August 25th, 2014

AM
A. 1 push jerk + 1 split jerk from blocks, 5 x 1 tough; 2:00 rest: 145 kept it light, felt off
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh on way up & down), 4 x 1.1 tough; :20 between singles, 2:30 rest: 145, 165, 175, 185
C1. Weighted ring dips, 3 x 4-6, 20X1; :60 rest: 10# x4 each set
C2. Weighted CTB supinated-grip pull-ups, 3 x 2-3, 21X0; 2:00 rest: 10# x3 each set
+
For time:
50 toes-to-bar, 3 burpees @ every break
Time: 4min flat
 
PM
10-8-6-4-2 for time:
Hang power cleans, 125
Burpee box jump-overs, 24/
Time: 6:30
Notes: broke up clean sets in half, last set of 2 unbroken, kept a consistent pace on the burpee box jump overs
+
12 sets:
:30 row @ 90% aerobic
:30 rest

August 23rd & 24th, 2014

08.23

AM
5000m row @ Z1
 
PM
A. Power snatch, 6 x 2 touch-and-go @ 75-80% of 1RM; begin a set every :45
+
8:00 @ 85% of [50 row calories + 50 wall balls @ 14 to 10 + max muscle-ups in remaining time]
8 muscle ups
4:00 rest
8:00 @ 85% of [5 hang power snatches @ 65 + 10 burpees + 35 double-unders]
4 rounds + 12 reps
4:00 rest
8:00 @ 85% of AirDyne calories
95 cals
08.24
30:00-60:00 Z1 walk, hike, swim, or bike

August 22nd, 2014

AM
A. Squat clean, build quickly to a single @ 80-90% 1RM: 185#
B. 1 & 1/4 front squats, 2-2-1-1; 3:00 rest: 155, 155, 165, 175
C. Weighted glute-ham raises, 3 x 5-7, 30X1; 2:00 rest: I can’t do these weighted yet, but I did unassisted 7, 7, 5
D. 1-arm overhead carry, 3 x 15m/side heavy; :60 rest between sides: 50#
+
For time:
:60 front leaning rest on rings
15 Russian kettlebell swings, 70
:60 front leaning rest on rings
15 Russian kettlebell swings, 70
:60 front leaning rest on rings
 
PM
30:00 @ easy pace:
1200m row
200m Farmer’s walk, 53/hand
15 wall walks
48 double-unders
1 + 1200m row + 10 wall walks

August 21st, 2014

AM
A. Hang power snatch, 7 x 2 moderate; begin a set every :90: 115#
B. Clean-grip deadlift, 12 x 1 @ 245, begin a set every :30
C1. Close-grip bench press, 2-2-1-1, 20X1; :60 rest: 135, 145, 150, 155
C2. Pendlay row, 4 x 3-4, 20X0; 2:00 rest: 124 (4) x4
+
3 sets for even times:
300m row
7 handstand push-ups, 2-4″ deficit
10 strict pull-ups
50 double-unders
3:00 rest
Splits:
4:08
3:51
3:42

PM
15:00 AirDyne @ Z1
+
3 sets:
:15 AirDyne @ max effort
2:45 rest
+
AMRAP in 5:00:
Rope climbs

August 19th, 2014

AM
10 sets:
250m row @ moderate effort
1 wall walk
3 butterfly CTB pull-ups – this is just practice, go for the CTB and see what happens
:30 rest

PM
A. 1 snatch high-pull + 1 muscle snatch + 1 snatch high-pull, 5 x 1 fast/crisp; begin a set every :90: 85#
B. Back squat, build from an empty bar to a tough single – not for time, only rest is to add plates, get focused, and lift: 240#
C. Squat snatch, 8 x 2 touch-and-go tough; begin a set every :90: 125#
D. Double KB front rack reverse lunges, 3 x 6-8; 2:00 rest: bb again, 125 8 each le x3
+
4 sets:
:50 row @ 97%
5:30 rest

August 18th, 2014

AM
10 sets:
:30 AirDyne @ 90% aerobic
:30 rest
+
10 rounds @ easy pace:
2 dead hang to inverted– I did 2 unbroken skin the cat
1/side heavy Turkish get-up + windmill: 45#
+
10 sets:
:30 row @ 90% aerobic
:30 rest

PM
A. 1 push jerk + 2 split jerks from blocks, 5 x 1 tough; 2:00 rest: 155#
B. Clean-grip deadlift, 8-5(accidentally did 6)-2 touch-and-go tough; 2:00 rest: 215, 235, 265
C1. 1-arm DB shoulder press, 3 x 2-4/arm, 21X1; :10 rest between arms, :60 rest 35# 4/arm
C2. Weighted CTB supinated-grip pull-ups, 3 x 3-4, 21X0; 2:00 rest: 15# 3 each set
+
5 sets working on speed/efficiency:
5 power clean to overhead, 115
7 CTB pull-ups
9 burpees, as fast as possible
3:00 rest
+
2 rounds @ 80%:
100m L-arm DB overhead carry, heavy
100m R-arm DB overhead carry, heavy

50#

August 17th, 2014

AM
10 sets:
500m row @ 1:56-1:57/500m – call the session if you can’t hold sub-1:57.0
2300 rest (6:00 rest after set 5)

PM
A. Power snatch, 12 x 1 @ 88% of 1RM; begin a set every :30 135#, getting easy
B. Muscle-ups, 10 x 2 unbroken; :60-2:00 rest between, ensure perfect reps
Notes: no failed reps, waited 1 minute each set but last set- rested 2 min
+
8:00 @ 85% of [20 box step-up & step-downs @ 20 + 8 knees-to-elbows + 200m row]
4:00 rest
Notes: 2 + 20 step ups
8:00 @ 95% of [5 hang power cleans @ 115 + 8 bar-facing burpees + 40 double-unders]
4 or 5 rounds? Sorry don’t remember this one– but definitely died on the burpees
+
10:00 walk cool-down

08.17
30:00-60:00 Z1 walk, hike, swim, or bike