Thursday 7/30/15

Part A:
Push Press (6 sets, performing one set every 2 minutes)
Set 1: 6 reps (start around 75-80% of your 1RM)
Set 2: 4 reps (add weight)
Set 3: 2 reps (add weight)
Set 4: 6 reps (at Set 2 weight)
Set 5: 4 reps (at Set 3 weight)
Set 6: 2 reps (at today’s heaviest 3 rep max [approximately 90-95% of your 1RM])

Part B:
EMOM for 10 minutes (10 sets*) of:
1 Hang Snatch

Me: 185 / 165

Monday 7/27/15

1. Snatch
On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
3×3 Back Squat

3. Conditioning
21-15-9:
Push Press, 95/65
Pull-Ups

4. Conditioning
25-20-15-10-5:  Row (Calories)
50-40-30-20-10: Double-Unders

Me:
1. 115-115-115-115-135-135
2. 265-265-265
3. 5:04 (Original workout required Squat Snatch and C2B)
4. 7:58 (Original workout required Assault Bike)

Wednesday 7/22/15

1. Snatch
A. 3×3 Snatch Balance
B. 2×2 Hang Squat Snatch
C. 1×1 Squat Snatch

2. Strength
5×3 Banded Front Squats

3. Strength
5×5 Bench Press

4. Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders

Me: All sorts of substitutes today to take out any pulling motions due to forearms.
1A. 3×3 Strict Press: 95-115-125
1B. 2×2 Push Press: 145-165
1C. 1×1 Push Jerk: 195 (PR, though wasn’t going for it; didn’t warm up with lighter or push for more)
2. 95-145-195-195-205 (Blue Band)
3. 95-145-165-165-175
4. Substituted rowing for box jumps
Round 1: 15-15-200m-35
Round 2: 10-12-200m-30
Round 3: 10-9-200m-30
Skipped Rounds 4, 5.

Monday 7/20/15

1. Front Squat
Quickly work up to a heavy single

2. Snatch Grip Push Press
Quickly work up to a heavy single

3. Snatch Grip Push Jerk
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

6. Front Squat
Quickly work up to a heavy single

7. Gymnastics Conditioning
50 Strict TTB for time

8. Conditioning
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

Me:
1. 3×135 – 2×205 – 225 – 235 – 245 – 255 – 265
2. 2×115 – 135 – 185 – 195 – 205
3. 185 – 205 – 225 – 235
4. Skip
5. Skip
6. Skip
7. 2:25 (Kipping)
8. 14:41 Rx

Thursday 7/16/15

1. Strength
“The Other Total”
A. 1RM Clean
B. 1RM Bench
C. 1RM OHS

2. Conditioning
“Zues”
3 RFT:
30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull, 75/55
30 Box jumps, 20″ box
30 Push press, 75/55
30 calorie Row
30 Push-ups
10 Body weight Back squat

Me:
1A. 227 PR
1B. 220 (Stopped because of forearm issues)
1C. Skip
2. 37:05 (Round 1 Rx, Rounds 2-3 at 20 reps each)

Tuesday 7/14/15

1. Clean and Jerk
EMOMx15: 1 rep at 85%

2. Strength
A. 5×2 Push Press – first rep is from back rack, second rep is from front rack
B. 2×20 Strict DB Press

3. Gymnastics Conditioning
3×9 unbroken Bar Muscle ups for time

4. Conditioning
5 Rounds:
15 CTB
25 Cal Row
50 DU
Rest 1:00 between rounds

Me:
1. 185 across
2A. 165 – 165 – 175 – 175 – 165
2B. 25 – 30
3. Bar Muscle Up Skills
4. Skipped.

Monday 7/13/15

1. Snatch
3X3 at 80%
2×2 at 85%
1×1 at 90%
2×2 at 85%
3×3 at 80%

2. Snatch Accessory Work
3×3 Snatch Pulls at 95% of 1RM Snatch
2×2 Snatch Pulls at 110% of 1RM Snatch
1×1 Snatch Pulls at 125% of 1RM Snatch
2×2 Snatch Pulls at 110% of 1RM Snatch
3×3 Snatch Pulls at 95% of 1RM Snatch

3. Strength
3×5 Front Squats with bands or chains

4. Conditioning
“Hang Squat Snatch Biathalon”
400m Run
21 Hang Squat Snatches (115/80)
400m Run
15 Hang Squat Snatches (115/80)
400m Run
9 Hang Squat Snatches (115/80)
*200m Run Penalty if bar drops

Me:
1. 135 / 145 / 155 / 145 / 135
2. Skip
3.185 (Blue Band)
4. 12:04 (95#, 50/25 Double Unders instead of 400/200m Run)

Friday 7/10/15

1. Pulls
3×3 Deads, across

Me: 275

2. Gymnastics Conditioning
A. 3×3 Strict Deficit HSPU
B. 3×6 Kipping Deficit HSPU
C. 3×9 Strict HSPU
D. 3×12 Kipping HSPU

Me:
3×3 Strict Deficit (45# bumpers) HSPU
3×6 Kipping Deficit (45# bumpers) HSPU
3×9 Kipping HSPU

3. Conditioning
21-15-9
Clean and Jerk, 135/95
TTB

Me: 14:41 Rx

4. Barbell Conditioning
4 RFT:
8 Power Cleans, 185/135
8 Front Squat, 185/135
8 Jerks, 185/135
3 min rest between rounds, goal is to go unbroken on all 24 reps

Me: 17:52 (3 rounds, 165)

Wednesday 7/8/15

Part A:
Hip Mobility: 2 minutes/side banded hip flexor distraction
Shoulder Mobility: 2 minutes/side banded overhead distraction

Part B:
Every 90 seconds for 18 minutes (12 sets*) of:
Clean and Jerk

*Start around 50% and build to final 3 sets at 90%

 

Me: 215