07/23/2017

Week of July 23

Day 1

1-1/4 BS 5-5-5 rest 2:30

(90, 95,100#)

EMOM 6:00

Evens: 9 pullups

Odds: 8 HSPU 2" riser

Then: 

For time: 

100 DU's then: 

  3 rounds

  16 wallball

  12  DB cleans (open weight) 

  8 Alt walking lunges, same weight. 

 Time: 11:23

Day 2

A. Single leg romanian deadlift, 3x3-4/side @20x1, 2:00 rest

B. Shoulder press, 2-2-2, begin a set every 2:00

4 sets, begin a set every 4:00 -- use any leftover time as rest: 

250m row 

10 DU

10 Burpees

10 DU

(this is meant as a DU under fatigue test. If it turns out that you are getting 2:00 rest, increase the Dus to 15 or 20. 

Day 3

A. 1 Clean pull + 1 power clean. 7 sets begin a set every :90

B. DB OHS - 2 hands; start extremely light. This will challenge mobility.  Get very warm and mobile before working this. 

C. Pendlay row 3 x 8, rest 2:00

then: 

at 90%

5 rounds: 

8 hang to overhead (hang clean and jerk, or hang snatch – moderate: 45/55) 

8 russian KBS heavy

8 HRPU

1 rope climb

Day 4

A. Snatch 15 minutes to build to a tough single. Speed under the bar over load. 

B. Snatch grip deadlift 3 x 4 at 85% 1RM, rest 2:00 between sets

Emom 8: 4 burpee box jump overs. 

then: 

outdoors as able: 

18:00 grind pace: 

25m farmer carry heavy, 25m overhead carry, axel bar moderate weight; 5 tire flips, 100m shuttle run (25/25/25/25)

Day 5 

Row 5 mins at Z1 pace

30 sets of 

:30 row at 90% aerobic 

:30 50% recovery row

5 mins z1  cool down

Approx. 5,750m

then: 

8 rope climbs, rest as needed

07/22/2017

A. Snatch gauntlet - start at #45, add 5lb total per rep until fail. Every
minute on the minute (failed at 90#)
B. Snatch grip deadlift 3 x 5 at 80% 1RM, rest 2:00 between sets (100#)
Emom 5: 3 pullups, 5 pushups, 8 squats (work fast and efficiently

then: 
outdoors as able: 
16:00 grind pace: 

100m prowler push light but fast, (50 down, 50 back)  (70#)
4 tire flips, 
100m sled drag, 
10 burpees.  
Rounds - 3 + 75m Prowler Push

07/20/2017

Did a little weightlifting today.
7 x 1 Squat Clean + 3 Front Squats (65, 70, 75, 80, 85, 90, 95#)

4 x 3 Clean Pulls (135#)
4 x 10 Back Extensions
4 x 10 Barbell Curls
4 x
:05 Hollow Body, 5 Tucks, 5 V-ups, 6 Jacknives, :05 Hollow Body

07/19/2017

A. 1 squat clean + 1 split  perk. 7 sets, rest as needed (75, 85, 90, 95, 100, 100, 105#)

B. 1 arm DB OHS 3 x 3-4 per side, rest 1:00 between sets

plus

for time: 

21-15-9

OHS  #45-55.  Find a weight you can do UB (45#)

Row Cals

Box Jumps
Time: 10:59

Finish work: 

2 round not for time: 10 Db shrugs (50#)

10 GHD situps

0718/2017

A. Single leg romanian deadlift, 3x5-6/side @20x1, 2:00 rest (60#)

B. Shoulder press, 3-3-3, begin a set every 2:00 (85, 85, 90#)

+

For 16:00 – this is meant to be once thru- as soon as you finish the KBS, rest until the next 4:00starts

0:00-4:00: 300m row + 30 kettlebell swings (16kg)

4:00-8:00: 300m row + 25 sit ups

8:00-12:00: 300m row + 22 TOUGH 1-arm alternating dumbbell snatches (30#)

12:00-16:00: 300m row + 20 hand-release push ups

Run 400m

07/17/17

1- 1/4 Back squat: 6-6-6  weight rest 2:30 start and end slightly heavier than last week (85, 85, 90#)

Emom 8: 

  Evens: 7  pullups any way - (worked on butterfly)

  Odds: 6-7 HSPU any way. Strict, kipping, deficit. Challenge yourself. (Kipling)

Then: 

For time:  

30 double unders

30 wallball

20 double unders

20 wallball

10 double unders

10 wallball

Time: 7:13

07/15/2017

Snatch Hip drills 3-4 minutes lightest bar.

