8.5.14 - 8.10.14

Try this in warm up today

Lateral Traction Shoulder Stability Drill; 10 each x 2 sets

KB bottoms up side lying Screwdriver; 8 each x 3 sets

I did these a few times throughout the week 

Tuesday

A.  Front Squat; 2 reps x 5 sets, 
Rest 2-3min

*Build over the course of the five sets to today’s heavy double.

*This does not mean it has to be a 2RM.

 155, 165, 175, 185, 200 (this ties my 2RM)

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


Power Snatch x 1 rep….stick receiving position for a solid 1sec on each rep

*Loads per set – 75 x 2sets, 85 x 2 sets, 95 x 2 sets, 100 x 2 sets, 105 x 2 sets

* Goal is aimed more at mobility and getting comfortable with pulling and receiving positions

 Complete. I still feel a little tentative on the pull, but the receiving position felt good.

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


5 Back Squats @ 210…..Yes it is more and you must get me to spot on all sets. Even if I have to help you I want you to get all reps. You will still get a solid eccentric reaction out of it

 Used 205 since I failed last week and didn’t feel great in warm up. Completed all reps this time! Struggled to keep knees out and hips got a bit agitated.

D. 
AMRAP in 8 minutes of: 


10 Kettlebell Snatch Right Arm (25lbs)


10 Overhead Walking Lunges with Kettlebell


10 Kettlebell Snatch Left Arm (25lbs)


10 Overhead Walking Lunges with Kettlebell


10 V-Bar Inverted Rows

*You will only be using 1 KB entire time

4 rounds + 12

Wednesday

A. 
EMOM, for 12 minutes: 


Minute 1 – Strict Ring Pullup x 3 reps
+ 4 SB Push Ups

Minute 2 – 10 MB Step Ups (5/arm)

Minute 3 – 10c on Airdyne

 Complete. Had to do step ups onto step platform instead of MB. Airdyne took 20-25 sec each set.

B1. 
Pallof Press; 8/side x 4 sets; rest 60

Complete with lightest weight setting

B2. Ring Row Hold; 6reps x 6 sets, rest 60

 Complete, but I really suck at these and felt like my shoulder was super weak and tight

C1. DB Twisting Floor Press; 10 reps x 4 sets; rest 60

10’s, 10’s, 12’s, 15’s

C2. DB Side Roll Scap Stabilization; 5 arm x 6 sets, rest 60

10, 10, 12, 12, 15, 20; these did not feel good starting out, but by the end they felt fine and I could have continued to add a bit more weight. I was really frustrated doing all of these sets of C1 and C2, but I remember my shoulder felt pretty good the day after this.  

D. Banded Pushdown; AMRAP x 3 sets, rest 2min

 16, 16, 15

E. 
Every 6 minutes, for 24 minutes (4 sets of)


Row 750 Meters

5 Chest to Rings + 5 Toes to Rings

 3:54, 3:50, 3:47, 3:48. My average row paces were – 2:04, 2:02.2, 2:01.4, 2:01

*This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

Thursday

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


Clean Cluster; 1.1

*Loading; 95, 105, 115, 125, 135, 140, 145, 150

Complete. Felt a bit slow standing up the 2^nd clean towards the end.  

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

and then….

Every 2 minutes…


Min 6 - 85% x 1 rep 190

Min 8 - 90% x 1 rep 200

Min 10 - 95% x 1 rep  215; kept knees out and hips felt fine

C. 
EMOM, for 10 minutes: 


5 Deadlifts + 5 Bar-Facing Burpees

* Goal is to accumulate volume in a manner that does not wreck you.

* I’m thinking 205 or 210lbs

Complete with 205. This was really tough, but I was able to do touch n go for all sets. We did this not too long ago for 12 min and I used 185 and it was really hard. So I think I’m getting better.

D. 
Three rounds for time of: 


Run 800 Meters


100 Single-Unders


10 Front Squats (125 lbs)
- pick weight up from floor

Rest 3 minutes

5:34, 5:18, 5:17. The 800m run took about 3:45, 3:30, 3:40.

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; this ties my 1RM

*Do not go for a 1RM today

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


Clean + Front Squat + Jerk Dip

*Work up to a moderate load

 125, 130, 140, 150, 160, 170, 180, 190; the clean was feeling really good so I just kept building. The front squat @190 was definitely more of a max for this complex, but I wanted to feel some heavy weight.

C. 
Five rounds for time of: 


5 Power Cleans (125 lbs)


10 Front-Racked Reverse Lunges (125 lbs)


15 no pushup Burpees Over the Barbell

11:02. Legs were burning on this.

OPTIONAL Additional Conditioning Session


At 80-85%…


Row 2000 Meters


Run 2 Miles


Row 2000 Meters

Did not complete.  

Sunday

A. 
COMPARE TO July 6th –

For max reps: 


30 Seconds of Ring Pullup

Rest 30 seconds


30 Seconds of Toes to Bar

Rest 30 seconds


30 Seconds of Handstand Walk (for max distance)

Rest 30 seconds


45 Seconds of Ring Pull-Ups


Rest 15 seconds


45 Seconds of Toes to Bar

Rest 15 seconds


45 Seconds of Handstand Walk (for max distance)

Rest 15 seconds


60 Seconds of Ring Pull-Ups

60 Seconds of Toes to Bar


60 Seconds of Handstand Walk (for max distance)

*Note results as in the following example: 


30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

30s = 12/21/55ft

45s = 12/21/80ft

60s = 14/16/90ft 

I died on the toes to bar.

B.  Three rounds for time of: 


500-Meter Row


10 Power Snatches (85 lbs)


15 Box Jumps (20″) – step down

15 Pull-Ups – no butterfly (2^nd rnd sub 20 v-Bar Inverted rows)

16:17. Kept the rows at about 2:08 (2:10 on last round), the I was able to string together some of the power snatches and they felt ok, pullups were hard.

+

When the running clock hits 20:00, perform the following…

+

For time: 


25 SB Pushups

50 Back Squats (95 lbs)


100 Kettlebell Swings (16 kg)


200 Single-Unders

14:27. Back squats and KBS killed me, my back and psoas was so tight!