8.26.14 - 8.31.14

Tuesday

A. 
Every 2 minutes, for 16 minutes (8 sets): 


Power Snatch + 2 OHS

Start at 85# and add 5#’s each set

 85, 90, 95, 100, 105, 110, 115, 120

B. 
Every 2 minutes, for 10 minutes (5 sets): 


Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

*Deadlift

            -1-2sec “halt” right above knee + stand

            -1^st pull Goal is to build strength and position off ground…think upper back and hammy’s

            -After the “halt” think active upper back/lats pulling barbell into hip

            -Either myself or Zach has to witness these

*Pulls

            -timing and waiting to pull bar into hips before you pop the hips is everything!

            -Zach has an excellent 2^nd pull so if you have any questions feel free to take advantage of your coaches. Wear him out….he never gets tired J

145, 145, 155, 155, 160; Zach watched these

C. 
Every 2 minutes and 30 seconds, for 20 minutes (8 sets): 


Back Squat
Wave load

0 min - 6 reps @ 60% of 1-RM
145

2:30min - 4 reps @ 70%
170

5:00min - 2 reps @ 80%
 195

7:30min - 6 reps @ 70%
 170

10:00min - 4 reps @ 80%
 195

12:30min – 2 reps @ 90%
 220 (almost missed 2^nd rep)

15:00min  – 6 reps @ 80%
195 (hard)

17:30min – 4 reps @ 80% 195

D. 
EMOM, for 15 minutes: 


Minute 1 – 45 seconds of SB pushups

24, 25, 28, 28, 27

Minute 2 – Bent-Over Barbell Row; 8-10 reps


125 x 9 each set

Minute 3 – Glute-Ham Raises; 6-8 reps @ 3011

8, 8, 8, 7, 8 – these were hard after the BB rows

Wednesday

A1. Narrow-Grip Overhead Squat @ 3311; 3 reps 
x 5 sets, rest 90sec

*goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used

 45, 55, 55 (narrower), 55 (jerk grip), 55 (jerk grip)

A2. Strict COVP Pull-Ups @ 21x0; 6-8 reps @ 21X0, rest 90sec

6, 6, 6, 5, 6 – I sucked at these 

B. 
Take 20 minutes to build to today’s 1-RM Bench Press

B. Cross Over Symetry stuff

 Completed shoulder rehab prior to starting workout

C. 
Four sets for max reps of: 


3 Minutes of Rowing (for max Meters)


2 Minutes of Double-Unders


1 Minute of Bar Pullovers


Rest 3 minutes

*Find the right gear to maximize your total score at end of all sets!

725m (2:04.1/500m avg)/155 DUs/5 pullovers

722m (2:04.6/500m avg)/146 DUs/7 pullovers

725m (2:04.1/500m avg)/146 DUs/7 pullovers

727m (2:03.7/500m avg)/160 DUs/7 pullovers

Thursday

A. 
Every 90 seconds, for 15 minutes (10 sets): 


Hang Clean + Clean

*Build over the course of the ten sets

 125, 125, 135, 145, 145, 155, 165, 165, 175, 185

B. 
Every 2 minutes, for 16 minutes (8 sets): 


Front Squat


*Set 1 – 2 reps @ 75%
160

*Set 2 – 2 reps @ 80%
170

*Set 3 – 2 reps @ 85%
180

*Set 4 – 1 rep @ 90%
190

*Sets 5-8 – 1 rep @ 90-95% 197.5 (had an extra 2.5 on one side but not the other), these felt really hard

C. 
EMOM, for 30 minutes: 


Minute 1 – 15 Heavy Russian Kettlebell Swings

Minute 2 – 10 DB Walking Lunges (you choose the load)
5/leg

Minute 3 – 12 Burpee no-pushup Box Jump-Overs (20″)

KBS with 70#, unbroken; lunges with 40’s; finished all no-pushup burpees

Friday (Recovery Day)

A. 
AirDyne

:60sec @ 85% Aerobic Effort

:60sec @ 50% easy spin

60sec rest x 10 sets

did not complete

Saturday

A. 
Front Squat; 2 reps x 5 sets, rest 3-4min

Loads per set (by %): 60, 70, 80, 85, 90

130, 150, 175, 185, 195

B. 
EMOM, for 15 minutes (15 sets): 


2 Split Jerks
(Pause
for 2 full seconds in the receiving position before recovering

* 45-65lbs only!

45x5 sets, 55x5 sets, 65x5 sets

C. 
AMRAP in 6 minutes of: 


10 SB Pushups

20 Push Downs
 Rolling DB Ext (12’s)

30 COVP Pull-Ups

1 round + 11 pull ups

+

Rest 4 minutes

+

AMRAP in 4 minutes of: 


5 SB Pushups

10 Push Downs
 Rolling DB Ext (12’s)

15 COVP Pull-Ups

2 rounds + 5 ext

D1.  Glute-Ham Raises @ 3011; 6-8 reps x 3 sets, rest 2min

8 each set

D2. Hollow Holds; 60 seconds
x 3 sets, rest 2min

Complete, these were really hard

Sunday

A. 
EMOM, for 15 minutes: 


Clean


*Minutes 1-3 – 55-65%
125

*Minutes 4-6 – 65-75%
145

*Minutes 7-9 – 75-80%
155

*Minutes 10-12 – 80-85%
165

*Minutes 13-15 – 85-90% 175, 180, 180

B. 
Five rounds for time of: 


5 Squat Cleans (135 lbs)


10 Burpee no pushup Over the Barbell


15 Banded Front Squat (Bar + small red band)

15:23; cleans were singles, banded front squats in sets of 5

C. 
AirDyne: 


2 Minutes at 70% effort
 50rpm

2 Minutes at 80% effort
 60rpm

2 Minutes at 85-90% effort
 65-67rpm

2 Minutes at 75-80% effort
 60-63rpm

2 Minutes at 65-70% effort 50-55rpm