Monday 3/30/15
Open 15.5 redo – 8:50 (10 seconds better than on
Saturday)
Tuesday – 3/31/15
A.
EMOM x 30 mins:
1st
– 6-9 Bamboo shoulder press 25’s/side with red band x 7 reps
2nd
- 10 Ab Wheel Rollout
3rd
- 6-9 Bamboo CGBP 20’s/side
with orange band x 7 reps
4th
– 10-12 Tsunami Lat PullDowns 60#
5th
- 25ft handstand walk
6th
- 2 rope climb to 15ft - jump high and climb fast!
+
AirDyne
30
@ 90%
30
@ Easy Spin
x25
Complete
Wednesday – 4/1/15
I
freaked out about the wedding and forgot to go to the gym before class. So I
just rested this day and I think I was better off.
Friday – 4/3/15
A.
:30sec of Muscle-Ups
:30sec
rest
x
5 sets
9,
6, 5, 5, 4 (29 total muscle ups in 4:30!)
B.
Every two minutes, for 20 minutes (10 sets):
*For
the Snatch with No Foot Movement, set your feet in your receiving position, and
try not to let the ball of your foot leave the ground throughout the snatch.
You will need to be aggressive in your turnover and quick in your descent.
110, 110, 115 for the rest
C.
EMOM, for 15 minutes:
Split
Jerk x 2 reps @ 75-80%
*Work
on perfect footwork and mechanics.
175 x 12 min (wrist felt all jammed up so I stopped)
D.
Three rounds for time of:
Run
800 Meters
10
Hang Squat Snatches (135/95 lbs)
20 Strict Bamboo Shoulder Press – make them as tough as it would
be to complete strict HSPU
22:51 – on the bamboo press I used 25’s/side with thin red band,
these got really hard, I did sets of 5 for round 1, sets of 3 for round 2, and
sets of 2 for the last round.
Saturday – 4/4/15
AM
A.
Deadlift; build to a tough 3 reps 255
B.
Reduce weight a bit then do 3 x 3 with a pause at knee caps (on concentric
part). Do not drop weight from the top All sets with 215
C1.
Chest supported DB incline Row; 12-15 x 4, rest 30sec
20’s
x 15, 25’s x 15, 25’s x 13, 25’s x 14
C2.
Cambered Bar gd morning; 8 reps x 4, rest 90-2min
110
for all sets
+
Every
minute, on the minute, for 12 minutes:
Minute
1 – 10-12 Wide Grip Lat Pulldown – 70#
Minute
2 – 10 Meters of Handstand Walk
Minute
3 – 8+8 multi attachment Pushdown – 50, then 60 for the rest
Minute
4 – 8 Snatch Grip GHD Hip Ext (2sec pasue at top) – 40#
+
Sled
Sprints (90/45lbs)
Length
of building and back x 10 sets Every 2min
*Once you cant complete the work in under 1min reduce to 1
length of the building every 2 min.
Did rx for 2 sets, then did an unweighted sled (still down &
back) for the rest
PM
5
sets @ 90-95% effort:
90
sec Rowing (paces =
1:59.3, 1:58.1, 1:57.8, 1:57.4, 1:56.8)
90
sec rest
90
sec AirDyne (cals =
27, 27, 26, 28, 30..about 68 rpm)
90
sec rest
+
4
sets:
Rope
Crunches x 12-15 reps 90 x 15, then 100 x 15 for the rest (I did these wrong)
Banded Oblique rotations x 20/side complete
Sunday – 4/5/15
AM
EMOM
x 24 mins:
1st
- 8 OH Barbell Walking Lunges @ 135/95lbs
2nd
- 50ft Farmers Walk @ tough load – 45’s on all sides, super tough
3rd
– 8-10 BB Floor Press w/ 20# chains/side – bar weight is determined by what you
can successfully get over the 8 sets – 65# barbell plus the chains x 10/set
PM
10
min @ 90%:
10
chest to bar
10
burpees to 6" OH
50
unbroken DU's
5
rounds + 7 burpees
--10
min rest
10
min @ 90%:
6-8
Strict hspu
15
russian kbs – 32/24kg
20
box jumps – 24/20" – step down
5 rounds + 7 hspu
Tuesday – 4/7/15
A.M.
Warm-Up;
2
sets:
Dynamic
warm up of choice
+
10.10.10
Wide stance Seated abduction in squat position (20” box, 16”, 12”)
Belt
Squat x 1min
Complete
A.
Concentric Front Squat; 1 rep x 8 sets
Rest
as needed
*Build
over the course of the eight sets to today’s heavy single. You can start from
top but go all the way down to bottom of a clean receiving position. Pause for
1-2sec with all weight on pins or blocks and explode up.
115, 125, 135, 145, 165, 185
(failed at 190)
B.
