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

    

7/14-7/19/2014

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

A1. Front Squat     145x5 170x5 195x5 220x5 255x5 (PR day)

Hit #255 for 3 rep max 

A2. Dumbbell Rows 20,15,10,15,20

B1. Normal Grip Bench Press 5,5,5,4,3 @22x0 *Same weights as last week

155,175,225,225,255

B2. Single Leg RDL 6 Each leg @ 35lb

C. 70 Pull-ups for time 

D.  5 Rounds (Not for Time)  

5 Stone Shoulders (115lbs)

10 GHD Sit Ups 

20 Yd Sled Push 

30 Double unders

TUESDAY

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A.EMOM 20

   ODD: 10 Double Unders

   EVEN: Power Clean Starting at 155lbs , add 10lb each minute  

Got up to #225

B. 3x5 Deficit Strict HSPU 

C. 3 Sandbag Ground to Shoulders (100lb)

    Max Sandbag Carry in :20
    Rest 5:00
   x 7

D1. GHD Sit Ups 3 x 12 @22x1
D2. Weighted Back Extensions 10 with (1) 70lb KB

Day 3

A. Back Squat 70%(2x5) @32x1

B. Deadlift 5 Reps @360lbs from a 4" platform 

Hamstring super tight

C. KB rows 70lb 10-15-20

Last set of 20 was tough

D. 5:00 (80%)

    Row 800m

    4 KB clean and press (53lb)

    20' handstand walk

    Rest 5:00

    X 3

    All unbroken 

Week 2 7/7/2014-7/12/2014

*Note: Front Squat days you need to include a warm up with sit ups, good mornings, and some jog to sprints. Pay extra attention to rolling the Hip Flexors, stretching the abdominals, Lats, and triceps. 

Day 1

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. Front Squat     145x5 170x5 195x5 220x5 250x5 (PR day)

250x5 (fairly easy)

B. Close Grip Bench Press 5,5,4,3,2 @22x0 *Same weights as last week

 

all same weight missed the last one

C. EMOM 5 :20 Max Kipping Pull Ups *Log your sets

12,13,9,8,6
D.  10 Rounds (Not for Time)  

3 Strict Muscle Ups

6 Toes to rings 

15 Double unders

7/8/14

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 (2 Clean Pulls + 2 Power Cleans + 2 Push Jerks)

     60% 70% 80% 85%

147,171,196,210 (bad form at 210)

B. Handstand on rings practice

couldn't get the full handstand

C. Max Set Strict HSPU, rest 1:00 + Max Set Kipping HSPU

11,9

C. 3 Sandbag Ground to Shoulders (100lb)

    Max Sled Push in :20 (135lb)
    Rest 5:00
   x 7
Hell

D1. GHD Sit Ups 3 x 10 @22x1
D2. Weighted Back Extensions 12 with (2) 53lb KB 

WEDS OFF

 

Day 3 

A. Back Squat 70%(2x5) @22x1

B. Deadlift 5 Reps @360lbs

C. Weighted Pull-ups 3x5 2.5-5lbs heavier than last week

D. 10:00 (75%)

     40' Sled Pull 135lbs     

     4 Alternating KB Clean & Jerks (70lb)

     4 Box Jumps (36")

     120m row

     Rest 3:00

     10:00 (75%)

      5 Pistols (Alternating feet, 3 weak side, 2 strong)

     10 Double unders

     15 Wall Balls (12')

E. Handstand walks 3 attempts at a max distance

1st Attempt 74' PR

A. Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

B. Front Squat 60x5 70x5 80x5 90x5 105x3 80x8

147,172,196,220,255,196

C. 2 sets of: 5 strict HSPU. Rest 20 seconds. Max kipping HSPU. Rest 2 minutes.

D. 

     3 Wall Climbs

     30 Cal Air Dyne

     30' Burpee Broad Jumps

     30 Double Unders

     x 5 (90% Effort)

     Rest 1:00

E. L-sit holds (Rings) accumulate 3:00 in as few sets as possible, legs at 90 degrees

Day 5 

Competition work.  

7/2/14-7/4/14

A. Back Squat 70%(2x5)

B. Deadlift 5 Reps @400lbs

Went to #355

C. Weighted Pull-ups 3x5 2.5-5lbs heavier than last week

D. 10:00 (75%)

    2 Bar Muscle Ups

    4 KB Clean and Jerks ((2) 53lb)

    6 OH Lunges ((2) 53lb KB) **3 ea side**

    8 GHD Sit-ups

    100m Row

    Rest 5:00

    10:00 (75%)

    10 T2B

    8 Spiderman Walks **Stay low and use your core at all times**

    6 Wall Balls

    40' Sled Pull @ 135lbs

    20 Double Unders 

DOUBLE UNDERS SUCKED

E. Handstand walk practice (Set a new max walk)

Bad day. Shoulders were sore

Day 4

A. Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

   

