Tuesday
a.m.
A.
EMOM, for 12 minutes:
Front
Squat @22x1 x 1 rep
*Start
at around 70% of your 1-RM Front Squat and build every minute to today’s
heaviest single…but stay strict about the 2-second pause at the bottom!
155, 160, 165, 170, 175, 180, 185, 190, 195, 200, failed at
205, didn’t even do the last set (I used a bounce to get out of the bottom, now
I know I wasn’t supposed to)
B.
EMOM, for 10 minutes:
Hang
Clean + Push Press + Jerk
*Build
to today’s heavy over the course of the ten minutes.
120, 125,
130, 135, 140, 145, 150, 155, 160, 165 – I’ve been missing this weight on the
push press lately, so glad I finally got it
C. “Heavy
Amanda”
Complete
rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
185/135
lb Squat Snatch
10:50
D.
Four sets for max reps of:
:30sec
of Banded Deadlift (same band tension and bar weight as last week)(cycling fast
reps are goal)
13, 14,
14
Rest
30 seconds
:30sec
of Toes to Bar
15, 17,
19
Rest
90 seconds
p.m.
A.
Three sets for times of:
3/2
Legless Rope Climbs (15′)
20
Meter Handstand Walk
40
Double-Unders
Rest
3 minutes
1:39, 1:41, 1:46
B.
Every 3 minutes, for 24 minutes (8 sets) for times:
Row
15/12 Calories
12
Chest-to-Bar Pull-Ups
8
Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
This was
so awful. Hands hurt and grips were falling apart. Each set took about 2:45,
then the 7th set took 3:02 and 8th set took 3:30…felt
like I hit a wall at the end
Wednesday
A.
Back Squat
Back
Squat
EMOM
Set 1
– 40% x 4 reps 100
Set 2
– 50% x 3 reps 125
Set 3
– 60-65% x 2 reps 160
Set 4
– 75% x 1 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
– 95% x 1 rep 235
Set 8
– 95+% x 1 rep 245
Went for
1 more attempt and got 255, a 5# PR!
B.
2-Stop Halting Snatch; 1 rep x 5 sets, rest as needed
*pause
for 2 seconds at 2″ off the floor, and another 2 seconds at mid-knee, then
snatch after the 2 seconds at the mid-knee position
*Go
as heavy as possible with good form and technique. This is new so may not get
to heavy
115, 125, 135, 145, 145
C.
Every 3 minutes, for 9 minutes (3 sets):
Overhead
Squat x 3 reps
*Set
1 – 85-90% of your 1-RM Snatch 140
*Set
2 – 95-100% of your 1-RM Snatch 155
*Set
3 – 105-110% of your 1-RM Snatch 165
– this was 10# less than 105%, but I felt a little shaky going in to these
D1.
Chest supported BB Rows @22x0; 5 reps x 3 sets, rest as needed
*make
these heavy, pause two seconds between reps
125 for all sets
*Start
watching at 2:30 and listen and watch entire video! Unweighted for all sets
*You
may use weight but we are talking 2.5 and 5lbs at most
+
Optional
Session (If you are feeling good) you can perform as separate session
or a.m. - p.m. sessions
Six
sets for max calories/reps of:
90
Seconds of Airdyne Calories
30
Seconds of Wall Balls (16/12 lbs to 10’ target)
Rest
4 minutes
*Note
your scores for each set…and go hard, you get lots of rest between sets.
Did this
immediately after the first part. For airdyne cals, I got 34, 31, 33, 33, 35,
31 and for wall balls I got 8, 10, 10, 11, 11, 10.
Friday
A.M.
A.
Every 90 seconds, for 15 minutes (10 sets):
Split
Jerk x 2 reps
Loads
per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
115, 125, 135, 145, 160, 170, 180, 190, 190, 190
B.
On a Continuous clock…
For
time:
Row
1000 Meters
15
Power Cleans (185/125 lbs)
30
Strict Handstand Push-Ups
15
Power Cleans (185/125 lbs)
9:51 –
held 2:01.6 on the rower
+
When
the clock hits 15:00, complete the following…
+
For
time:
20
Burpee Box Jump-Overs (24″/20″)
40
Walking Lunges with Kettlebells (24/16 kg)
3:08
P.M.
A.
Bamboo Seated Strict Press; 5 reps x 5 sets, rest as needed
*Make
these tough but doable
20# and 10# per side with 2 orange bands, then 20# and 15#
per side with 2 orange bands for the rest
B.
Three rounds for time of:
7 Bar
Muscle-Ups
14
Ring Dips
21
Deadlifts (185/135 lbs)
*Sub
7:30 for women
*Sub
7min for men
6:59
C.
Side/lying powell raise on bench; 6-9/arm slow and steady x 3 sets, rest 30sec
b/w arms
10# x 9,
12# x 9, 12# x 7
Saturday
a.m.
A. On
a continuous clock….
Minutes
0-2:00
-5
Snatches for Max Load (only 5 attempts using same load all 5 attempts)
Minutes
2:00-4:00
-5
Snatches for Max Load
Minutes
4:00-6:00
-5
Snatches for Max Load
*Athletes
have two minutes to complete 5 snatches for max load in each of the three sets.
The athlete may only take 5 attempts, all at the same weight, in each two
minute set. The athlete does not need to complete the reps unbroken, but all
five reps must be completed within the two minute window.
I
successfully hit all 5 reps each at 125, 135, and 145!
+
At
Minute 8:00, complete the following…
For
time:
Max
Effort L-Sit
*Take
as many attempts as you like. Best attempt is score
40
seconds, this is a 10 second PR with the plates under my feet
+
At
Minute 10:00, complete the following…
Three
rounds for time of:
3
Toes to Bar
6
Pull-Ups
9
Chest-to-Bar Pull-Ups
12
Alternating Pistols with 24/16 kg Kettlebell
*Play
around with stringing all gymnastic moves together without coming off bar or at
least a portion of it
6:50 – went unbroken on all of the pull up bar stuff, then
the pistols kicked my ass real bad
B1.
Bent-Over Barbell Row; 6-8 x 3 sets, rest as needed
135 x 8,
140 x 8, 150 x 6
B2.
Reverse Hypers; 20 reps x 3 sets, rest as needed
130 for
all sets
B3.
Kneeling Rope Crunches; 10 heavy reps + 20sec rest + 10 heavy reps x 3 sets,
rest as needed
90# for
all sets
p.m.
A.
Every 12 minutes, for 36 minutes (3 sets), for times:
Row
1000 meters
100
Double-Unders
Run
800 Meters
*You
should have at least 3min rest b/w sets
9:13,
9:17, 9:09 – I tried to push it harder than I wanted to on the rower and held
1:59.2, 1:59, 1:59.1. Then I had one trip on the double unders on set 1, 2
trips on set 2, then unbroken on set 3. My legs were dead on the run from the
rower.
Sunday
a.m.
A.
Six rounds for time of:
4
Muscle-Ups
9
Thrusters (155/105 lbs)
12
Bar-Facing Burpees Over the Barbell
14:33 – I
went unbroken on the muscle-ups, did one round unbroken on the thrusters and
then 5 + 4 for the rest of the sets
+
10min
Rest or until fully recovered
I rested
20 minutes
+
For
time:
30
Overhead Walking Lunges (155/105 lbs)
30
Toes to Bar
30
Front-Racked Walking Lunges (155/105 lbs)
5:04 – T2B
were hard by this point
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