Clean + Hang Clean + Front Squat + Jerk; 6 sets, rest as needed
*Build
over the course of the six sets to today’s heaviest complex.
*No
dropping bar
115,
125, 145, 165, 175, 185 – I’m really happy I got this!
C.
EMOM, for 9 minutes (3 sets):
Minute
1 – 10-12 TnG Deadlift + bands (45% bar weight) x 10-12 reps…NO BOUNCING
WEIGHTS OFF GROUND red
bands with 135# x 12
Minute
2 – GHD Hip Extensions x 15 reps, 1sec pause at top
Minute
3 – Toes to Bar x 12-15 reps (Think efficiency and perform like you are
teaching someone perfect gymnastic form…even if this may slow you down)
15
each set
D.
Dead Walks w/ DB’s; 2 x 20 steps
20’s
for 3 sets
P.M.
A.
Baseline Testing
Max
Reps in 2 Minutes of 15′ Legless Rope Climbs – 4 reps
Rest
60 seconds
Max
Hold in 2 Minutes of L-Sit – 30 seconds (really tough with plates)
*only
get one attempt – stack plates to within 2″ of horizontal plane of the
paralletes and keep your heels above it
Rest
60 seconds
Max
Distance in 2 Minutes of Handstand Walk – 120ft unbroken with turns, then about 50 more feet
B.
Seven rounds for time of:
5
Ground to Overhead (155/105 lbs)
7
Bar-Facing Burpees Over the Barbell
9
Ring Dips (from Muscle-Up station)
14:00 – I’m surprised my dips
went this well! I was extremely sore in my pecs.
C1.
Rope Crunch; 15 reps x 4 sets, rest 10sec – 110 for all sets (still did these wrong)
C2.
KB Side bends; 10/side x 4 sets, rest 90sec – 40# for all sets
D. Epsom or Baking Soda Bath x 20-25min soak - complete
Wednesday – 4/8/15
A.
EMOM, for 8 minutes:
Snatch
with 3-Second Pause in Receiving Position x 1 rep @ 75-85%
*feeling
positions, making each lift technically perfect
125
x 4 sets, 135 x 4 sets
+
On
a Continuous clock
+
EMOM,
for 5 minutes:
Snatch
+ Overhead Squat @ 80-85%
135 x 3 sets, 140 x 2 sets –
good day for snatches!!
B.
4-Segmented Snatch Deadlift; 1 rep of complex x 4 sets, rest as needed
*pause
for 2 full seconds at each position – 2″ off the floor, mid-knee, mid-thigh and
high hang
170, 175, 180, 185 – I felt
pretty strong on these
C.
Back Squat
EMOM
Set
1 – 40% x 5 reps -
95
Set
2 – 50% x 4 reps -
125
Set
3 – 60-65% x 3 reps - 160
Set
4 – 75% x 2 reps -
185
+
*rest
2-3min after each set below
Set
5 – 85% x 1 rep -
215
Set
6 – 90% x 1 rep - 225
Set
7 – 90-95% x 1 rep - 230
Set
8 – 90-95% x 1 rep –
235 (95%)
D1.
Bent-Over Barbell Row; 6 reps x 3 sets, rest as needed (Pause on floor every
rep)
155
for all sets (used straps, these were super tough)
D2.
Powell Raises (nice and steady); 10 reps x 3 sets, rest as needed
8#
for each set
+
Every
4 minutes, for 32 minutes (8 sets) for times:
Row
500 Meters
5
Burpees Over the Erg
Note
times for each round. Treat each set as if you were being scored against the
competition such that there would be eight total scoring points for the event.
That means you can’t give up too much ground, but you also can’t lose it all
after the second set.
*Post times for each of the eight sets.
2:23, 2:21, 2:22, 2:21, 2:22, 2:20, 2:21, 2:20
(Rows took 1:59, 1:59.4, 1:59.2, 1:59, 1:59.1, 1:58.7, 1:58.9,
1:58.7)
Friday – 4/10/15
A.M.
A.
EMOM, for 20 minutes:
2
Burpee Bar Muscle-Ups
4
Deadlifts (185/135 lbs)
Each
set took about 43-45 seconds; triceps, shoulders, pecs got a good burn out of
this
B.
Rope Crunches; 4x 10-12, rest 10sec – 90 x 12 (finally did these correctly)
B2.
KB Side bends; 4x10-12, rest 1min – 40 x 10 each set (sides were still sore from these on
Wednesday)
P.M.
A.
Take 5-10 minutes to build to a 5-RM Overhead Weighted Pistol on Each Leg
*Start
with pvc or wooden dowel…maybe try out a junior bar and don’t worry about
throwing bar down if it don’t feel right on knee.
PVC pipe was my max, just did
3x3/leg with that
B.
Tall Jerks; 3 reps x 3 sets
* The tall jerk is a partial
jerk exercise that trains the movement of the body down under the bar in the
jerk. Focusing on aggressiveness pushing under and timing.
