July 29 - Aug 4

Monday:

[1]  MU Progression:

 - 5 Mins:  every 30 seconds.  4 Full Range of Motion (ROM) Ring Dips. (if needed to, drop the number to a doable amount for each 30 secs.)

 - 5 Mins:  Attempt Legit Muscle Ups.

[2]  For Time:  5 Min Max
*All Double Unders must be UNBROKEN for each round.  If not, then start over on that round.
5 Double Unders
5 Burpees
10 Double Unders
5 Burpees
15 Double Unders
5 Burpees
20 Double Unders
5 Burpees
25 Double Unders
...and back down to 5 Double Unders/5 Burpees
Time:  4:04rx
[3]  Wendler 1/4 (C2) - Deadlifts
5x295, 5x305, 5+ 325 (11 reps)
[4a]  Clean + Hang Clean + Jerk: Max
185-205-225-225
[4b]  Clean Pulls @ 10% more than Max Clean + Hang Clean
@ 245


Tuesday:
[1]  20 Min AMRAP
5 HSPU 8" Deficit
7 C2B Pullups
10 DB Snatches, alternating @ 55lbs
Score:  8+13 reps (finished 9th round in 21:30)
[2]  Wendler 1/4 (C2) - BN Press
5x105, 5x110, 5+ 115 (6 reps)
[3]  Clean From Power Position (knee slightly forward under bar at hang) + Push Jerk: 3 sets @ 75% of Max CJ  (185lbs)

Wednesday:
[1]  Find CJ Opener: The weight you plan to open with in competition  (205lbs)
[2]  Wendler 1/4 (C2) - Front Squat
5x205, 5x225, 5+ 235 (11 Reps!)
[3]  Clean Pulls: 4×1 @ 100% max CJ  @235lbs
[4]  5 rounds for reps of:
20 sec. ME Push Press 95/65lbs  Score:  12, 11, 11, 12, 15
10 sec. Rest
20 sec. ME Toes to Bar  Score:  11, 10, 10, 10, 12
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24"  Score:  10, 8, 7, 9, 12
20 sec. Rest

Thursday:
[1]  Snatch - Skill
5 sets of max weight:  Hang High Pull + Low Hang Muscle Snatch + Hang Power Snatch + Snatch Balance
weight:  105-105-115-115-115
[2]  For Time:
50 Double Unders
21-15-9
GHD Situps
Overhead Squats @ 115lbs
50 Double Unders
Time:  8:49rx
[3]  Pistol - Skill
Worked on:  Kettlebell weighted pistols (1/1.5p) and Overhead pistols (45/65lbs on barbell)


Friday:
[1]  Row 1k - 80% effort 
Time: 4:08
[2]  Power Clean + FS + Split Jerk: 3 sets @ 80% of max CJ (185lbs)
*On my 3rd complex, I decided to throw in a OHS... from the close grip position.  Holy Cow.
[3]  Mobility

Saturday:
*With approx. 40-50 mins between each.
[1]  5 Mins to establish a 1RM C&J
Deadlift last successful lift for partial points (tiebreaker)
185-205-225-235 then 21 deadlifts
[2]  5 Min AMRAP
5 Deadlifts @ 185lbs
5 Bar facing burpees
10 Rounds + 7 reps
[3]  For Time (15 min timecap)
10 Pistols (alternating)
20 Push Press @ 65lbs
30 Boxjumps @ 24inch
40 Wallball Thrusters
50 Double Unders
40 Wallball Thrusters
30 Boxjumps
20 Push Press
10 Pistols
Time:  6:31rx unbroken.



 

July 22 - 28

Monday:
[1] Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

105-110-120-130-135-145-155-165-170-175 *In Nano 2.0s.

[2]  Team WOD (2 people):
15 Min AMRAP
5 Ground to Overhead @ 135lbs (snatch or C&J)
5 Boxjumps @ 24inches
5 Burpees
*Only 1 person works at a time.  Each partner will complete 1 full round before other starts work.  Rest as partner is working till full round is complete.

