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