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