9.9.14 - 9.14.14

Week 3 - 9/9/14

Tuesday

A. On a continuous clock: 


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


Muscle Snatch x 1 rep
 (Don’t go to heavy here, think more about getting a hip pop then the external rotation at top)

55, 60, 65, 70, 75

+

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


Power Snatch x 1 rep 
(building over the course of the 5 sets to a heavy single)

95, 105, 115, 125, 135

+         

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


Snatch x 1 rep
 (building over the course of the 5 sets to a heavy single)

85, 95 (fail), 95, 105, 115 (fail), 115 (fail), 115…I think it was my setup that was really messing me up on these

B. 
Every 2 minutes and 30 seconds, for 20 minutes (8 sets): 


Back Squat


*Set 1 – 6 reps @ 60% of 1-RM
145

*Set 2 – 4 reps @ 70%
170

*Set 3 – 2 reps @ 80%
195

*Set 4 – 6 reps @ 70%
170

*Set 5 – 4 reps @ 80%
195

*Set 6 – 2 reps @ 90%
220

*Set 7 – 4 reps @ 85%
210

*Set 8 – 4 reps @ 85% 210 (barely got this set)

C. 
AMRAP in 12 minutes of: 


10 Heavy Pushdowns (unbroken)

10 
Bent Over Cable Cross Over

12 Heavy Russian Kettlebell Swings
(as heavy as you can make these)

8 rounds (40# on rope pushdowns, did crossovers with dumbbells instead, used 80# kb) 

Wednesday

A1. Narrow-Grip Overhead Squat @ 3311; 3 reps x 5 sets, rest 90 sec


*you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning

75, 80, 85, 90, 95

A2. Strict Chest-to-Bar Pull-Ups @ 21X0; 4-6 reps x 5 sets, rest 90sec

  With thicker red band: 6, 5, 6, 6, 5

B1. Kneeling Cable CrossOvers; 15 reps x 5 sets, rest 30

Complete. Used orange band with handles instead

B2. 1-arm Cable Row; 10/arm x 5 sets, rest 30 (30sec b/w arms too)

  20, 30, 40, 50, 50

C. 
Two sets for max reps of: 


4 Minutes of Rowing (for meters)


3 Minutes of Rope Pushdons @ 10X1 
(pause for one second at full extension)


2 Minutes of Chest-to-Bar Pull-Ups


Rest 4 minutes

Set 1 = 975m (2:03/500m avg)/41 pushdowns/22 C2B

Set 2 = 986m (2:01.7/500 avg)/41 pushdowns/23 C2B

Used 40# on pushdowns, no band for C2B

Thursday

A. 
 SS Yoke Bar Box Squats w/ 60-65% of 1RM BackSquat; 10 sets x 2 reps, 35-45sec rest

*Below parallel on box this time

Complete with 140# (supposed to use 147-159#, but this felt hard below parallel and with wider stance) 

B. 
Every 2 minutes, for 20 minutes (10 sets): 


Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

Do NOT go for a 1RM!

 125, 130, 140, 150, 160, 170, 180, 180, 190 (really slow standing up), 190 (failed)…these felt kinda crappy

C. 
EMOM, for 30 minutes: 


Minute 1 – 20 Jumping Lunges with Barbell (55)


Minute 2 – 15 Unbroken Banded Front Squats (35lbs)

Minute 3 – 10 Toes to Bar

Complete. Used 35# barbell for jumping lunges, red band for front squats

D1. Weighted GHD Hip Extension @ 2014; 6-8 reps x 3 sets, 
Rest 30 seconds


12# x 8, 15# x 7, 15# x 8

D2. Seated Leg Curls with Band; 12-15 x 3 sets, 
Rest as needed

15 each set with green rogue band, kept scooting back a little further

Saturday

A. 
EMOM, for 10 minutes: 


Back Squat x 1 rep

*Sets 1-2 – 55%
135

*Sets 3-4 – 65%
160

*Sets 5-6 – 75%
185

*Sets 7-8 – 80%
195

*Sets 9-10 – 85% 210

B. 
EMOM for 10min (10 sets): 


Split Jerk x 2 rep

65 x 2 sets, 75 x 2 sets, 85 x 6 sets. These felt okay, a little stiff, I just didn’t want to push the weight any further yet.

C. 
AMRAP in 12 minutes of: 


40 Double-Unders


2 PullOvers + 5 SB Push Ups


4 Power Cleans (135 lbs)


10 Shrugs using farmers handles (15lb plates)

5 rounds + 2 cleans

D1. SS Yoke Bar Good Morning; 6-8 reps x 4 sets (heavier then last week), rest as needed

120 x 8, 130 x 6, 130 x 7, 130 x 8…On the sets with 130, I did some reps where I accidentally used all low back instead of my butt too. Once I figured it out, I could get 8 reps but this was still really challenging.

D2. 
Hollow Rock Hold; 60sec x 3 sets,
Rest as needed

Complete, unbroken, tough

Sunday

A. 
Three sets of: 


60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)


50sec, 40sec, 42sec

Rest 30 seconds


60 Seconds of Handstand Walk (accumulate as much distance as possible)


100ft, 106ft, 112ft

Rest 30 seconds

B. 
AMRAP in 6 minutes of: 


3 Squat Snatches (115 lbs)


6 Burpee - no push up Over the Barbell


6 Chest-to-Bar Pull-Ups

3 rounds + 3 snatches – didn’t miss any snatches here

+

4min exact rest

+

AMRAP in 6 minutes of: 


3 Squat Snatches (105 lbs)


6 Burpees Over the Barbell


6 Chest-to-Bar Pull-Ups

3 rounds + 4 burpees – didn’t miss any snatches

+

4min exact rest

+

AMRAP in 6 minutes of: 


3 Squat Snatches (95 lbs)


6 Burpees Over the Barbell


6 Chest-to-Bar Pull-Ups

4 rounds – failed on 2 snatches, legs were getting really tired