)
+
Run outside
+
Thoracic mobility.

PM
A)Back Squat: building to a single for the day

445

B) Max height box jump in 15 min

47″ no step.

C) Strict Handstand Push-up: Amrap in 5 min

73

10/10/10/10/10 at around half way on clock then went 5’s then mix of 3’s and 2’s. One fail as time went out.

D)FT:
50 C&J – 155#

5:07

– Went out a little too hot. Not an excuse though. Not happy with this at all. I was just being a little bitch.