Score:  With Jeremy: 13+13 (7 me + 6+13 him)
 

Tuesday:
[1]  Wendler 4/4 - From Squat  (5 sec pause at bottom)
4x5x95, 5x135, 5x160
[2]  Wendler 4/4 - Press  (2 sec pause in front rack, no bounce)
6x5x95
[3]  AMRAP 20mins

200m Run/Row

1 Round Of “Cindy” (5 Pull-ups,10 Pushups,15 Squats)

200m Run/Row

2 Rounds Of “Cindy”

200m Run/Row

3 Rounds Of “Cindy”

… etc etc etc

Score:  Round 5 complete + row 200m & 3 pushups (15 rounds of Cindy+3pushups & 800m run & 400m row)

Wednesday:
[1]  15 Mins Timecap
Establish a 1RM Thruster
*with my injured wrist, I managed to get 205lbs.
[2]  10 Mins EMOM
3 Deadhang Chest to Bar Pullups
[3]  20 Mins E2MOM
3 OHS (from rack) @ 165lbs (80% of 3RM)
20 Double Unders
*I did 3 reps for the first 5 rounds.  Then 5 Reps for the last 5 rounds.  Last round finished with 50 double unders.

Thursday:
[1]  5 Mins every 30secs do:
5 Strict Ring Dips
*I muscled up to the rings every round, I only kipped the last 2 reps of the last 2 rounds.
[2]  5 sets for max weight:  1 Power Snatch + 1 Hang Snatch
135-135-135-145-145
[3]  4 Rounds sprints UNBROKEN of:
21 Situps
15 Wallballs
9 Toes 2 Bar
Row 250m  (sustained a /500m pace of:  1:34-1:44)
rest 2 mins after each round
Time:  15:43rx
[4]  5 Rounds (rest as partner does 1 round)
Walking Lunges w/ 135lbs barbell on back.  About 20m each round
*Felt strong and effecient.  We kept moving, and rarely took a break during a round.

Friday:  Recovery Day

Saturday:
[1]  5 minutes (start a clock) muscle up transition work, get comfortable.
[2]  5 minute, EMOM 3 kipping pull ups on the rings with a false grip (yup it will be unconfortable)
[3]  AMRAP 5 Mins
5 Deadlifts @ 185lbs
5 Bar facing Burpees
(Goal:  7-9 rounds)
Score:  8 Rounds + 6 reps  (8.6)
[4]  For Time:
10 Pistols
20 Push Press 65lbs
30 Boxjumps 24inch
40 Wallballs
50 Double Unders
40 Wallballs
30 Boxjumps
20 Push Press
10 Pistols
Time:  9:15rx  (Wallballs were not UB...)

Sunday:
[1]  10 minute EMOM 5 strict pull ups w/band. Pull below your nipples, pause for a 1 count on each pull up.
[2]  For Time:
Run 800m
15 T2B
20 KB Swing 32kg
Run 400m
20 T2B
25 KB Swing 32kg
Run 200m
25 T2B
30 KB Swing 32kg
Time:  15:00rx
[3]  Wendler 1/4 (Cycle 2) - Squats
5x265, 5x275, 5+ 295 (15 reps!  Cal=441 lbs!!!)
[4]  Wendler 1/4 - Press
5x115, 5x115, 5+ 135 (6 reps! Cal=161 lbs!)





 

July 15 - 21

Monday:
[1]  Three sets, not for time, of:
Parallette HSPU x 8 unbroken reps
Double-Unders x 40-50 unbroken reps
Roll to Candlestick x 10 reps
[2]  Wendler 3/4 - Deadlifts
5x285, 3x320, 1+ 355 (7 reps! cal=422lbs)
[3]  For Time as team lead: (team moving behind ladder)
30 Deadlifts @ 225lbs
30 Wallballs
30 Toes to Bar
20 Boxjump overs (can touch top of box)
20 Burpees
20 Cal Row
Time:  9:42rx

Tuesday:
[1]  Wendler 3/4 - Front Squats
5x205, 3x230, 1+ 255 (6 reps! cal=305lbs)
[2]  15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang)
Today's Max:  115lbs (no jumping feet off the floor or moving to a new location)
[3]  3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
@ 105lbs
[4]  4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
@ 125lbs
[5]  10 Min AMRAP
*Add 1&2 reps per round to each exercise.
1 Wallclimb
2 Hang Power Snatch
2 Wallclimbs
4 Hang Power Snatch
3 Wallclimbs
6 Hang Power Snatch
4&8, 5&10, 6&12...
Score:  4 rounds + 5 Wallclimbs (Wrist is still sore, so hook grip is little painful and wall climbs are slow.)
[6]  6 Mins Bottom Squat Hold - Unbroken.

