7.29.14 - 8.3.14

Tuesday

A. 
EMOM, for 6 minutes: 


Full + Quarter Front Squat

*Increase load from last Tuesday’s session by 5-8% and use that load for all 6 minutes.

*Your doing 1 less rep then last week so push loads but do not push so far where you will fail.

*Shoot for 195-200lbs

 195. These were really hard.

B. 
Every two minutes, for 12 minutes (6 sets): 


Hang Power Snatch (mid-thigh) + Power Snatch @ 65-70% of 1-RM Snatch

*no dynamic starts after hang snatch. You must reset on ground and pick up from dead start

 95, 95, 95, 100, 100, 100; felt pretty rusty on these

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


5 Back Squats @ 205lbs.

*I will spot you on all sets

 Got all 5 reps of the first 3 sets successfully, failed on the 5^th rep of set 4, got help out of the bottom on the 5^th rep of set 5.

D. 
Three rounds for time of: 


20 Overhead Walking Lunges (65 lbs)


10 regular kipping Pull-Ups

 4:32

Wednesday

A. 
EMOM, for 12 minutes (12 sets): 


Minute 1 – 8-10 Seated Cable Row with Fat V-Bar 120# x 10 for each set

Minute 2 – Handstand Walk x 15-20 Meters
complete, unbroken across the gym

Minute 3 – 30sec Single Unders complete

B1. Seated Db Curl; 6-8/arm (heavy) x 4 sets, rest 30

15# x 8, 15# x 8, 20# x 7, 20# x 7

B2. V-Bar Push Downs; 10 reps x 4 sets, rest 60

80#, 80#, 90#, 100#; elbow felt tight at first but then it loosened up

C1. BB Curl; 6-8 reps (heavy) x 4 sets, rest 30

40# x 8, 40# x 8, 45# x 8, 50# x 6

C2. Rolling DB Extensions; 10 reps x 4 sets, rest 60

15’s for all sets, I was afraid going heavier would hurt

D. 
Five sets for times of: 


Run 400 Meters


5 Power Cleans @ 95lbs – drop each rep

5 Regular kipping pull ups + 5 Toes to bar (no dropping from bar)

15 Pushups on Stability ball

Rest 2 minutes

 2:56, 2:57, 2:54, 2:54, 2:49

*If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

Thursday

A. 
Every 90 seconds, for 15 minutes (10 sets): 


Power Clean + Front Squat + Clean

* 95 x 2, 105 x 2, 115 x 2, 125 x 2, 135 x 2

*Drop bar after Front squat and reset quickly for the Clean

Complete, these felt pretty good

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 2 minutes

+

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 10 reps (2 more than last week)

*No excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over

*Use the same weight as last week, and aim to beat last week’s result

C. 
EMOM, for 12 minutes: 


Speed Deadlift x 4 reps @ 220

Complete. These were so hard. Kept having to rest about 10 sec before the 4^th rep on the last 3-4 sets. 135, Probably would have had to take a set off if I had to do much more than 12 min of this.

*if you start rounding just take a set off and continue with next minute. Be aggressive and pick weight up quick! Be ready when you descend down to pick up. Do not think about how heavy it is

D. 
Three rounds for time: 


20 Russian Kettlebell Swings (24 kg)


10 Box Jumps (24″) – step down

3:43

+

Rest 2 minutes

+

For time: 


Row 500 Meters


50 no push up Burpees Over the Erg

 5:37

Saturday

A. 
Front Squat; 2 reps x 5 sets,
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90+

135, 160, 180, 190, 200 (I think this is a pr for 2 reps) 

B. 
EMOM, for 15 minutes: 


Snatch x 2 reps

*no TnG reps. Reset quickly and perform 2^nd rep

 *Loading suggestions: 
Minutes 1-3 – 45-55%
Minutes 4-6 – 55-65%
Minutes 7-10 – 65-75%
Minutes 11-15 – 80%

 75, 80, 85, 90, 95, 105 (failed), 105, 105, 115, 115 (failed), 105 (failed), 105, 85 (fail), 85, 85. I was supposed to end at 130, but was not getting close to that. These felt like shit. My low back was on fire, so that didn’t help.

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


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

*Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.

135 for all sets

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


170, 175, 175

D2. Straight Bar Push Down; 30 reps x 3 sets, 
Rest as needed

70# for all sets, 30 reps were tough

OPTIONAL

Additional Conditioning Session


Three rounds for time of: 


100 Calories of AirDyne

Run 800 Meters

Did not complete

Sunday

A. 
AMRAP in 20 minutes of: 


2 Strict Pull-ups on RIngs
+ 8 Toes to Rings

15 SB Push-ups

20 Kettlebell Swings (24kg)

8 rounds + 7 toes 2 rings

+

Rest 5min

+

AMRAP in 20 minutes of: 


15 Kipping pullups


40 Calories of Rowing


20c Airdyne

3 rounds + 15 pull ups; hands were feeling awful…spend 2-3min on the first 15 pull ups but then put gloves on and moved faster for the rest.