7.22.14 - 7.27.14

Tuesday

A.  Full + Quarter Front Squat x 2 reps; 
Rest 2 minutes

*Build over the course of the five sets.

*Watch and LISTEN to video!

 145, 160, 170, 180, 185

B. 
Halting Snatch Deadlift + 2 Snatch Pull @ 80-90% of 1-RM Snatch, 5 sets, 
Rest 2-3min

 135, 140, 145, 150, 150

C. 
Every 2 minutes, for 10 minutes (5 sets): 


4 Back Squats @ 3-5% more than you used last Tuesday

 Complete @ 205, these were really hard, close to failing on the 4^th rep, knees went in on 4^th rep only

D. 
Every 3 minutes, for 9 minutes (3 sets): 


20 Walking Lunges with DB’s/KBs (35lbs)


15 GHD Sit-Ups

 1:19, 1:18, 1:16

Wednesday

A. 
Every minute, on the minute, for 12 minutes: 


Minute 1 – Strict Toes to Bar x 8 reps @ 3110 (Try these on Rings this time) complete

Minute 2 – Handstand Hold x 45 seconds
(freestanding preferred) complete

Minute 3 – 8 AD calories 0:20, 0:16, 0:16, 0:16

B. 
Jerk Dips; 3 reps @ 103% 1RM Jerk x 4 sets, rest 1min

Complete @225

C. Every 2min for 16min (8 sets);

5 JM Press + 
5 Barbell Curls (last time I meant same load on curls not both movements. Srry)

*As long as there is no pain try and push the weights a little here.

 JM Press: 45, 50, 50, 50, 50, 45, 45 (these started to hurt a little bit, so I lowered the weight back down; Curls: 45 for all sets

D1. 
V-Bar PushDowns; 10 heavy reps x 4 sets, rest 45sec

90, 90, 90, 100

D2. Alternate DB Hammer Curls; 8-10 reps x 4 sets, rest 45sec

 15’s for all sets (20’s were too heavy)

E. 
Every 8 minutes, for 24 minutes (3 sets) of: 


Row 500 Meters


25 Straight Bar PushDowns (heavy enough where you would have to break it up at least 1x)

Run 400 Meters

 4:35, 4:45, 4:57 (pushdowns w/90, these slowed me down the most from set to set, runs got faster, rows took 2:01.4, 2:00.9, 2:00.4)

Thursday

A. 
Every 2 minutes, for 16 minutes (8 sets): 


Halting Clean Deadlift + Below Knee Clean Pull + Clean Pull

*Build over the course of the 8 sets.

*Drop Barbell after Below Knee Clean Pull, reset fast and with good position and do the Clean Pull from floor

 155, 165, 175, 185, 195, 205, 215, 225

B. 
EMOM…
Back Squat


Min 0 - 40% x 1 rep
 95

Min 1 - 50% x 1 rep
 115

Min 2 - 60% x 1 rep
 135

Min 3 - 70% x 1 rep
 160

Min 4 - 80% x 1 rep 180

+

Every 2min

+

Min 6 - 85% x 1 rep
 190

Min 8 - 90% x 1 rep
 200

Min 10 - 95% x 1 rep 215

+

Min 12 – 85% x Max Reps @ 20x1

190 x 8 reps

C. 
EMOM for 12 minutes: 


Speed Deadlift x 3 reps @ 75%

 Complete @220, these were tough

D. 
Four sets for times of: 


Row 1000 Meters


10 Banded Strict Pullups

30 Squat Jumps with Barbell (45#) used 65 instead

40 Russian Kettlebell Swings (24 kg)


Rest 4 minutes

9:17, 9:44, 10:19, 10:36. Row pace stayed right around 2:08 for all the sets, strict pull-ups were hard (sets of 2-3), jump squats were done in sets of 6 and 4, KBS in sets of 10 because my low back was getting toasted

Friday

Optional Recovery Day Wod

Airdyne  1min @ 85%

Airdyne 1 min @ 50%

x 15 - same output per set

Did not complete

Saturday

A. 
Front Squat; Rest 2-3min b/w sets

3 reps @ 70%
 150

2 reps @ 80%
 170

2 reps @ 85-90%
 185

1 rep @ 90-95%
 200

1 rep @ 95+%
 210 (100%, knees came in a bit)

B. 
Every two minutes, for 16 minutes (8 sets): 


3 Front Squats w/ thick red bands

*Build to today’s heaviest set

95, 115, 125, 135, 140, 145, 150, 155 (I took to big of jumps too soon on these, the last 4 sets were tough) 

C. 
Every two minutes, for 10 minutes (5 sets): 


Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

*Use the heaviest load you believe you can handle for all five sets. Good loads might be 125 lbs +…

 125 (used 125 for walking lunges last week)

D1. 
Snatch-Grip Romanian Deadlift @ 3111; 6 reps x 3 sets, 
Rest as needed


165, 170, 175 – last weight was really tough

D2. Straight Bar Push Downs; 20-30 reps, 
Rest as needed

 80# x 24, 24, 25

OPTIONAL Additional Conditioning Session


Every 10 minutes, for 40 minutes (4 sets): 


Run 800 Meters


20-25sec Supinated COVP Hang

AirDyne for Max Calories

Did not complete

Sunday

A. 
AMRAP in 8 minutes of: 


4 V-Bar Rows

8 Straight Bar Pushdowns

12 cals on Airdyne

6 rounds even

+

When the running clock hits 15:00, complete the following…

+

B. 
For time: 


Row 1000 Meters


40 Hang Power Snatch  (45) Used 55 instead

30 Toes to Rings

20 Heavy pushdowns with V-Bar

10:39. Row pace about 2:08-2:09, snatches in sets of 10, T2Rings in sets of 10, pushdowns with 100#

+

When the running clock hits 30 minutes, complete the following…

+

C. 
For time: 


Row 1000 Meters

40 heavy Pushdowns


30 Toes to Rings

20 Hang Power Snatch (45)  Used 55 instead

10:50. Row pace about 2:09-2:10, pushdowns with 100# in sets of 5-7

+

D. 
10 Minutes of Cool Down on AirDyne or easy running

Complete (Airdyne)