02/09/16egneege evergrmTtc

Push press x 3/push jerk x 2/split jerk x 1 - Build to heavy complex

aw

auuud up to 95#, heavy buauj,hb,

yuat probably could have done more



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AMRAP 5 min

10 KB snatch (5/arm) @ 30#



12 box jump overs 20in

3 rounds 15 reps



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Glute ham raises x 6-8 reps (rest 1 min between sets) x 3 sets

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HSPU negatives x 7 reps (3 sec eccentric/rep)

rest 90 sec

Negative body levers x 7 reps (4 sec eccentric/rep, keeping hips open as long as possible)

Rest 90 sec

5 sets total



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3 sets, rest/walk 2:30 bt sets

60DU's

Row 3min @ 1k pace (90-93% effort)

2/06/16

IA - squat snatch gauntlet - 60 sec window to do (6 box jump overs @ 20in + 1 squat snatch). Bar starts at 65# and adds 10#/lift

Did power cleans instead - started at 85# worked up to 125# and failed at 135# (knee still hurting) the box jump overs felt good! 

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B - 75 sec AMRAP squat snatches @ 85#

Power cleans - got 13 at 105# (still keeping it light cause of my knee)

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Individual tester, 3 rounds for time
30/25 cal AB
20 empty bar thrusters

Substituted thrusters for push press @ 65# 

Time- 15:38

02/05/17

EMOM X 20
odd min - 5 burpees + 15 DU's
even min - 5 kipping pull-ups + 10 air squats

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Row 50 sec @ 95%, start a new set every 6 min x 3 sets

Did about 16 cal each 50 sec

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20 min AB @ conversation pace

02/04/16

A - clean grip dead lift @ 31 X 1 tempo - 2 reps every 45 sec X 20 

Felt good! 150#

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B - for time 

15 power cleans for time @ 90% 1 RM

Definitely cheated myself out of this one. Only did 105#, finished in 1:20. Way too easy 

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C - 12 min AMRAP with Alyssa! 

6 power cleans @ 85# 

6 thrusters @ 85# 

5 rounds + 9 reps (I think) 

After two rounds of thrusters I finished the last two of mine with push jerks - knee was super painful 

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D - single leg opposite arm KB RDL x 6/side, rest 1 min x 3 set/side

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E1 - slow skin the cats on rings, rest 1 min 

E2 - plate pinch carries 100ft, rest 1 min x 3 sets 

Still trying to figure out the slow skin the cats, but I pretty much got it  

 

02/02/16

A - split jerk - 1 rep every 30 sec x 22 @ 72-77% (hold catch for 2 sec/rep)

started off with 115#, then finished with 105#

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B1 - DB thrusters x 12, rest 30 sec
15# unbroken

B2 - 6 slow HSPU negatives, minimum of 4 sec eccentric/rep), rest 3 min x 4 sets

Ouchhhhhhhhhhh

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C - AMRAP 6 min
6 chin over bar pull ups
6 burpees

Score: 4 rounds 9 reps

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Row 12 min @ 80-85%, rest off rower 2 min x 2 rounds (work on consistent stroke rate and breathing pattern)

Score: first 12 min was 133 cal, second 12 min was 122 cal (29 s/m)

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D1 - scap bar dips x 8-10, rest 30 sec
D2 -  scap pullups x 8-10, rest 30 sec
D3 - scap banded face pulls x 8-10, rest 30 sec

4 sets

02/01/16

AM

A - below knee hang squat clean: build to a 4 RM

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B - 18# controlled single leg kettle bell box step ups
6.6.4.4.2.2

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AMRAP 5 min

10 push press @ 75#
10 box jump step downs

3 rounds 5 reps

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C1 - sideways crossover step sled drag x 75ft/direction, rest 30 sec

C2 - BB hip thrusts with 3 sec pause at top x 10, rest 90 sec x 3 sets

85#

PM

A1 - HSPU negative x 5 reps
(3 sec eccentric/rep, use deficit as needed), rest 90 sec

A2 - negate body levers x 5 reps (4 sec eccentric/rep, keep hips open as long as possible), rest 90 sec x 5 sets

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B - 4 sets, rest walk 3 min bt sets
60 DU's
AB 2:30 @ 88-90% effort for this time frame
Time: 22:45

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20 min mobility work on shoulders/hips

01/29/16

EMOM X 20

odd min: 30 sec burpee over bar (set up w/ plates on the bar to get used to the height/setup)

even min: 30 sec AMRAP toes to bar

Switched TTB with GHD and Abmat sit-ups because of hand rips

Score: 

Round 1

10 burpees

12 GHD

Round 2

8 burpees

10 GHD

Round 3

8 burpees

8 GHD

Round 4

8 burpees

8 GHD 

Round 5

7 burpees

15 AB-mat situps

Round 6

8 burpees

7 GHD

Round 7

8 burpees

7 GHD

Round 8

8 burpees

16 abmat situp

Round 9

8 burpees

6 GHD

Round 10

7 burpees

6 GHD

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Row 50 sec @ 95%, start a set every 6 min x 5 sets

Score: about 15cal each 50sec

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20 min AB @ conversation pace

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45 min mobility

01/28/16

A - Clean grip deadlift @ 31X1 tempo - 3 reps EMOM x 15

Warm up: 85#, 115#, 135#, 155#

Score: First 8 sets at 155# (felt heavy),  then backed down to 145# for the last 7 sets

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B - 3min AMRAP @ 85% of 1RM

Took it easy and did light weight with the snatches

Score: 14 reps at 75#

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C - M/F partner 10min AMRAP
1-arm alternating DB power snatch x 10 (50/70)


1 arm overhead walking lunges x 12 (change hands after 6)

Score: 2 rounds, 22 reps

Started out with 45#, then finished the remaining rounds with 30#

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D - Single leg sorenson hold x 12sec/side, rest 48 secs bt legs x 5 sets

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E1 - 10 tack ups into 15 sec bent knee hollow body hold, rest 45 sec

E2 - 45 sec passive hang from fat bar, rest 90 sec x 4 sets
1st set at 45 sec, 2nd set at 30 sec, last two sets for 15 seconds (hands were still ripped real bad)

01/25/16

Power clean gauntlet - 75 sec window to do (1 squat clean + 7 cal ski machine)

Score:

Started at 85#, added 10lbs each round

85#, 95#, 105#, 115#, failed 125#

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90 sec AMRAP push jerk @ 95#

Result: 10 power clean + push jerk singles

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Individual tester for time

50-40-30-20-10 DU's

10 burpees/round

Time: 7:31

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15 min AMRAP individual tester

5 shoulder to overhead @ 75#

10 deadlifts @ 75#

15 box step ups 20"

Score: 9 rounds 22 reps

01/27 Rest day

01/26/16

EMOM x20
odd min: 8-10 kipping pull ups
even min: 9 cal assault bike

worked in sets of two after about 5 minutes, stopped at :35 last few rounds
after 10min, got 6cal on assault bike, and switched out with 12 foot-weighted sit ups for odd min (hands ripped so no more pull-ups)

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Row 50 sec @ 95%, start a set every 6 min x 3 sets

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stretch