5.12.15 - 5.17.15

Tuesday

*only one session today. This is a big wrist/forearm day with the rope climbs and heavy snatches so I want to only hit it once. Perhaps use a second sessions as an active recovery/mobility if you have time and want too. 

A. Every 3 minutes, for 15 minutes (5 sets):

125 Foot Handstand Walk (25' more then last time)(Goal is sub 60sec on all walks)

0:49, 0:48, 0:50, 0:46, 0:46

+

Rest until the clock reaches 2:00

+

20 Seconds to Snatch

*Use 150lbs for all 5 sets

Complete, no misses

B. Every 30 seconds, for a total of 20 total repetitions:

15′ Rope Climb x 1 ascent

*If wrist starts hurting like last time then stop immediately

 Complete, tough (used gloves)

C. Three sets of:

Row 15 Calories

0:50, 0:53, 0:54

Rest 30 seconds

25 Power Snatches (55 lbs)

0:59, 0:59, 0:57

Rest 30 seconds

*Keep the row and the power snatches under 60 seconds!

D. Three sets of:

15 GHD Sit-Ups

75 Double-Unders

Rest 2 minutes

1:20, 1:21, 1:17

Wednesday

A. Max rep Muscle Ups in 30sec

10

+

Rest 2-3min

+

Max rep Muscle Ups in 20sec

7

*Goal is more then 15 between both sets

B. 2 Rounds of:

800m Run
20 OHS, 95
20 GHDSU


2 min rest between rounds

5:18, 5:28

Rest 1 minute

2 Rounds of:
15 GHDSU
50 Double Unders
10 SDHP, 95


1:30 min Rest between rounds

1:49, 1:46

Rest 1 minute

2 Rounds for time: 
30 Double Unders
10 SDHP, 95
20 Box Jump Overs, 20″

4:13

Below should be a PM session so just rest as long as possible 

C. EMOM, for 20 minutes (5 sets):

Minute 1 – Row 12 Calories
- about 43 sec each time

Minute 2 – 10 Chest-to-Bar Pull-Ups 
- unbroken

Minute 3 – 6-8 Strict HSPU to 3″ Deficit
- did 8 each time, broke into 2 sets

Minute 4 – 3 Squat Cleans @ 155lbs – under 30 sec each set

Friday

a.m.

A. Every 20-25 seconds, for a total of 15 total repetitions:
15′ Rope Climb x 1 ascent

Did every 20 sec for the first 13 reps, then fell off a little for the last 2 sets

B.EMOM, for 6 minutes:

Strict Handstand Push-Ups to 3″ Deficit x Max Reps 

8, 3 (fell off wall), 5, 4, 4, 4

C. Three sets for times of:
Row 25 Calories


Rest 2 minutes

*Row these hard…not at the pace you’ll consider at regionals.

1:16, 1:13, 1:11

p.m.
A. One set of:
Run 1 Mile @ (slightly faster then desired pace)
immediately followed by…
Max Reps Unbroken Overhead Squats (95 lbs)

*Get right from the run into the overhead squats. You should be testing how many you would be able to knock out in a single set. This will help you determine how you may attack these at Regionals. 

Mile = 6:40 + 25 OHS

B. Three sets of:
20 GHD Sit-Ups
50 Double-Unders
20 Sumo Deadlilft High Pulls


Rest 3 minutes

2:45, 2:38, 2:28

C. Three rounds of:
Row 1000 Meters @ 75% effort


2-Minute Left Hip Flexor Stretch


2-Minute Right Hip Flexor Stretch

Row paces = 2:08, 2:07.7, 2:07.4

Saturday

a.m.

A. Two sets of:

25 Unbroken Power Snatches (65lbs)

Rest 60 seconds

1:00, 1:00

+

Rest until fully recovered, and then…

+

B.

Build to your snatch opener. (going to shoot for 155)

C. For time:

250’ Handstand Walk

1:57 – not happy with this

+

When the clock reaches 5:00,

+

EMOM, for 5 minutes:

Snatch x 1 rep @ 155lbs

 Failed first lift and then got it within 20 sec, missed 2^nd min attempt and didn’t redo, then got the last 3 reps

p.m.

A. Four sets of:

Run 600 Meters @ 105% of ideal 1600 Meter Pace

Walk 200 Meters

*I will go to UC with you if possible.

3:15, 3:11, 3:07, 3:05 – this treadmill still sucks but I felt like I was getting used to it

Sunday

a.m.

A. For time:

12 Rope Climbs (15′)

Don’t hold back. Pace for 12, not 27…but be careful on the descent!

 3:26

B. Three sets for times of:

Two rounds of:

Row 25 Calories

16 Chest-to-Bar Pull-Ups

9 Strict Deficit Handstand Push-Ups (3″)

Rest 3 minutes

*You’ll perform a total of 6 sets of this, but you’ll rest 3 minutes after every two rounds.

*Goal is to push the intensity in the two rounds, but to also be able to recover and match that intensity for all sets.

5:58, 6:36, 6:47 – I was a sweaty mess by the last 2 sets and felt like the heat was getting to me, couldn’t get my breathing under control

p.m.

A. Warm-up exactly as you would for this event at Regionals. You need to be hot and sweaty before this event starts.

+

For time:

15 Muscle-Ups

1 Squat Clean (135 lbs)

1 Squat Clean (145 lbs)

1 Squat Clean (155 lbs)

1 Squat Clean (165 lbs)

1 Squat Clean (175 lbs)

*Note time off the rings, and total time.

Did the ~100ft run to the rings, got off by about 0:59, finished in 1:55.

B. Three sets of:

30 Calories on AirDyne @ 70%

2:15, 2:01, 2:00

Rest as needed

15-20 GHD Sit-Ups

20 reps each time

Rest as needed