Wednesday:
[1] 7x3 Jerk Balance - For Skill.  Only go heavy if form is PERFECT (be very judgemental)
95-95-105-105-115-115-115
[2]  3 Rounds for max reps/rounds:
1 Minute ME Wallballs:   Reps:  32-30-31
2 Minute AMRAP:  (start rounds 2 and 3 from where you left off on round 1)
- 10 Pistols (alternating)  Rounds:  (1)4.5, (2)3, (3)3.5  Total:  11.5(estimated)
- 10 HR Pushups
Then:  50 Double Unders
Rest 1 minute
Time: 13:40

Thursday:
[1]  Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch + Snatch Balance+OHS
95-105-115-115-125-135-135-145-135-135-135
[2]  3 rounds for time of:
Row 20 Calories
15 Burpees
8 TTB
Time:  6:40rx
[3]  Wendler 3/4 - Strict Press
5x110, 3x125, 1+ 140 (3 reps; cal=146lbs)

Friday:
Recovery Day:  Row/bike

Saturday:

AM:

[1]  Wendler 4/4 - Squat Deload

4x5@135, 5x165, 5x205 (5sec pause at bottom)

[2]  6 Rounds for time:

10 Ring Pushups

8 Pistols

10 GHD situps

Time:  5:25rx

PM:
[1]  Strength/Skill:

1 set of 1 push press, 2 push jerks, 3 split jerks @ 60% of 1RM split jerk. @140

1 set of 2 push press, 3 push jerks, 4 split jerks @ 65% of 1RM split jerk. @150

1 set of 1 push press, 2 push jerks, 3 split jerks @ 70% of 1 RM split jerk. @165
[2]  Five rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Double-Unders x 30 reps

Time: 8:40rx
[3] 6 min amrap
6 deadlifts @185
6 boxjumps @24 step downs only

Score: 8 rounds.

Sunday:
[1]  Chipper, for time:
100 Double Unders
  15 Strict Press, Dumbbells @22.5kg
  15 Knees to Elbows
  15 Strict Pullups (reg. grip only)
30 DB Push Presses (No Jerks) @22.5kg
30 GHD Situps
30 KB Snatches, 32kg
  45 Elevated HR Pushups, feet on 45lb plate
  45 Lunges w/ plate 45lb OH
  45 KB Swings, 32kg
100 Double Unders

Time: 31:25rx

July 8 - 14

Monday:

AM:

[1] "Fight Gone Bad ('ish)"

3 Rounds for max reps/cal.

1 Min at each station

- Wallballs @ 20lbs to 10"

- Boxjumps @ 24inches

- SDHP @ 75lbs

- Push Press @ 75lbs

- Row for calories

Score: 341 Reps. *Strong points: Boxjumps & Push Press.

PM

[1] 15 Rounds: 5 Hang Power Snatch & 5 Back Squats @ 75lbs

Time: 13:40

[2] Wendler 2/4 - Deadlifts

3x300, 3x315, 8x335

Tuesday:

[1] Snatches: Work on skill/heavy 5 attempts at max

Weight: 135-145-145-145-145. *Had hard time with the catch and 3rd pull, hurt my wrist and it's swollen

[2] 3x5 Snatch High Pull -rest 60 seconds: 5x155, 5x165, 5x165

[3] 3x5 Snatch 1st Pull to knees, 3 sec pause -rest 60 seconds: 5x185, 5x195, 5x205, 5x205

[4] For Max Effort reps against a running clock:
2 Mins ME Double Unders: 190 reps

3 Mins ME KB Swings @ 53lbs: 56 reps

- 2 Min Rest

3 Mins ME Wallballs: 70 reps

2 Mins ME Double Unders: 92 reps

**I Needed to do Wendler 2/4 Front Squats, but my wrist hurts too much to hold even a bar in the front rack position. Doing RICE for 2 days/nights on it and work around it.