Squat snatch: 12 1 at 60%-70% of 1rm, begin a rep every :60. knuckles to
floor, core tight (60#)

OHS from floor - build to a tough set of 5 in 3 sets (60, 65, 70#)

Clean Pull  - EMOM 6:00  at 108% 1RM rest as needed. 

For time: 
30 power snatches at #45 (1:23 unbroken) 500m row (1:59.9)

07/14/2017

Run 5:00 at Z1 pace 

then:
24 sets:  run :30 at 90% aerobic, :30 recovery pace

I had someone working out with me today so this was much more pleasant. 

then:
2 rounds at a very relaxed pace (this may take a full 30 minutes so no need
to go hard) 
1300m row
15 wall walks (this was probably the hardest part of this workout)
100m farmer carry #24 kg (53# each hand)
45 double unders. 

07/13/2017

Power clean: build to a tough single w/ a :02 pause in the cause before
standing up. Max 7 reps.  (85, 90, 90, 95, 100, 105, 105#)

Split jerk from boxes 3 x 1.1.1 rest :10/2:00 (85, 95, 105# no Jerk blocks)

10:00 gymnastics work: focus on weaknesses in both pushing and pulling;
short sections of 2-3 minutes (TTB) (WB) focus on identifying
inefficiencies. (HSPU - worked on Kipping and speed, TTB)

Then
for 16 minutes, begin a set every 4 minutes. 
10 burpee box jump overs, 10 1-arm DB thrusters #30) (5 L, 5 R), 10 TTB, 10
ring dips, 20 DU's 
I did not do the Ring Dips, only had :30 rest between rounds. This was tough but happy because was able to string double Unders together for the first time in a long time. 

07/12/2017

Warm up: tall snatch to snatch balance, empty bar or moderate weight,
1-1-1-1-1 rest as needed. 

2-position snatch: floor then just above knee; 6 sets rest as needed
betgween.  Focus on speed under bar over load. (55,60,60,65,65,70, 70#)

Press: 2-2-1-1-1 :02 pause at the top rest 2:00 (75, 75, 80, 85, 90#)

Single leg clean grip RDL, 3 x 8/leg, rest :60 between right and left, then
2:00 between sets. 55# - these were tough but liked them once I got the hang of them. 

3 x 10 back extensions, rest as needed.

then: (if time) 
2 sets: 
60 DU's
rest :30 
15 WB
rest :30 
15 russian KBS #53
1:00 rest
4:54/4:24 (urg! Double Unders 😝)

07/10/2017

1- 1/4 Back squat: 8-8-8  weight rest 2:30 start fairly light (65, 75, 80#)

Emom 8: 

  Evens: 7 UB pullups

  Odds: 5 UB HSPU

Then: 

10 rounds:

15 double unders

15 air squats

Time: 12:14

07/09/2017

Today was a rest day so did this at about 75%

Dallas 5
5:00
Burpees (63)
1:00 rest
5:00
7 Deadlifts (125#)
7 Box Jumps
Rounds - 5 (70 reps)
1:00 Rest
5:00
TGU (25#) (12)
1:00 Rest
5:00
7 Snatches (55#)
7 Push ups
Rounds - 4 (56 reps)
1:00 Rest
5:00
Row (69 cals)

07/08/2017

run 5 mins at Z1 pace

30 sets of 

:30 run at 90% aerobic pace (just short of lactic - about 5k pace)

