Sun 30APR17

AM
A) Narrow grip OHS: 5 reps x 5 sets – LETS get those shoulder loosened up!

135, 185, 195, 205, 215
– these made B feel good from the start.

B) Segmented snatch + OHS: 1.2 x 8; rest 2-3 min – building from 185# – PERFECT reps

1. 185
2. 195
3. 205
4. 215
5. 220
6. 225
7. 235
8. 240

C) Back Squat: Every 3:00 x 10 sets
1-5 – 85% x 2-3
6-10 – 85-90% x 1-2

395 all x3
415 all x2

D) Front Squat: Amrap set @40X0 -275#

8

E) 5 sets:
12 GH back extensions – 55#
rest 30 sec
50m yoke walk – HEAVY
rest walk 2 min

Back ext. burned
Yoke walk: 4-45’s + 4-10’s

F) 3 RFT:
Row 21 cals
15 CTB pull up
9 SC thruster – 175#

9:11

Round 1: 3:00 + transition
Round 2: 6:20 (3:20) + transition
Round 3: 9:11 (2:51)

All rows done under 1 minute. All C2B’s unbroken. Barbell were steady singles. Burned out last set on the barbell.

PM
A) 5 sets @high effort:
Run 400m – Tru Form
5 Axle bar DL – 315# – add 10#/set
10 burpee bjo – regionals style 20″
50 weighted DU
rest walk 4 min

1. 4:08
2. 4:00
3. 3:48
4. 3:45
5. 3:46

*subbed 500m row at 1:47 pace for true form. Gym with the true form was closed and it’s cold, pouring rain, and windy aka miserable here*

DL: all unbroken. And I think I started at 325 and built by accident since the axel bar weighs less.
DU: 2 breaks, 1 break, then the rest unbroken

Fri 28APR17

AM
A) Hang snatch + OHS: 1.1 – Every 3:00 x 10 sets
sets 1-5 – 75-80%
sets 6-10 – 80-85%

185
205

B) Back Rack Yoke Walk: 50m x 5; rest 2-3 min – HEAVY

4-45# plates loaded

C) FT:
12-9-6
Power clean – 245#
50-35-15
GH sit up

9:20

Maybe overpaced the cleans up front and picked it up the last 2 sets.

D) Cool down 15-20 min AB EASy

On AB

PM
A) Deadlift: buidling to ONE tough set of 1 double OH grip, NO hook

365

B) Emom 24 min –
min 1 – 6 DL, 6 HPC, 6 S2OH – 185#
min 2 – HS walk 30m
min 3 – AB 18 cals
min 4 – Rest

Completed all within the times. DL’s split up 5/1 into unbroken HPC and S2OH. HSW divided in half bc I had to turn around. AB took about 50 sec each set

C) FT:
50 row cals
50 FS – 135#

5:10

WAY too hot on the row. Done sub 2 min then was shit in the FS’s: 20/15/15 but rough.

D) EASY Aer 15-20 min – COOL down

On AB

Thu 27APR17

AM
A) Hip Flow
5 min

Complete

B) Row repeats
Row 500m @1:38 pace
rest walk 90 sec
x 5
rest 5 min
x 3

1:38.X
1. 1
2. 1
3. 0
4. 1
5. 0
6. 0
7. 1
8. 0
9. 1
10. 1:37.9
11. 0
12. 0
13. 0
14. 0
15. 0

C) EASY Aer 15 min

On AB

PM
A) Jerk dip + SJ: 3.1 – every 3:00 x 10 sets – building load from blocks, SUSTAINED mechanics,

Started at 265 and built by 10# to finish at 355

B) Emom 14 min –
min 1 – Strict MU x 2-4
min 2 – Strict pHSPU x 4-6

All MU’s were 2.2 and legit. No winging. BOOM!

Strict pHSPU:
1. 6
2. 5
3. 4
4. 4
5. 4
6. 4
7. 2.1.1
– all unbroken until that last set. These were at a 7″ def + abmat.

C) Emom 14 min –
min 1 – Ring MU x 4-6
min 2 – Strict HSPU x 6-8

All MU’s 6 unbroken
All sHSPU 8 unbroken

D) 5 RFT:
Row 15 cals
12 CTB pull ups
9 burpee bj – 24″
– MUST show an increase in pace per round

5:58 total time

1. 1:05
2. 2:30 (1:25 but I slowly transitioned)
3. 3:50 (1:20)
4. 5:00 (1:10)
5. 5:58 (0:58)

All C2B unbroken. Picked up time with transition and burpees.

E) EASY Aer 20 min cool down

On AB

Wed 26APR17

AM
A)Clean + FS + Jerk: 8 sets – every 2 min – 1.1.1 – building load, ALL working sets tough, REALLY work on perfect mechanics

Started at 315 and built by 10’s to finish at 345. Big confidence boost here. Ever since Saturday’s 315 x6 I feel a ton better mentally about cleans.

