1.13.15 - 1.18.15

Tuesday

A.  Every 90 seconds, for 12 minutes (8 sets) of:

2 Front Squats w/ light Band tension @ 70% bar weight

Thin red bands with 25% tension, then I used 10# less than 70% bar weight (I missed it when you said to use lighter weight than 70%, so I will do that next week)

6 Strict Handstand Push-Ups

Complete on flat surface, did them all in 2 quick sets of 3

*If HSPU are easy add depth, if they are too hard to complete unbroken then perform 3 negatives w/ 4sec decent

B. 3-Position Clean (high hang, mid-thigh, below the knee), rest 2-3min

*Build as you go but only build as far as technique takes you

95, 125, 145, 160, 165

C.  Power Cleans @ 60% of 1RM; AMRAP in :30sec x 5 sets, rest 90sec

10, 11, 10, 11, 11

D. RDL (Based off 1RM Clean)
Warm up, 50%x5, 60%x5, 65%x5, 70%x5, 65%x5

100, 120, 130, 140, 130

E. EMOM for 10min:

Even: 20 Dimmel Deadlifts w/ band tension – no bar weight

Odd: 8 Strict Toes to Bar

Complete, dimmels with blue bands

Wednesday

A. EMOM, for 12 minutes:

Snatch (3 second hold at bottom) x 1 rep @ 70-75%

*Same load all sets

120; missed #7 but got it within the same minute

B. Every 4 minutes, for 24 minutes (6 sets):

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

15 Strict Ring Dips

*If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00

2:38, 2:40, 2:34, 2:42, 2:42, 2:41 – I scaled the ring dips to 8 per set to gradually get back into higher volume on these; my average row paces were 2:02.8, 2:01.2, 2:00, 1:59, 1:58.8, 1:58.4

C. Bamboo Bar Strict Press; 10 reps x 3 sets, rest 60

Orange bands with 20#KB/side, tought

D. Banded Pull Aparts (bench press style); 50 reps x 3 sets, rest 60

Complete

E. Banded Pushdowns; 50 reps x 3 sets, rest 60

 Complete with orange band from low pull up bar

F1. Standing Heavy Band Crunches – 20 reps x 3 sets (Hold 1 Minute on the Last Rep of each set), rest as needed

Complete with thin red band from low pull up bar

F2. Reverse Snow Angels; x 12 reps x 3 sets, rest as needed

Complete

Thursday

A. Deadlift; 5 sets, 10 reps @ 50%, 10 reps @ 60%, 10 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%

*Rest 2-3min b/w sets

150, 175, 190, 205, 235 – this last set was really tough

B. Cambered Bar Gd Mornings @ 30x1; 8 reps x 3 sets, rest 2min

100, 105, 110

C. Reverse grip inverted barbell Row; 10 reps (slow and steady) x 3 sets, 2min

Complete with feet on 45 and 25# plates

D. GHD barbell Hip Ext @ 2012; 8 reps x 3 sets, 2min

*Stick to tempo’s!

20# training bar for all sets

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On a running Clock:

For time:

25 Wall Balls (30/20 lb)

400M Run or Row (If over 175lbs BW Row 500m)

20 Wall Balls

Run 400 Meters or Row

15 Wall Balls

Run 400 Meters or Row

10 Wall Balls

*It’s not required, but it should be implied that the wall balls should be unbroken for each set.

8:41 – scaled to 16# ball, ran

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When the clock reaches 12 minutes

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Five rounds for time of:

30 Double-Unders

15 Kettlebell Swings (32/24 kg)

5:38 – I was able to do all the swings unbroken, which I was happy with

Optional Additional Session

4 Sets:

3min AMRAP AirDyne cals, 60sec active recovery

90 Seconds of Hip Flexor/Quad Stretch (you choose)

90 Seconds of Hip Flexor/Quad Stretch

Rest 60 seconds

Did not complete

Saturday

A. Push Press Ladder x 1 rep, EMOM for as long as possible

- Men start at 155 and add 10#’s each minute

- Women start at 105 and add 5#’s each minute

* No second chances, you must stick the first attempt or you terminate the set and you’re done.

