12/8-12/13

Day 1

A. Power Snatch 70x3 80x3 83(2x2)   (10Reps)

B. Snatch               80x3  86(2x2)  (7 Reps)

C. Back Squat      10RM +-5% & -10%

305x10.   295.  275

D. Strict Press      5x3 @90% of last weeks 3

165#

E. Snatch Pulls    100(2x2) 105x3  (7 Reps)

F. Sn.Pu.to.St.Leg  105(2x3) 110(4x1) (10 Reps)

Accessory work:

A. Good Mornings w/jump 3x4 @ last weeks weight

B. Single Leg Box Jumps 5x3

Day 1

A. Power Snatch 70x3 80x3 83(2x2)   (10Reps)

B. Snatch               80x3  86(2x2)  (7 Reps)

C. Back Squat      10RM +-5% & -10%

D. Strict Press      5x3 @90% of last weeks 3

E. Snatch Pulls    100(2x2) 105x3  (7 Reps)

F. Sn.Pu.to.St.Leg  105(2x3) 110(4x1) (10 Reps)

Accessory work:

A. Good Mornings w/jump 3x4 @ last weeks weight

B. Single Leg Box Jumps 5x3

Day 2

A. Power Clean 70x3 80x3 83(2x2)

B. Clean               80x3 86(2x2)

C. Push Jerks    70(2x3) 80(2x2) 90(3x1)

D. Clean Pulls    105(2x3) 110(4x1)

Accessory Work:

A. 5x5 Strict Press in the bottom of OHS

65#

B. Frog Walks with Barbell on back 3x10 ea leg

C. Bench Press

     Bicep Curls

     Skull Crushers

     3x10

Day 3

A1. Front Squat 6x4@80%

Failed on 6th set got 2reps

A2. Strict Pull Ups 10

B. Snatch Balance (Heavy Double for the day) (12 Min Cap)

165#

C. Hurdles (triple) 5x

D. Farmers Carry 200' (Heavy) 

2 -45 lb plates

New program/ squat cycle 9/8/14

Monday 

(Focus, Improve Front Squat + Clean + Jerk/Press + Upper Body Pull (Strict Work) + Core Stability)

Tuesday

(Focus, Improve Snatch + Shoulder Stability  Through EMOM Pieces + Tough Metcon) 

Wednesday 

(Focus, Improve Front Squat + Clean (From Blocks)  + Upper Body Push (HSPU) + Recovery Row Piece)

Thursday

(Rest)

Friday

(Focus, Improve Front Squat + Snatch Work + Push Press (Snatch Grip) + Butterfly Work EMOM)

Saturday

(Focus, Tough Metcon Grinder/Bottleneck type work, + Partner work)

Monday

A. Front Squat   60x6 65x6 70(6x2)

B. EOMOM 16  

    3 Power Cleans + 3 Push Press @75% 

Cleans were really good felt the bar travel the right way. Wrist was a little sore for the jerks 

C1. 5 Split Jerks @ 60%of 1RM x 3 ; rest :20

C2. Weighted C2B Pull ups 3-5

D. Core Stability Work

    10 Stir The Pot Each Side(Exercise Ball)

    10 Leg Raises on Rings

    Max FLR with Feet on Exercise Ball

    x 3

ABS ARE SORE (Tuesday)

Tuesday

Snatch Based Warmup, do your barbell drills

A. EOMOM 10

    1 Squat Snatch Starting @80% + 5lbs each successful round

 Hit 165#. +10 lb pr

    +

    EMOM 10

    ODD: 2 Snatch Pulls @ 110%

    Even: Reverse Slam Ball Toss (Max Distance 30lb)

B. "Short N Sweet"

    100m Sandbag Carry (120lbs)

    50 Double Unders 

    20 Burpee Box Jump overs

    50 GHD Sit Ups

    20 Burpees

    50 Double Unders

    100m Farmers Carry

   

   8:something 

    

9/1/14-9/6/14

Labor Day team workout

Day 1

Snatch Technique 5x each
   -Snatch Pull to Straight Leg
   -Snatch Pull
   -Power Snatch
   -Power Snatch + Snatch Balance
   -Snatch + OHS

