I. Power Cleans (1@75, 1@80, 2@85, 2@90, 2@95, 1@100, 1@105
II. 3 x 2 Clean Pulls 105#
III. Front Squats 3-3-2-2 (80,90,100,105#)
IV. 4 x 500m Row Rest 2:00 between sets
Average 1:57 pace
V. 3:00 min double unders (totally sucked at this, maybe got 30)
Rogue Fitness
Thursday, September 25, 2014
09/22/2014
I. Hang Squat Snatch Clusters 4 x 1.1.1.1
40#, 50#, 55#, 65#
II. 4 x 2 Back Squats
90#, 100#, 110#, 115#
III. For Time
750m row
8 Wall Walks
50m Farmers Carry 53# each hand
500m Row
4 Wall Walks
50m Farmers Carry
250m Row
Time: 13:55
40#, 50#, 55#, 65#
II. 4 x 2 Back Squats
90#, 100#, 110#, 115#
III. For Time
750m row
8 Wall Walks
50m Farmers Carry 53# each hand
500m Row
4 Wall Walks
50m Farmers Carry
250m Row
Time: 13:55
Saturday, September 20, 2014
09/20/2014
I. AMRAP 8 min.
150m Row
30 double unders (need to get better at these)
5 HSPU (got very dizzy today, could be due to this cold)
Rounds = 2
Rest 4:00
AMRAP 8 min
10 Walking lunges
10 KBS
6 Toes to Bar
Rounds = 4 + 10 +2
Rest 4:00
AMRAP 8 min
6 Ring Dips
7 GHD Sit ups
3 Power Snatches (65#)
Rounds = 4 + 5
Rest 4:00
AMRAP 8 min
Row (calories)
789
150m Row
30 double unders (need to get better at these)
5 HSPU (got very dizzy today, could be due to this cold)
Rounds = 2
Rest 4:00
AMRAP 8 min
10 Walking lunges
10 KBS
6 Toes to Bar
Rounds = 4 + 10 +2
Rest 4:00
AMRAP 8 min
6 Ring Dips
7 GHD Sit ups
3 Power Snatches (65#)
Rounds = 4 + 5
Rest 4:00
AMRAP 8 min
Row (calories)
789
09/19/2014
I. 1 Hang Snatch + 2 OHS pause :02 in hole, build to max 70#
II. 10 x 3 Back Squats 95# begin set every :60
III. 3 x 4 KB clean and jerks (35#) :30 row Rest 1:00 between rounds
Found the clean and jerks to be very challenging
Then 3 x 10 Ball Slams, 35 double unders (I suck at these) Rest 1:00 between rounds
2:07, 2:20, 2:25
Then 3 x 15 KBS, 15 Burpees Rest :30 between rounds
1:53, 1:53, 1:57
Today kicked my butt!!!
II. 10 x 3 Back Squats 95# begin set every :60
III. 3 x 4 KB clean and jerks (35#) :30 row Rest 1:00 between rounds
Found the clean and jerks to be very challenging
Then 3 x 10 Ball Slams, 35 double unders (I suck at these) Rest 1:00 between rounds
2:07, 2:20, 2:25
Then 3 x 15 KBS, 15 Burpees Rest :30 between rounds
1:53, 1:53, 1:57
Today kicked my butt!!!
09/17/2014
I. 3 x
8 alternating DB Snatch 40# (challenging tip from another coach to start lower and use legs more made this doable)
8 Pistols (having to modify)
16 double unders
II. 4 x
200m row, 6 DB Thruster (30#), 8 Burpees to a 45# plate, 10 Toes through rings
4:15, 4:30, 4:00, 3:58 (toes through rings was a new movement but the last set was able to string all 10 together)
IV. 40 pull ups 4:05
09/16/2014
I. Power Clean
1 @ 70#, 1 @ 75#, 2 @ 80, 2 @ 90, 1 @ 95, 1 @ 100#
II. 3 x 2 Clean Pulls @ 100#
III. 4 x 3 Front Squat 75, 85, 90, 95#
IV. 8 x 500m Row @ 1:59 pace
Rest 2:00 min, rest 5:00 between sets 4 and 5.
I had a very difficult time maintaining this pace.
1 @ 70#, 1 @ 75#, 2 @ 80, 2 @ 90, 1 @ 95, 1 @ 100#
II. 3 x 2 Clean Pulls @ 100#
III. 4 x 3 Front Squat 75, 85, 90, 95#
IV. 8 x 500m Row @ 1:59 pace
Rest 2:00 min, rest 5:00 between sets 4 and 5.
I had a very difficult time maintaining this pace.
09/15/2014
I. Hang Squat Snatch Clusters 4 x 1.1.1
Rest :15 between cluster 2:00 between sets (35,45,55,65#)
II. Back Squat 4x3 Rest 3:00 (85,95,100,105#)
III. EMOM 10 minutes Power Snatch 65#
IV. EMOM 8 minutes
Even = 4 HSPU
Odd = 6 Wall Balls 20#
After 2 weeks off I was dead after this!
V. 15 minute cool down Run Yay! Ran for 15 minutes and no problem with my foot!
Rest :15 between cluster 2:00 between sets (35,45,55,65#)
II. Back Squat 4x3 Rest 3:00 (85,95,100,105#)
III. EMOM 10 minutes Power Snatch 65#
IV. EMOM 8 minutes
Even = 4 HSPU
Odd = 6 Wall Balls 20#
After 2 weeks off I was dead after this!
V. 15 minute cool down Run Yay! Ran for 15 minutes and no problem with my foot!
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