9.30.14 - 10.4.14

Tuesday

A. 
Every two minutes, for 10 minutes (5 sets): 


Muscle Snatch x 1 rep

*Build over the course of the 5 sets to a heavy single.

 70, 75, 80, 85, 90

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


Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

 90, 95, 100, 105, 110, 115, 120, 125, 130, 135 (fail), 135

C. 
Back Squat Wave; 5-3-1-5-3-1-1 + AMRAP on last set, rest 2-3min b/w sets


*Set 1 – 5 reps @ 65% of 1-RM
160

*Set 2 – 3 reps @ 75%
185

*Set 3 – 1 rep @ 85%
210

*Set 4 – 5 reps @ 75%
185

*Set 5 – 3 reps @ 85%
210

*Set 6 – 1 rep @ 95%
235

*Set 7 – 1 rep @ 101-104% 250 – 5# PR, failed @ 255


*Set 8 – MAX UNBROKEN REPS @ 90% 220 x 7

I felt pretty good hitting 250 and should have gotten 255. I’m really happy about the 220 x 7 though, because I could barely get 220 x 4 two weeks ago! 

D. 
Five rounds for time of: 


6 Power Snatches (95 lbs)


12 Overhead Walking Lunges (95 lbs)


12 Chest-to-Bar Pull-Ups

11:52. My chest to bar suck, did them with a regular kip in sets of 3-4. Did 5 unbroken snatches each round, followed by a narrow grip single power snatch into the lunges unbroken.

Wednesday

A. 
EMOM, for 12 minutes: 


Minute 1 – Strict Muscle-Up progression with no dip x 1-4 reps


*regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)


Did 4 reps each set

Minute 2 – Handstand Hold (30sec)

Complete

Minute 3 – Unbroken Double-Unders x 50 reps

*Same as last week…see if you can improve upon last week’s results.

Complete. Tripped on rep 49 of the very last set, so I redid 50 unbroken but it took more than 1 min.  

B. 
Every 2 minutes, for 14 minutes (7 sets): 


Bamboo Press
repetition/Iso-hold Wave @ 20#/side for reps and 30lbs/side for holds

Set 1 - 8 reps

Set 2 - 6 reps

Set 3 – 1min Iso-hold

Set 4 - 8 reps

Set 5 - 6 reps

Set 6 – 1min Iso-hold

Set 7 - As many reps as possible @ 1010

Complete as prescribed, I got 12 reps on set 7.

C. 
Every 5 minutes, for 25 minutes: 


Row 500 Meters


10 Strict Bamboo Press @ challenging but unbroken load

20 Bamboo JM Press (5-10lbs a side….shoot for 10lbs but use orange bands if you use 5 lbs) (if these bother you we will do Push Downs)

Times = 4:01, 3:56, 3:50, 3:55, 3:58

Row times = 1:58.9, 1:58.5, 1:58.7, 1:58, 1:56.8

I used 17.5# per side on the bamboo press, and subbed rolling DB extensions for the JM press. For those, I used 12’s for the first set and they were really tough so I used 10’s for the last 4 sets. I underestimated how tired my triceps were from all the presses.

Thursday

A. 
Every 2 minutes, for 12 minutes (6 sets): 


Front Squat


2 reps @ 65%
140

2 reps @ 70%
150

2 reps @ 75%
160

1 rep @ 80%
175

1 rep @ 85%
185

1 rep @ 90%195

B. 
Every 2 minutes, for 20 minutes (10 sets): 


Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 95, 101, 101+

 125, 130, 140, 150, 160, 170, 180, 190 (fail), 190, 200 (fail)…I couldn’t even tie my 1RM (200), and ended at 10# under. This was frustrating.

C. 
TEN rounds for time of: 


40’ Empty Sled Push on Rubber Floor (must keep straight arms)

10 Toes to Bar


10 Burpee Box Jump-Overs (20″)

 23:46. I did probably a little over 60’ sled push per round instead of the 40’. Excited to start doing light wall balls now.

*Good Luck J

Saturday

A. 
SS Yoke Back Squats (no box); Build to a 1RM, rest 2min b/w light sets and 3-4 b/w heavy sets

 220. Failed @230

B. 
C. 
EMOM, for 10 minutes: 


Jerk Balance from Cage;

1) For the setup, the bar should start at or above your forehead, about an inch or so before you lock out.

2) Back foot anchored down in receiving stance. Front foot is about halfway forward.

3) Perform Jerk Balance by stepping front foot forward and punching body through.

4) Stand up and Recover

 145, 155, 165, 175, 185, 195, 205, 215, 225, 235 – these felt pretty good

C. Every 90sec for 6min (4 sets):

Heavy Jerk Dips x 3 reps

Load: 210, 215, 220, 225lbs

 Complete

C. 
AMRAP in 6 minutes of: 


10 Bamboo Shoulder Press– 20#/side

20 OH Rope Extensions
– bar dip negatives

30 Chest-to-Bar Pull-Ups

1 round + 10 bar dip negatives... My C2B were so awful, I kept losing my rhythm on my kip. I’m hoping doing these with a regular kip will make me stronger in the long run, because I hate them.

+

Rest 4 minutes

+

AMRAP in 4 minutes of: 


5 Bamboo Shoulder Press – 20#/side

10 OH Rope Extensions – bar dip negatives

15 Chest-to-Bar Pull-Ups

2 rounds even.

Sunday

A. 
For max reps/distance/time: 


4 Minutes of Rope Climbs (15′) 12

Rest 2 minutes


3 Minutes to establish max OH Bamboo Hold 33 total presses with 20#/side

Rest 2 minutes


2 Minutes to establish max effort L-Sit Hold 0:50, was shooting for at least 1 min, but my feet hit the ground

B. 
For time: 


Row 2000 Meters


30 Burpees Over the Concept 2
(two-foot jump!)


30 Hang Squat Cleans (125 lbs)


30 BB Walking Lunges – back or front rack you choose (125 lbs)

19:14. I averaged a 2:08 on the rower, which probably should’ve been a bit faster, more like a 2:06. I did the cleans in sets of 3, which felt surprisingly good. Then I did front rack lunges in 2 sets.