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