:30 50% recovery run

5 mins z1  cool down

I did not enjoy this workout. I still do not like running that much. 

then: 

not for time: 10 atlas stone over shoulder

07/07/2017

A. 1-1/4 FS: 5-5-5 rest 2:30 (75#)
B. Dead-hang to inverted  3 x 4
C. Seated alternating KB press (sit on floor, feet in front.  VERY light: 3
x 8 (4 per arm) (25#)

Then: Amrap 7:00 
3 FS #65, 3 Bar facing burpees, 6 FS, 6 BFB, 9,9, 12,12, etc.
Rounds - 12 + 6 Front Squats

07/06/2017

I did a light workout this morning and some accessory work. 

AMRAP 8:00

Bike 10 cal

20 KBS (16kg)

:30 Plank Hold

Rest 2:00

AMRAP 8:00 

Row 10 cal

20 Ball Slams (20#)

:30 Hollow Body Hold

4 x 10 Bulgarian Split Squat

4 x 10 Bottom up KB Press

2 x :05 Hollow Body Hold

5 Tuck Crunches

5 V-ups

6 Firecrackers

:05 Hollow Body Hold 

07/05/2017

A. 1 Power clean + 1 split  perk. 7 sets, begin a set every :90. (75, 85, 90, 95, 95, 100, 105#)

B. 1 arm DB OHS 3 x 5 per side, rest 1:00 between sets (definitely some flexibility issues, but went better today)

plus

Amrap 4:00

Run 400m, 15 box jumps overs, in the remaining time, max KBS #35 (17 reps)

rest 4:00

Amrap 4:00; Run 400m, 10 box jump overs, max heavy wallballs - #20 to 9' (12 reps)

rest 4:00

4:00 amrap: Ruw 400m, 8 burpee box jumps, rope climbs (subbed towel Pull ups for rope climbs - 4 reps)

Still feel like I am only working at about 80%. 

07/04/2017

3 rounds not for time:

10 shoulder taps

10 scap push ups

10/side light banded external rotations

+

A1. Clean-grip deadlift, 3-3-3-3 @31x1, :60 rest (125, 145, 165, 185#)

A2. 40m offset carry (1-arm overhead, 1-arm with KB in front rack), :60 rest (16kg)

B. Strict pull up clusters, 4x2.2.2, focus on using ONLY LATS to pull, rest as needed 

+

4 rounds for time:

10 power cleans, 85

12 bar-facing burpees

8 pull ups

Time: 12:57 (working at about 80%, so don't trigger a coughing fit 🤧)

07/03/2017

3 x 6 1 1/4 Back Squats (light 85#, knee were very crunchy today)
EMOM 8:00
Odd - 6 Pull ups (unbroken)
Even - 4 HSPU (unbroken)
Then
3 rounds
40 Double Unders
10 DB Squat Cleans (25#)
10 DB Walking Lunges
10 STO
Time: 14:14 (had difficulty breathing as I was recovering from a chest cold.)

07/02/2017

5:00 Z1 Run
20 sets :30 Run @ 90% aerobic/:30 recovery pace
Then
On 6:00 clock
1000m Row
Remaining time Shoulder to OH (75#)
Reps = 16 (Row was slow and STO was just sucky)
4:00 Rest
6:00
1000m Row
25m Bear Crawl/8 KBS (44#)
Reps - 1 round

07/01/2017

Played golf today. Only wanted to play 9 holes but ended up playing 18. First 9 were a warm up, second 9 played much better. It's a love/hate relationship with golf ⛳️, love the challenge/hate that I suck at it 90% of the time.

06/30/2017

Finally feeling a bit better.
5:00 Snatch Hip Drill
6 x 2 2-position Snatch + Snatch Balance + OHS (55,60,65,70,72.5,75#)
EMOM 6:00
Clean Pull @ 105 1RM (135#)
3 x @ 85%
200m Run
15 Front Squats (75#) painful as hamstring was extremely tight.
Time: 10:19
3 x 8 Strict Toes to Rings