Tuesday
A1. Snatch Sotts Press; 5 reps x 3 sets, rest as needed
Did 1 set with 1 riser mat under my heels, then did the
other 2 sets with no mats, all 35# barbell
A2. Handstand Walk; 10-15 Meters x 3 sets, rest as
needed
Complete
A3. L-Sit; 45 seconds x 3 sets, rest as needed
Broke up into 30 sec hold, rest 30 sec, 15 sec hold – my quads
were still sore from 15.3 and it was hard to hold my legs up
B. Every two minutes, for 20 minutes (10 sets):
2 Power Snatch
*1-2sec pause in receiving position
*Build over the course of the 10 sets to something heavy
for today.
95, 105, 110, 115, 120, 125, 130, 135,
140, 145 – this last set was a little rough – some of the heavier sets didn’t
have a pause in the receiving position because I was chasing the bar forward
C. Clean-Grip Halting Deadlift @ 4131; 3 reps x 3
sets, rest as needed
*Use straps and go heavy as fuck! But…you must maintain
posture and position
205, 210, 210
D. AMRAP in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpee Box Jump-Overs (24″/20″)
5 rounds + 11 reps
Wednesday
A. Three sets for times of:
50 Double-Unders
10 Alternating Pistols
10 Alternating DB Snatches (70/55 lbs)
Rest 2-3 minutes
1:41, 1:30, 1:32 – pistols without oly
shoes were tough
B. Back Squat; rest 3-3:30min
*Set 1 – 3 reps @ 75% 185
*Set 2 – 3 reps @ 80% 200
*Set 3 – 2 reps @ 85% 210
*Set 4 – 1 rep @ 90% 220 (5# under my 90%, these
weren’t feeling too good)
*Set 5 – 1 rep @ 90-95% 225 (ended up hitting my 90%)
C. For time:
50 Cal Row
50 Box Jumps
25 PC (135/95)
25 Burpees over Bar
8:28
D1. Barbell Row @ 2111; 8 reps x 2 sets, rest 60sec
75, 80
D2. Weighted Supinated-Grip Pull-Ups @ 21x0; 6 reps x 2
sets, rest 60
10# for both sets, this weight was really tough and I feel
like my strict pull ups need a lot of work
D3. Glute-Ham Raises @ 3011; 8 reps x 2 sets, rest 60sec
8# for both sets
Thursday
A. Thruster; 1-2 reps x 6 sets, rest 3min
*Build over the course of the six sets. This doesn’t
need to be anything close to a PR, just build until it feels adequately heavy
for today.
115 x 2, 125 x 2, 135 x 2, 145 x 1, 155
x 1, 165 x fail
B. Every minute, on the minute, for 21 minutes:
Minute 1 – 20 Double-Unders + 5 Push Press (155/105 lbs)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 2 Power Snatches + 6 Alternating Front Rack
Reverse Lunges (155/105 lbs)
Completed everything in pretty much under 30 sec every set,
this felt good and got me breathing in a good way
C1. Face-Down Chinese Plank; 60 seconds x 3 sets, rest
as needed
Complete
C2. Weighted GHD Hip Extension @2014; 8 reps x 3 sets,
rest as needed
25# for all sets
Saturday
15.4
136 reps
A.M.
A. Power Snatch from mid thigh; rest as needed b/w sets
3 reps @60% 95
2 reps @70% 110
2 reps @75% 115
2 reps @80% 125
2 reps @85% 130
2 reps @80% 125
*Pause for 1sec in receiving position
*You may drop bar b/w reps but immediately pick back up
These felt really good today, I caught
in good positions and was able to pause on all sets
B. Snatch balance; rest as needed b/w sets
3 reps @55% 90
2 reps @65% 100
2 reps @70%, 115
2 reps @75% 130
2 reps @80% 135
2 reps @75% 130
*Pause for 1-2sec in receiving position
I felt a little slow and crappy on
these
C. Snatch grip 1st pull; w/ 2sec pause
at knee cap…lower slowly, rest as needed b/w sets
3 reps @70%, 110
2 reps @80% 130
2 reps @90% 150
2 reps @100% 165
2 reps @110% 180
2 reps @120% 200
*Wear straps
*Must maintain posture or movement is pointless
I like these, I feel like this is something I need work on
D1. GHR @ 3011; 8 reps x 3 sets, rest as needed
8# for all sets
D2. Bent-Over Barbell Row; 8 reps x 3 sets, rest as
needed
130 for all sets
D3. V-Ups; 40 reps x 3 sets, rest as needed
Complete, broke each set up once or twice
P.M.
A. Three sets for times of:
2 Legless Rope Climbs
10 Toes to Bar
20 Alternating Pistols
Rest 2 minutes
*If you can find a partner of similar abilities perform
as a relay. P1 does a round while P2 rests…..
1:42, 1:58, 2:10 – this got tough,
mostly the rope climbs
B. 3 sets of:
Row 500 Meters
8 Front Squats (245/155 lbs – from the ground)
*1:1 Work/Rest Ratio
*If you have a partner that will challenge you complete
as a relay. P1 goes while P2 rests
3:05, 3:08, 3:10 – I rowed about 1:59.9, 1:59.5, 2:02 – I intentionally
went a little slower on the 3rd row to see if I could go harder on
the front squats, but the front squats were still really tough. I did them all
unbroken, but just rested a good amount at the top on the last few reps
+
rest 6min after last rep of Front Squats
+
3 sets ALL OUT of:
Row 500 Meters
8 Thrusters (155/105 lbs)
rest 6min
2:48, 2:45, 2:43 – legs were dead from the front squats, but
they gradually started feeling a little better each set
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