B) Front Squat: every 3:00 – for 8 sets
sets 1-4 – 82.5% x 3
sets 5-8 – 87.5% x 2

315
335

C)Back Squat: Amrap set @40X0 -315#

11

D) 5 sets:
10 GH back extensions – 55#
20m prowler sprint – 225#
rest walk 2 min

Completed. Hamstring burner.

E) FT:
30 SS – 185#

4:25
– was hitting 1 every 10 seconds then gradually picked up the pace throughout. Quad burner only- legs were getting heavy at the end.

PM
A) 5 sets @high effort:
Run 400m – Tru Form
40 weighted DU
30 WB – 30#
20 TTB
10 FR lungs – 135/155/175/195/215
rest walk 5 min

1. 5:33
2. 5:35
3. 5:41
4. 6:18
5. 6:21

The 4th and 5th set of runs were rough on the true form.

DU: numerous breaks

WB: all 18/12

T2B: all 12/8

Lunges: all unbroken

* it was HOT in this gym. No windows. No air. Pretty sure the heat was still on.

Mon 24APR17

AM
A) Overhead Squat @21X1; 5,4,3,5,4,3,5,4,3; rest 3-5 min

205, 225, 245, 215, 240, 265, 225, 260, 290

B) FT:
15-12-9
Weight vest ring MU
Run 800m b/t each set on Tru form

14:36

MU: 8/5/2, 7/5, unbroken- BOOM
Runs: 4:04, 4:03 on true form

PM
A) Deadlift: buidling to ONE tough set of 2 double OH grip, NO hook

335

B) Emom 36 min –
min 1 – AB 18 cals
min 2 – burpee bj – 24″ x 12
min 3 – Row 20 cals
min 4 – 15 TTB
min 5 – 20 WB – 30#
min 6 – Rest

Complete. Very tough. Feel off the 5th set but was able to finish all the work with that spare minute to rest. 6th round was even more rough but finished all the work under 35:30. All T2B and wall balls unbroken.

C) EASY Aer 15-20 min – COOL down

Doing now on AB

Sun 23APR17

AM
A) Hip Flow: 5 min

Complete

B) Row 500m @1:38 pace
rest walk 1:1
x 12
+
EASY cool down 15 min
+
Skills 15 min – Your choice!

1:38.X
1. 7
2. 7
3. 6
4. 8
5. 8
6. 7
7. 6
8. 6
9. 6
10. 6
11. 5
12. 4
+
Romwod cool down
+
Strict bar MU and ring HSPU

C) EASY Aer 15 min

On AB

PM
A) Jerk dip + Jerk: 2.1 – every 3 min x 8 sets – building load from 275#, STAY fast and snappy!

275 start. Built by 5# to finish at 310.

B) Pull up complex:
3 strict L pull up
3 strict pull ups
3 strict CTB pull up
Rest 1 min
5 butterfly pull up
5 CTB pull up
5 bar MU
rest walk 3 min
x 3-4
– MUST be unbroken

Completed 4 sets. Felt smooth until the 4th set.

C) FT:
12 pHSPU -10″
100 weighted DU
12 Axle bar HPC- 175#
9 pHSPU
75 weighted DU
9 Axle bar HPC
6 pHSPU
50 weighted DU
6 Axle bar HPC

11:29

pHSPU: 8/4, 5/4, unbroken- these felt good today
Wtd DU: 40/35/25, 30/25/20, 30/20
HPC: 6/6, unbroken, unbroken

*shoulder burner

D) EASY cool down 15-20 min

On AB

Sat 22APR17

AM
A) Clean lift off + Clean with pause at knee: 2.1 x 8; res 2-3 min – building load

Started at 225 and built by 10# each set to finish at 295.

B) Back Squat @20X1 – every 3 min – 8 sets
1-4 – BS x 3 – 80%
5-8 – BS x 2 – 85%

375
395

C) Front Squat: Amrap set – 40X1 – 245# – SUSTAINED torso!

12
– was losing/lost front rack positioning

D) GH raise + GH back extension: 5.5 x 5; rest 2 min

Completed

E) FT:
12-9-6
SS – 205#, 225#, 245#

rest 5 min

FT:
12-9-6
C&J – 275, 295, 315#

10:23
– felt strong here. Maybe overpacked but all were solid.

21:17
– 275’s were super slow and shock to the body.
– 295’s were also rough
– 315’s get the best

PM
A) 4 sets @high effort:
Ski 500m
30m HS walk
35 GH sit ups
4 RC – 15′
Run 800m
rest walk 5 min

1. 10:32
2. 10:19
3. 10:21
4. 10:17