2.3.15 - 2.8.15

Week 4 – 2/3/15

Tuesday

A.  Every 2:30min (5 sets):

Front Squat @ 50% bar weight + 35% band tension x 1 rep

*Make sure you take plenty of warm up sets w/ new band tension! And make sure band tension is perfect!

 120# barbell plus band tension (this weight was 55%, since it didn’t feel too hard)

B. Every two minutes, for 12 minutes (6 sets):

Clean + Front Squat x 1 rep @ 90-95% of Clean

*You must start at the 90% and only increase load if movement is solid

 180, 180 (90%), 185 (92,5%), 190, 190 (95%) – these were really heavy but I was feeling pretty good

C.  5 Touch-n-Go Power Cleans x 4 sets, Rest 2 minutes b/w sets

*Set 1 – 70-75% 145 (70%)

*Set 2 – 75-80% 155 (75%)

*Set 3 – 80-85% 165 (80%)

*Set 4 – 85+% 175 (85%) – I’ve never done this for 5 touch n go before!

*pick your percentage wisely. If you pick the high end range % and the movement isn’t efficient then you are missing the point of this training response.

D. Three sets for times of:

10 Hang Squat Cleans (155/105 lbs)

15 C2B Pull-Ups

20 Box Jump-Overs (24″/20″)

Rest 2 minutes

*Goal is the fastest pace you can sustain over all 3 sets. Anything over a 10sec difference is a fail

*Taking total volume into consideration, You need to recognize how you need to break things up so you do not crash at the end nor have some left in the tank.

 1:59, 1:54, 1:53 – the bar flew out of my hands on the 8^th rep of cleans on the first set, I didn’t mean to break that set, it just slipped out

E. Single Leg Reverse Hyper; 8-10 reps/leg x 4 sets, rest as needed

 100#, 120, 130, 130 x 10/leg for all sets

Wednesday

A.  Every two minutes, for 12 minutes (6 sets):

Snatch x 1 rep @ 90-95%

 140, 140, 145, 150, 150, 155 – these felt good, I’m feeling like I’m starting to get back closer to where I used to be on these

B1. Tempo Muscle-Ups; 4-7 reps x 3 sets, rest as needed

*Same as last week. 1sec in bottom, 2 at top – full elbow extension with pinkies to thighs

5 reps each set, these felt better than last week

*Try and add a rep to last weeks

B2. Thumbs down 90 degree Powell Raise; 12-15/arm x 3 sets, rest as needed

5# x 15, 8# x 15, 8# x 15 – I didn’t try any more weight because I was trying to make sure my arm stayed straight, it kept wanting to bend, but these felt good on my shoulders

B3. 10 Banded Ab Crunches + 30sec of L-Sit, x 3 sets, rest as needed

Complete with thin red band and 30sec unbroken L-sit

B4.  If you are not proficient w/ Du’s while tired add 40-50 unbroken reps in here, if you are then skip and return to “B1”

skipped

C.  On a Continuous clock, for times;

Row 500 Meters

10 Power Snatches (155/105 lbs)

20 Toes to Bar

3:46

+

When the clock reaches 8:00

+

Row 500 Meters

15/10 Muscle-Ups

30 STO (155/105 lbs)

5:33

+

When the clock reaches 16:00

+

Row 500 Meters

20 Toes to Bar

30 Strict Bamboo Shoulder Presses @ moderate load (pick a weight that you only have to break up 2-3 times)

5:52 (orange bands + 20#/side…these got so hard and I broke more than 2-3 times)

+

When the clock reaches 24:00,

+

Row 500 Meters

25 Burpees Over the Erg

50 Ring Dips

10:50 – ring dips took forever L

Thursday

A. Deadlift, rest 2-3min b/w sets

*Set 1 – 10 reps @ 50% of 1-RM 150

*Set 2 – 10 reps @ 60% 175

*Set 3 – 8 reps @ 75% 220

*Set 4 – 6 reps @ 85% 250

*Set 5 – 4 reps @ 90%  265 – this was really tough!