B. Front Squat 60x5 70x5 80x5 90x5 102.5x3 80x8

147,172,196,220,250,196 (easy)

C. Good Mornings 3 x 8 @ 135

D. EMOM 20 

    ODD: Airdyne 20 Cal

    EVEN: 10 Wall Balls 

BRUTAL. 187 total cals

E. Turkish Get Ups 15 Each Side (35lb kb or dumbbell)

Day 5

A. Pull-up Technique work (Kipping/Butterfly)

Feet together tight core/legs

B. 60 Pull-ups for time 

57@4:15. Hands ripped 

C. 10 Min Row (70%)

    Rest 5:00

    10 Min Row (70%)

D. Rest and enjoy the 4th!!

7/1/14

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. EMOM 12

    Every 2 Minutes: 1 Clean Pull + 1 Pull Above the knee + 1 Hang Power Clean + 2 Push Jerk 

   

   **Start at 135lbs and add # 10-20 lb each set until either form breaks down or time runs out.**

  Finished at 185

B. 3×5 deficit HSPU at most difficult progression you can handle

C. 3 HPC @155 (Tough, add # if good form and control shown)
   :15 Air Dyne (Max Effort, Leave it on the mat!)
   Rest 5:00
   x 7
cals: 13/13/13/13/13/13/14

D1. Ring Support Max Hold x 3 :30 rest
D2. Weighted Back Extensions 10 with (2) 53lb KB :60 rest

7/1/14

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. EMOM 12

    Every 2 Minutes: 1 Clean Pull + 1 Pull Above the knee + 1 Hang Power Clean + 2 Push Jerk 

   

   **Start at 135lbs and add # 10-20 lb each set until either form breaks down or time runs out.**

 

B. 3×5 deficit HSPU at most difficult progression you can handle

C. 3 HPC @155 (Tough, add # if good form and control shown)
   :15 Air Dyne (Max Effort, Leave it on the mat!)
   Rest 5:00
   x 7

DEAD!


D1. Ring Support Max Hold x 3 :30 rest
D2. Weighted Back Extensions 10 with (2) 53lb KB :60 rest

Week 1 6/30/14

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. Front Squat     145x5 170x5 195x5 220x5 245x5

B. Close Grip Bench Press 5,4,3,2,1 @22x0

155,175,225,225,255
C. EMOM 4 :20 Max Kipping Pull Ups (18-22)

D.  10 Rounds (Not for Time)  

6 Barbell Rows (Tough but unbroken)

135x5 too easy
165 next time?

6 Toes to bar   (Strict as possible)

60' Handstand Walks

First 3 unbroken to 60

6/28/14

A. OHS 5,4,3,2,1 @ 32x1

115 stayed light focused on form

B. Row 500m (70%)

     10 thrusters (barbell)

     10 ring rows

C. Fran

    21-15-9

    Thrusters 95lb

    Pull-ups 

3:58 (first time)

D. Farmers carry

Take 2 (70lb) kettle bells and go for a 3 minute walk, mark your distance then carry them back. 

6/27/14

A. Snatch pulls  4x3 @ 90%

B. 10 min (75%)

Row 200m

1 Bar Muscle up

5 HSPU 

4 rounds

Rest 5:00

10 min (75%)

Run 100m

4 Pistols (alternating)

6 Russian KB Swings (53lb)

Rest 5:00

AD :30 @ 75% / :30 easy  x 10

C. Tabata Land Mines :20/:10 x 8  (15lb plate & 45lb bar)

6/26/14 5rm FS

A.  5RM Front Squat

245 *5

B1. 3x5 weighted pull-ups (toughest weight you can handle)

B2. Strict dips 10

C. 6 rounds

    5 deadlifts *tough

275

    8 burpees (AFAP)

    :30 air dyne (max effort) 

Averaged 15-17 cals per

(Never below 15)

D1. 3x10 Weighted sit ups *anchored feet 25lb plate behind head

D2. Transverse med ball slams 8 *4 each direction

6/25/14

Day 2

A. Clean and Jerk Technique work (Drills to follow)

B. EMOM 10

    ODD 5 Push Press 95, 135,135,135,135

    EVEN 20 Double Unders

  

C. Row 3000m (2:00 Split) (Every 2 Min Stop and do Handstand walk max)

74 foot PR (in a circle) 

D1. Glute Ham Raises 5 x 5

D2. Reverse Hyperextensions 10

6/24/14 1rm BS

Day 1

A. Back Squat 1RM for day

345 ( back was tight) 

     Rest 7:00

     Back Squat 85% of 1RM for max reps

275 x 9

B. EMOM 4

    :20 Unbroken Pull Ups

12,18,18,9

C. Row 1000m  (85%)

     Max Plank Hold on Rings w/elevated feet

     Rest 1:00

     x 4

:57 1:07, 1:04, :59

D. Glute Hamstring Raises (GHR) 5 x 5