A. Power Snatch 70x3  80x3  85(3x2)

Snatches were really good. Actually felt the proper technique

B.  Back Squat 70x2x5

255 felt good. Hips a little tight

C.  5 OHS (115lbs)

     8 C2B Pull-ups

     400m Row 

     x 5

16:30 pull ups slowed me down

D. 3x10 Transverse KB Swings 

Day 2

Clean Technique: 5x Each
     -Clean Pull past knee
     -Clean Pull
     -Power Clean Above Knee
     -Power Clean to Front Squat
     -Clean to Push Jerk
     -Split Jerks

A. Power Clean   70x5  80(2x3) 85x2 92(2x1)  

B. Clean Pull   105(2x3)  110(2x2)

C1. Clean Grip Shrugs Mid Thigh (From the rack)  5x5 (Make sure to do these)
C2. Max Box jump  (1 Attempt each set)

D. Airdyne :30/:30 x 20 (90%/Easy)

E. Weighted Sit Ups 10
    Ab Roll outs        10
    Leg Raises          10
    Side Bends          10  

8/18

A. Front Squat 60x5 70x4 80x3 90x2 95x1 new 1rm

315

B . Power Snatch 1RM for day (Have fun, take no more than 12 Minutes to do though)

155 easy just tired
 

C.  Strict Pull ups 5 x 6-8

D. 5 OH Lunges (135lbs)
    5 Stone Shoulders
    150m Row
    Rest 1:00
    x 5

Day 2

Clean Technique: 5x Each

     -Clean Pull past knee

     -Clean Pull 

     -Power Clean Above Knee

     -Power Clean to Front Squat

     -Clean to Push Jerk

     -Split Jerks

A. Clean complex (Clean pull + power clean + (2)split jerks ) (12 min cap)

B. Good mornings w/jump 4x4 @32x1

Day 3

A1. Back squat 3x5 @22x1 (70%1RM)

A2. Strict HSPU max 

20,16,10

B. Deadlift 5 reps @380 from 4" platform

Felt good

C. Speed bench Close grip 10x2@60%1RM

D. EOMOM 20

     :20 max calories air dyne + 10 unbroken wall balls 11' 

8/11/14-8/16/14

warm up in a rotation as follows, 500m Row, Junkyard Warmup with 3 Jog to sprints, Jump Rope 1:00 on :30 Off

10 Inchworms
10 Spiderman walks
10 Reverse Hypers

Day 1

Snatch Technique 5x each
   -Snatch Pull to Straight Leg
   -Snatch Pull
   -Power Snatch
   -Power Snatch + Snatch Balance
   -Snatch + OHS

A. Power Snatch Above Knee 70(3x2)  80x3 

B. Snatch Balance      70(3x2)  75x3   80(2x1)

C. Snatch Pulls  95(2x3)  105(2x3)

D. Front Squat 60x5 70x5 80x5 90x5 110x5
  180 x 5 new 5 rep max
E. Weighted Pull Ups  3x5 +2.5-5lb over last week

35 lb plate

F."The Crying Game"

    Climbing Ladder with a 12 Min Cap

    1 Pull Up / Ring Row 

    2 Burpees

    3 Air Squats

    

    2 Pull Ups / Ring Rows

    4 Burpees

    6 Air Squats

 

    3 Pull Ups / Ring Rows

    6 Burpees

    9 Air Squats

   

    4 Pull Ups / Ring Rows

    8 Burpees

    12 Air Squats

completed 10 rounds. 7 pull ups into 11th round

8/4/14

warm up in a rotation as follows, 500m Row, Junkyard Warmup with 3 Jog to sprints, Jump Rope 1:00 on :30 Off

10 Inchworms

10 Spiderman walks

10 Reverse Hypers

Day 1

Snatch Technique 5x each
   -Snatch Pull to Straight Leg
   -Snatch Pull
   -Power Snatch
   -Power Snatch + Snatch Balance
   -Snatch + OHS


A. Power Snatch Above Knee 70(3x2)  80x3 

B. Snatch Balance      70(3x2)  75x3   80(2x1)

C. Snatch Pulls  95(2x3)  105(2x3)

D. Front Squat 60x5 70x5 80x5 90x5 110x5 

 MISSED THE 270. Tired 

E. Weighted Pull Ups  3x5 +2.5-5lb over last week

F. 3 Bar Muscle Ups

    5 Stone Shoulders

    100m Sprint 

    Rest 1:00

    x 5

EXHAUSTED. 

