1.6.15 - 1.11.15

Tuesday – ME Lower + Sn int + C&J mod

A. Above Knee hang Squat Snatch off blocks, build to a tough single

155 – these felt awesome building, then I rushed 155, didn’t finish my pull, and landed on my toes; I missed it once but then got the 2^nd attempt; I feel like my first pull is my worst one so omitting that made them go better

B. C&J Cluster @ 80-85%, 1.1 @ x 5 sets, 2-3 min rest (same weight all sets)

Complete with 160 (5# more than last week)

C. Box Squat w/ bands pulling forward + 40-60lbs chains/side; Build to a very tough 2 reps without failing. Must have spotter

170# barbell weight plus 40# of chains on each side

D. Cambered bar Concentric GM 4 x 6 heavy reps – heavier then last week

127 (I was using my arms to pull the bar back), 122, 122, 122 – this was a bit lighter than last week, but I worked on not grabbing and pulling with my arms, I know I did that last week

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

110 with thick red band

F. GHD Barbell Hip Extensions; 10 reps x 3 sets – heavier then last week

45, 50, 50

G. Decline Bamboo Bar Sit-ups (must have spotter); 3 x 15 reps

20’s/side for all sets, these were tough, felt them the most in my abs

Wednesday – ME Upper + Ring MU’s + HSPU/pull-up + 10min low load tester (AMRAP style)

5-->1 muscle Ups unbroken ladder for time

I did a cluster of 2.2 x 4 sets with 1 minute rest between, they felt better than last week

+

EMOM x 20 mins:

1^st - 3 tough weighted ring dips No added weight, first 3 sets were unbroken then I did 2/1

2^nd – 3 tough weighted Pullups (supinated) 20#

3^rd - 3 tough kipping hspu - adjust depth as needed 2 x 45 plates + 1 x 25 plate

4^th - 10 chest to bar all sets unbroken

+

3 supersets of:

Chest Supported BB Row x 10 reps 85# for all sets

Bamboo Bar Close grip Bench x 20 reps, rest as needed 15/10 x 2 orange bands per side for all sets, tough

+

5 Rounds: 
6 rounds

1:00 Max AirDyne cals
 20, 21, 19, 18, 19, 18

1:00 Max Burpees
17, 17, 16, 15, 13, 13

1:00 Max Double-Unders
100, 100, 92, 94, 98, 96

1:00 Rest

 786 total reps

Thursday – Oly Power int off blocks + Oly battery + Core/Shlder Prehab + AD AL End

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

140

B. For time:

1-->7 unbroken touch n go Power Clean @ (205/135)

2:07 – I am happy with this, I felt pretty strong, especially strong right off the ground

C. DB Windmill + Reverse Flys (thumbs down) on incline bench; 2 x 20+20

5#, did 3 x 15 + 15 reps instead

D. Battle Ropes ; 3 x 1min

1 min I sucked, so then I did 2 sets of 30 sec/rest 30/30 sec

E. Every 2min for 14min (7 sets);

Airdyne, 15 seconds ALL OUT

Complete, felt a little slow starting off since I’ve been feeling a little under the weather, but then I felt better towards the end

Saturday – Dynamic Lower + Clean Int + Sn mod

A. Hang (mid-thigh) Squat Clean off blocks, build to a tough single

185 – I missed 195 x 3 attempts, the first one I bailed totally, the second one I got under it but was way forward, the third one was the closest because I started to stand it up but I was a tiny bit forward and felt like I just didn’t have the leg power left in me

B. Concentric Front Squat; 2 reps x 10 sets, EMOM @ 5% more then last week

Complete with 150 – these were really tough again but I felt like I got better at them since last week and was able to do 5# more

C. Deadlift @ 50% bar weight + band tension (Adjust bar weight according to speed); 1 rep x 8 sets EMOM

*Total weight with bands must not exceed 80% of total max. If speed is not there then your obviously exceeding more then 80%. I’ve seen a few of you trying to get to heavy on this dynamic day

150# barbell with red bands, these felt light

D. Sumo semi-Stiff Legged DL's w/Bands pulling from the front + 80 lbs. chains draped over middle of the bar; 10 reps x 3 sets - heavier then last week

105, 110, 110, 110 with 4 chains draped over the middle

E. Bentover underhand Cable Row; Warm-up + 2 x 15 reps

60 x 3 sets

F. Reverse Hyper; 15 reps x 3 sets (heavier then last week), rest as needed

130# for all sets – I was able to do a lot more weight here than last week because my back wasn’t as completely fried as last week

G. Standing Banded Abs; 3 x 15 heavy reps

Complete with thin red band hanging over the lower pull up bar

Sunday

a.m. OH Int + LP2à Lend mixed

A. Split Jerk off blocks, EMOM x 10 mins - start @ 80%, add 5lb per min

Started at 175 and ended at 220; I am really happy with this because I haven’t hit this weight since my shoulder injury and it felt technically correct; I went for an 11^th set at 225 but my legs were so shaky that I stopped as soon as I dipped down

+

4 sets ALL OUT:

25 sec Power Clean @ 155/115lbs 11, 12, 12, 12 (Only got 10 per set last year)

25 sec Burpees 9, 9, 9, 10 (Only got 9, 9, 9, 8 last year)

25 sec Toes to Bar 15, 16, 16, 16

6-8 min rest

I felt really strong on this, especially on the cleans 

p.m. MAP Chipper

Every 3 minutes for as long as possible complete:

From 0:00-3:00


Two rounds of: 


10 Overhead Squats (95/65 lbs)


10 Chest-to-Bar Pull-Ups

From 3:00-6:00


Two rounds of: 


12 Overhead Squats (95/65 lbs)


12 Chest-to-Bar Pull-Ups

From 6:00-9:00


Two rounds of: 


14 Overhead Squats (95/65 lbs)


14 Chest-to-Bar Pull-Ups

*Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

199 reps - I was 9 reps shy of completing the 16’s, last year I finished the 16’s, my hands were killing me this time from the beginning and I ripped at the very end and couldn’t grip the bar anymore, still I am really angry and upset about this because there are no excuses I need to be better than last year L