*In
the starting position, the head needs to be pulled back out of the way so the
bar is vertically above the shoulders as it would be at this point of an actual
press or jerk.
*Light
loads
55, 65, 65
C.
Jerk with Pause; 2 reps x 6 sets, rest as needed
*Dip
and hold for 2 seconds at the bottom of the dip, then drive
135, 155, 165, 175, 185, 195
D.
12, 9 and 6 reps for time of:
Ground
to Overhead (185/125)
Muscle-Ups
8:11
– muscle ups felt so hard!
+
2
minute rest
+
For
time:
40
Front-Racked Walking Lunges (185/125 lbs)
*This
seems to come up in some form at every regionals so I am guessing it will this
year too
2:16
B.
Cable Face Pulls; 4 x 20 reps
20#
for all sets
C. Spend 15-20 minutes of dedicated work on mobility
Did the hip/back stretches
Saturday – 4/11/15
A.
Every 90 seconds, for 15 minutes (10 sets):
Hang
Snatch + Snatch @ 70-85%
*Build
in load from 70-85% throughout the ten sets.
115, 120, 120, 125, 125, 130,
130, 135 (failed snatch), 135 (failed snatch), 140, 140
B.
Every 90 seconds, until you fail to successfully complete the complex:
Hang
Clean + Front Squat + Jerk
Men’s
Loading (in lbs): 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355,
365, 375
Women’s
Loading (in lbs): 155, 165, 175, 185, 195, 205, 210, 215, 220, 225, 230, 235,
240, 245
Got
185, missed the clean at 195
+
When
the clock reaches 18:00, complete the following for time…
+
Three
rounds for time of:
15
Seated Bamboo Strict Press @ tough load (should take 2-3attempt to complete
20
Alternating Pistols
6:58
– used 25’s/side with red bands for the presses
P.M.
A1.
Chest supported DB Rows @ 21x0; 5 reps x 4 sets, rest as needed
*1sec
pause on ground –
45’s, then 50’s for the rest
A2.
GHD Hip Extension with Overhead “Y” Hold @ 2012; 8 reps x 4 sets, rest as
needed – complete,
I like these a lot because they feel good for my back and shoulders
A3.
Banded Plank; 60 seconds x 4 sets, rest as needed – complete with red band, tough
+
B.
Every minute, on the minute, for 30 minutes:
Minute
1 – 10 Calories on AirDyne – about 30sec each time
Minute
2 – 10 Burpee Box Jump-Overs (24/20″) – 35-40 sec each time
Minute 3 – 10 Kettlebell Swings (32/24 kg) + 8 Chest to bar Pull
downs – 70# for
pull downs (reverse grip), these got tough
Sunday
A. Gymnastics
Play Session
Take
15 minutes to mess around with efficiency with any 2-4 gymnastics movements of
your choice:
**
Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
**
Bar Muscle-Up with Roll Over
**
Rope Climbs
**Triple
Unders
**
Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
**Maybe
try stringing a few together like C2B/Bar Muscle Ups all without coming
off bar etc...
Please
choose something that you need work with, or that you believe you could be more
efficient with. Note what movements you selected and the rep scheme and sets
performed.
I got a triple under for the
first time! And I did 2 ring hspu in a row for the first time.
B.
For time:
10
Overhead Squats (155/105 lbs)
10
Box Jump-Overs (24”/20”)
10
Thrusters (155/105 lbs)
10
Power cleans (205/125 lbs)
10
Toes to Bar
10
Burpee Muscle-Ups
10
Toes to Bar
10
Power cleans (205/125 lbs)
10
Thrusters (155/105 lbs)
10
Box Jump-Overs (24”/20”)
10
Overhead squats (155/105 lbs)
*Essentially
the “2012 Games Chipper,” but with a barbell instead of axle thruster
*We
did this January 29th I believe as a PM session. But we used 95lbs for
Thrusters and OHS for ladies.
*Brittany - since you email
me results every week :) I have your time of 9:16!
I
got 8:59. Super happy with this improvement.
+
On
Continuous Clock…
When
the clock reaches 15:00, complete the following…
+
Three
rounds for time of:
20
Overhead Walking Lunges (155/105 lbs)
20
GHD Sit-Ups
7:50
P.M. (meeting at gym at 4pm to get sleds)
Five
sets for times of:
100-Yard
Sled Push on football field (light load – 35-50 second effort)
240-Yard
Sprint (around the goal posts)
Rest
4 minutes
*Goal is consistent across
1:54, 1:57, 1:51, 1:46, 1:37 – I dragged ass on the first 2 sets
because I was feeling sorry for myself since my legs felt like lead. Then when
you told me to lengthen my stride, that helped out a ton and I just focused on
that instead. And on the last 2 sets I was going all out to catch Armando. So I
need to stop being a baby and keep believing in myself.
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