Wednesday 4/27/2016

Part A: AMRAP 6
5 Bent Over Rows (45s)
8 Pistols

Rest 3 minutes

Part B: AMRAP 6
4 Push Jerks (35s)
8 Ring Dips

Rest 3 minutes

Part C: AMRAP 6
8 Box Jumps (24″)
40 Double-Unders

Rest 3 minutes

Part D: AMRAP 6
4 Front Squats (35s)
6 Hand Stand Push-Ups

A: 4+10
B: 4+9
C: 4+18
D: 4+2

Friday 4/8/16

Part A:
Front Squat 3-3-3+
(70%/80%/90% of 90% 1RM)

Part B:
21-15-9
Power Clean (135/95)
Front Rack Lunge
Jerk

Part C:
Midline work
For 5 minutes complete
3 V-ups every 15 seconds

Me:
Part A: 245 (3)
Part B: 18:12 Rx
Part C: Completed

Thursday 4/7/16

Skills Set
Pull-Up Skills:
1 Strict Pull-up, 10 seconds rest
2 Strict Pull-ups, 20 seconds rest
3 Strict Pull-ups, 30 seconds rest
…continue until unable to maintain unbroken pull-ups. Upon failure, rest 60 seconds, then perform a max effort unbroken strict pull-ups
**Scaling option: rack pull-ups

Part A:
3 Rounds
400m Run
10 Alternating DB snatch (45/35)
10 Ring Dips
400m Run

~ Rest 2 minutes between rounds

Me:
Skills: Completed round of 6
Part A: 19:13 Rx

Monday 4/4/16

Skills
Double-Under Skill Work
(Beginner)1 minute unbroken single unders / Rest 30 sec
1 minute 5 single unders, 1 Power Jump / Rest 30 sec
1 minute 5 single unders, 2 Power Jump / Rest 30 sec
1 minute Power Jump string attempts
(Intermediate) 6 Rounds
AMRAP Unbroken DUs in 30 Seconds / Rest 30
(Advanced) 6 minutes to complete
25 – 50 – 75 – 100 Unbroken Double Unders
Rest as needed between efforts

Part A:
Back Squat Custom DeLoad
6 sets, performing one set every 2 minutes of:
Set 1: 8 reps (70% of 80% of 1RM)
Set 2: 6 reps (75% of 80% of 1RM)
Set 3: 4 reps (80% of 80% of 1RM)
Set 4: 8 reps (75% of 80% of 1RM)
Set 5: 6 reps (80% of 80% of 1RM)
Set 6: 4 reps (85% of 80% of 1RM)

Part B:
AMRAP in 10 minutes
1 Manmaker (35/25 DBs)
2 Alternating Weighted Lunges (35/25 DBs)
2 Manmakers
4 Alternating Weighted Lunges
3 Manmakers
6 Alternating Weighted Lunges
4 Manmakers
8 Alternating Weighted Lunges

Continue adding 1 and 2 reps, respectively, until time is up.

Me:
Part A: 205 (8)
Part B: 6+1 Rx

Friday 4/1/16

Skills
Banded Snatch Balance
3×3
(Increasing resistance per set)

Part A:
Snatch Classic
EMOM 10 minutes
Min 1-3: 2 Snatch Classic: 55-65%
Min 4-6: 2 Snatch Classic: 65-75%
Min 7-10: 1 Snatch Classic: 80%+

Part B:
25-20-15-10-5
Slam Balls (20/15)
Russian Twists (20/15)

Me:
A: 115 – 115 – 115 – 135 – 135 – 135 – 145 – 145 – 155 – 155
B: 6:18 Rx+ (30# slam ball)

Thursday 3/31/16

Part A. Snatch
A. 1RM Snatch Balance
B. Work up to a heavy Power Snatch + Hang Squat Snatch

Part B. Strength
Pause Overhead Squat – 5×2
*3 Second Pause in the Bottom

Part C. Conditioning
2 RFT:
20 Pull ups
30 Push ups
40 Situps
50 Squats

Me:
A: 155 (dropped 155 on my back and quit)
B: Skipped because of (A)
C: 9:xx