12.30.14 - 1.4.14

Week 1 – 12/30/14

Tuesday 

A. Power Snatch Cluster, 1.1.1 - build to a max set

140 (missed the 3^rd rep at first, but then repeated it and got all 3)

B. Clean & Jerk Cluster, 1.1 @ 80% x 5 sets, 3 min

Complete with 155

C. Back Squat w/ 40# chains/side; Build to a tough 4 reps

Built to barbell weight = 180

D. Cambered bar Concentric GM 4 x 6 heavy reps

122, 127, 127, 127

E. Cable Pull Through w/ band; 3x12 heavy

Red band + 100, 110, 110

F. Decline Bamboo Bar Sit-ups (must have spotter); 2 x 15 reps

Orange bands + 15’s per side, then 20’s per side

Wednesday 

A. Floor Press; Build to a tough 3 reps

145, I think, I forgot to write down my weight for this

+

4 unbroken Ring Muscle-ups x 4 sets for time

I did a cluster of 4 singles, rest 2 min x 4 sets

+

Every 90sec for 24 mins:

1^st - 3 tough strict hspu - adjust depth as needed

All sets with 15# bumper plates

2^nd - 3 tough weighted Pull-Ups

All sets with 20#

3^rd – 6 Rolling DB Extensions on floor

20’s, 25’s, 30’s, 30’s

4^th – 8 tough chest supported BB row (chinese rows)

85, 90, 90, 90

+

AMRAP in 10 mins:

10 gh sit-ups

10 burpees - no jump @ top

75 du's

5 rounds + 39 double unders (beat last year by 28 double unders)

Thursday 

A. Above Knee Hang Power Clean off blocks, build to a tough triple - 5 sec reset b/t reps

185

B. Squat Snatch x 4 touch n go; EMOM x 5sets @ 78%

Complete with 115, failed the 4^th rep of the 4^th set because I relaxed too soon in the catch, this was 5# less than my 78%

C. Band Pull Aparts; 50 (shorten range of motion) x 3 sets

Complete

D. Standing Obliques; 2 x 25/side

Complete with 35# KB

E. Airdyne, 12 seconds ALL OUT x 8 sets, 2 min

Complete, hit about 101-103 rpm per set

Saturday 

A. High Hang Squat Clean - build to a tough triple (NOT 3RM) - no dropping b/t reps

155

B. Chain suspended below parallel Front Squat; 2 reps x 10 sets, rest 60sec @ 70%

Complete with 145 (10# less than my 70%)

*Absolutely no fails or break in position…so pick a suitable load! If 70% is too much then be smart and don’t go that heavy!

*Perform each repetition quickly and as explosively as possible.

*These have got to be perfect reps and we will continue these for the next 3 weeks so do not get carried away on load or you will get nothing out of them. I will fucking lose my mind if I see any of you failing a rep do to the load.

C. Sumo semi-Stiff Legged DL's w/Bands pulling from the front + 60 lbs. chains draped over middle of the bar; 10 reps x 3 sets

Complete with 95# barbell, 4 chains draped over middle, red bands

D. GHD Barbell Hip Extensions; 10 reps x 3 sets

45lb barbell for all 3 sets

E. Reverse Hyper; 20 reps x 3 sets (light/mod load), rest as needed

 60lb for all sets

Sunday

a.m. 

A. Jerk with Pause x 3-4 reps
x 6 sets, rest as needed

*Dip and hold for 2 seconds at the bottom of the dip, then drive

125, 135, 145, 155, 165, 175 x 4 reps for all sets (used blocks)

+

4 sets ALL OUT:

20 sec Thrusters @ 135/95lbs (8, 9, 9, 9)

20 sec Burpees to 6" OH (8, 7, 6, 6)

20 sec Chest to Bar (15, 15, 15, 16)

6-8 min rest

+

C1. Incline Tate DB Ext (Elbows out); 3 x 10 reps, rest as needed

12’s, subbed tricep rolling extensions for the last set

C2. Thumbs down 90 degree powell Raise; 3 x 20 reps, rest as needed

5# for all sets

*perform only 1 warm-up set then only 3 work sets

p.m. 

For time:

50 Wall Balls – 20/14# to 10 ft

50 GH Sit-ups

50 OHS @ 95/65lbs

50 Box Jumps – 24/20"

8:35 (I got 9:27 last year)