Day 2

Clean Technique: 5x Each

     -Clean Pull past knee

     -Clean Pull 

     -Power Clean Above Knee

     -Power Clean to Front Squat

     -Clean to Push Jerk

     -Split Jerks

A. Clean complex (Clean pull + power clean + hang squat clean + push press) (12 min cap)

B. 3:00 (90%)

     5 t2b

     5 box jumps

     15 double unders

     Rest 3:00

    3:00 (90)%

     Row 

   

     Rest 3:00

      X 2

    3:00 (90)%

     4 pistols 

     5 c2b pull-ups (butterfly was awful) 

     6 KB clean (alternate arms)

     Rest 3:00

     

    3:00 (90)%

     Row

     Rest 3:00 

     X 2

    

Day 3

A.Front Squat 60x5 70x5 80x5 90x5 115x3  80x8 (Under 10 Seconds for each Set) 

280x3 with eas

B. Deadlift 5 Reps @370lbs from a 4" platform

C. Speed Bench 10x2 @60%1RM +5lb ;rest :45

#230

D. Go down to the blue box

     Run 1 mile (70%)

     Every

2:00

stop and do :10 handstand walk.

    

     Rest

5:00

  

    

7/28/14-

Drop in at CF HYannis

Front squats 6x2

255x3, 275x3

3rounds 21,15,9

Dead lifts @185

Pull ups

Front squats @185

Time 7:50 (felt like crap)
Ate poorly all weekend

TUESDAY

Dry needling and stretching 

warm up in a rotation as follows, 500m Row, Junkyard Warmup with 3 Jog to sprints, Jump Rope 1:00 on :30 Off

10 Inchworms

10 Spiderman walks

10 Reverse Hypers

Day 1

Snatch Technique 5x each
   -Snatch Pull to Straight Leg
   -Snatch Pull
   -Power Snatch
   -Power Snatch + Snatch Balance
   -Snatch + OHS


A. Power Snatch Above Knee 70x4  80(3x3)
B. Snatch Balance      70x3  75x3
C. Snatch Pulls  95(2x3)  105(2x3)
D. Front Squat 60x5 70x5 80x5 90x5 107.5x5 

E. Weighted Pull Ups  3x5 +2.5-5lb over last week

F. 8 Dumbbell Snatches @60lb

    Max L-sit Hold on Rings

    Rest 1:00

    x 5

Day 2

Clean Technique: 5x Each

     -Clean Pull past knee

     -Clean Pull 

     -Power Clean Above Knee

     -Power Clean to Front Squat

     -Clean to Push Jerk

     -Split Jerks

A. Power Clean From Blocks  70x5  80(2x3) 85x3

B. Jerks From Rack  70x3  75(2x3)  80x2 

C. 5:00 (85)%

     3 stone shoulders 

     3 box step overs 60lb sandbag(2x weak leg,1x strong)

     15 double unders

     Rest 3:00

    5:00 (85)%

     Row 

     Rest 3:00

    5:00 (85)%

     10 Spider-Man crawls

     10 inchworms 

     10 Single leg box jumps (5ea side)

     Rest 3:00

    5:00 (85)%

     Row

  

Day 3

*extra mobility on pectorals 

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A.Front Squat 60x5 70x5 80x5 90x5 110x3  80x8 (Under 10 Seconds for each Set) 

B. Deadlift 5 Reps @365lbs from a 4" platform 

C. Speed Bench 10x2 @60%1RM ;rest :45

225x10

D. Up to 20 Butterfly Pull-ups; Rest :60 x 5

15,13,11,10,8. Went kind of easy on the shoulders. 

E. 3x5 Strict HSPU toughest progression

F. Ladder Drills 

   Linear Drills 2x each 

   1. One foot each box

   2. Two feet each box

   3. Two foot Linear hop

   4. Slalom Hop

   5. In/In Out/Out

   Lateral Drills

   1. One foot in each box (Crossover)

   2. Two feet in each box

   3. Two feet in two out

   4. Two foot snake

G. Sandbag Clean + Carry 10 Yd (AFAP)

    Drop bag to 40yd sprint 

    Walk to Sandbag 

    Sandbag Clean + Carry 10 Yd 

    Drop bag to 30yd sprint

    Walk to Sandbag 

    Sandbag Clean + Carry 10 Yd 

    Drop bag to 20yd sprint

    Walk to Sandbag 

    Sandbag Clean + Carry 10 Yd 

    Drop bag to 10yd sprint

    Walk to Sandbag 

    

    Reverse Direction