B. On a Continuous clock,

Two rounds for time of:

25 Kettlebell Swings – Games Standard (32/24 kg)

20 unbroken Back Squats + Band tension, no bar weight (25% band tension)

15 C2B Pull-Ups

5:51

+

5min rest

+

Two rounds for time of:

20 Banded Russian Kettlebell Swings (32/24 kg)

15 Wall Balls (30/20 lbs)

10 C2B Pull-Ups

4:21 – the KBS were hard

+

Rest 5 Minutes

+

For time:

75 Kettlebell Swings – Games Standard (32/24 kg)

50 Wall Balls (30/20 lbs)

25 C2B Pull-Ups

9:48 – my grip was really fatigued on the KBS

*Arms must be vertical with full elbow extension or it is a no rep!

*Be honest with yourself. Do not wait until the OPEN to get no repped!

C1.  Yoke bar Seated Gd Morning w/ bands pulling forward (light bands); 8-10 reps x 3 sets, rest 90

Empty yoke bar with no bands x 10 reps each set, I was sore in my low back the next day so I need to do these better next time

C2. Straight Arm pull down (use wooden dowel) @ 31x1; 8-10 reps x 3 sets, rest 90sec

60 x 10, 60 x 10, 70 x 8 – these feel good on my shoulders

C3. Reverse Hyper; 10 reps (light restorative load) x 4 sets, rest as needed

70# for all sets

*(C1) wide stance sitting on parallel box. Tuck chin and round back like you are about to perform fellatio on yourself then return to upright position. Light band tension (orange or small red band)!!

Optional Additional Session

Perform only if you have time for two separate sessions separated by at least 3-4 hours.

 Did not complete

AirDyne

30 sec @85%

30 sec @ easy spin

x 30min

– rest 5 min every 10 sets

– Use rest time for mobility

Saturday

A. EMOM, for as many minutes as possible…

Front Squat + Jerk

*Minute 1 – 245/155 lbs

*Minute 2 – 255/165 lbs

*Minute 3 – 265/175 lbs

*Minute 4 – 275/185 lbs

*Minute 5 – 285/195 lbs

…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

 Got 205 and then failed on the front squat at 215 – I should have gotten 215

B. Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Set 1 – 6 reps @ 70% 175

*Set 2 – 4 reps @ 80% 200

*Set 3 – 2 reps @ 90% 225

*Set 4 – 1 rep @ 95% 235

*Set 5 – 2 reps @ 90% 225

*Set 6 – 4 reps @ 85% 215

*Set 7 – 6 reps @ 75% 190

C. For time:

25 STO (115/75)

5 Muscle-Ups

20 STO

4 Muscle-Ups

15 STO

3 Muscle-Ups

10 STO

2 Muscle-Ups

5 STO

1 Muscle-Up

 5:24 – this made my triceps burn so much

D. 8min “Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Don’t cut the range of motion just to improve your score, but rather practice this as if you were being judged on quality of movement as well as number of reps achieved.

11 rounds + 5 pull ups 

Sunday

A.  AMRAP in 5 minutes of:

1 Power Clean (225/155 lbs)

1 Muscle-Up

2 Power Cleans

2 Muscle-Ups

3 Power Cleans

3 Muscle-Ups

and so on….

Finished the 6’s and then got 1 clean of the 7’s

+

Rest 5min

+

5min @ 85-90%:

3 Power Snatches (135/95 lbs)

6 Toes to Bar

9 Box Jumps (24″/20″)

5 rounds + 8 box jumps

+

Rest 5min

+

5min @ 85-90%:

2 Thrusters (135/95 lbs)

2 Burpees Over the Barbell

4 Thrusters

4 Burpees Over the Barbell

6 Thrusters

6 Burpees Over the Barbell

and so on….

Finished the 10’s exactly

+

rest 5min

+

5min @ 85-90%

20 Kettlebell Swings – Games Standard (24/16 kg)

20 /15 Hand-Release Push-Ups

3 rounds + 9 KBS, my arms were really tired so the pushups were broken up a bit

P.M.

At 75% complete 30 minutes of the following:

Row 500 Meters

10 Meter Handstand Walk

40’ Hand-Over-Hand Sled Pull (heavy)

30 Walking Lunges

6 rounds + finished sled pull in the 7^th round; my row pace was 2:08 consistently, legs felt tired on the row but I need to keep pushing for being faster on the row.