Completed 165, just barely missed 170

B. Two sets for times:

Run 400 Meters or Row (If over 175lbs BW Row 500m)

25 reps Shoulder to Overhead (95/65)

Rest 3 minutes

1:57, 1:58 – run, used mostly push press for speed, a little bit of jerks towards the end of each set

*Play with two different techniques: (1) Push Press; and (2) Push Jerk.

*Work on the rhythm of the cycling. This is extremely important. More so then the time you finish. I would rather you go slower and perform perfect reps then roll through it like a crazy gorilla.

C. Back Squat; 5sets, 6 reps @ 65%, 4 reps @ 75%, 2 reps @ 85%, 2 reps @ 90%, 3-5 reps @ 85%

- Rest 90sec-2min

165, 185, 215, 225, 215 x 5 – My legs felt sore and tight going into this, but then I got going and actually felt pretty strong

 Rested a few hours before parts D & E.

D.  For time:

21 Thrusters (95/65)

7 Muscle Ups

18 Thrusters

6 Muscle ups

15 Thrusters

5 Muscle ups

12 Thrusters

4 Muscle Ups

7:27 – I did all the thrusters unbroken, broke up the muscle ups into 4/3, 3/3, 3/2, 2/1/1 (failed at first on my last rep); I’m happy with how this went for my first timed muscle up workout, even though I still need to get my endurance back, my shoulder felt fine, my triceps were on fire on both the thrusters and muscle-ups so that was the limiting factor

E. Reverse Hyper; 20 reps x 4 sets, rest as needed

90# for all sets

Sunday

A.M.

*The goal for below is cycling barbell and gymnastic movements fast and efficiently. If the load is too heavy then reduce but keep it challenging. All reps should either be unbroken or 1 at a time with a fast turnover.

For time:

5 Power Cleans (225/145 lbs)

10 C2B Pull-Ups

Rest 60 seconds x 5 sets

0:30 for all sets except set 4 I got 0:29; all cleans and pull-ups unbroken

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Rest 5 minutes

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Row 250m

5 Power Snatches (135/95)

Rest 60sec x 5 sets

1:39, 1:24, 1:27, 1:28, 1:31 – I tried to hold a 1:55 on my first row and then my legs were dead on the snatches so I had to do singles; the rest of the sets I held 1:59 and then got the snatches unbroken

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5min rest

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D. AMRAP in 5 minutes of:

10 Front Squats (135/95 lbs)

10 Pull-Ups

20 Double-Unders

4 rounds + 10 front squats; I did 2 sets of fronts squats unbroken and then broke the rest once, but was able to get immediately on the pull-ups when I broke the squats

P.M.

A1. Rope Climb; 3 reps to 15’ x 3 sets, rest 60sec

Completed in 40-50sec

A2. Single Arm Flat DB Press; 10/arm x 3 sets, rest 60sec

25. 30, 35

A3. 12 T2B + 30 Unbroken Double unders x 3 sets, rest 60sec

Complete

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Every 90sec for 30min (5 sets each): 

1^st min - Chest Supported BB Row; 5 reps 115 for all sets

2^nd min - L-Sit Press to Handstand; 1-2 reps *I will show you progression Did L-sit on boxes to an attempt at a press to handstand x 2 plus 2 pike press to handstand against the wall

3^rd min – Strict Pull-ups (C2B if possible); 2-3 reps @ 2113 (note the 3sec hold at top)

3 strict regular pull ups each set (I couldn’t do a strict C2B)

4^th min – Freestanding handstand hold, 45sec *Again I will show you progression

Complete, I stepped around a bit to stay up there the whole time

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Thumb Down Rear Delt DB Flys; 20 reps/arm x 3 sets

5# for all sets

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20min Ankle and Hip Flexor Mobility

Complete, spent more time on ankles