Wednesday:

[1] 6 Min AMRAP Ladder (increase 3 reps per round):

3 Deadlifts @ 275lbs

3 Toes to Bar
Score:  Round of 12 complete + 11 Deadlifts of 15

[2] Wendler 2/4 Front Squats
Weight:  3x230, 3x235, 7x245

[3] 5 Rounds @ 50-55lbs Dumbells

10 Pushups

5 Hang Power Cleans

5 Front Squats

5 Push Presses
Very Hard but complete.  Wrist provided very small amount of stability making the front squats very hard to do.
Round of 5 was the only unbroken round.  Alternated rounds with a partner.

 

Thursday:

[1]  Muscle snatch: 3x5
Weight:  95, 105, 105, 115
[2]  Snatch balance: 6x2
Weight:  135x2, 155x2, 175fail, 165x2, 175x2, 185x1
[3]  21-15-9
OHS & snatch grip push press/jerks from back 115lbs

Time:  9:42rx

 

Friday:

Rest Day

 

Saturday:
***With very Minimal rest times between workouts (2, 3, 4), do 20 GHD Situps and 20 Reverse Hypers.  If the GHD is busy, do 5 UB Muscle Ups then wait for GHD.

[1a] 20 ghd situps & 20 reverse hypers & 5 UB MU
[2] 10min amrap: 15 dumbbell snatches (alt arms per round) & 30 double unders
Score:  6+9 Double Unders
[1b]  20 ghd situps & 20 reverse hypers & 5 UB MU
[3] 4x5 hang power snatches
Weight:  5x95, 5x105, 5x115, 3x135, 3x135
[1c]  20 ghd situps & 20 reverse hypers & 5 UB MU
[4] For time:
10 Pistols (5 per)
20 HR pushups
30 Boxjumps
40 wallballs
50 Double unders
40 wallballs
30 boxjumps
20 HR pushups
10 Pistols
Time:  10:55rx
[1d] 20 ghd situps & 20 reverse hypers & 1 MU & 1 Forward Roll from Support

 

Sunday:

[1]  Wendler 3/4 - Backsquats
5x255, 3x275, 3x285, 1+ 315 (10 reps!!! cal=419lbs)
[2]  Three sets for times of:
Run 400m
165lb Hang Squat Cleans x 10 reps  Changed to:  10 KB Swings @ 2pood
20 Front- Back-Racked Walking Lunges in place (165lb)
Rest 4 minutes
Time:  19:10rx  (including the 8 mins of rest times)
**Changed the WOD slightly due to wrist mobility. I can hold and do 95lb cleans, but after 3 reps it hurts very much.









 

July 1 - 7

Monday:
[1]  Wendler 1/4 - Deadlifts
5x275, 5x300, 10x315
[2]  Partner Suicide to stations
*Sprint to each station, do the exercise, then sprint back and tag partner.
Stations:
1.  10 Burpees
2.  15 Air Squats
3.  10 Burpees
4.  5 Tire Flips
5.  10 Burpee Tire Jumps
6.  15 Air Squats
7.  SPRINT down and back.
2 Rounds for time.
Time:  13:43rx

Tuesday:
[1]  5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
115-115-125-125-125

*worked more on perfect reps than heavy and ugly.
[2]  Wendler 1/4 - Front Squats
5x205, 5x220, 8x230
[3]  5 rounds for reps/calories of:
30 sec. ME Row (12-11-12-13-13=48)
30 sec. Rest
30 sec. ME KBS 32/24kg (15-14-15-14-15=73)
30 sec. Rest
30 sec. ME HR Pushups (20-18-17-18-19=92)
30 sec. Rest
Score: 213reps
[4]  Ring Work:  

- Muscle Up Skill Transfer

Then:  10 unbroken Muscle Ups & 2 unbroken From Support backwards roll to support.

Wednesday:
[1]  5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds
Weight:  185-185-185-185-185
[2]  30-20-10 reps for time:
backsquat (135/95)
50 double unders
shoulder to overhead (135/95)
50 double unders
Time:  17:06rx


Thursday:
AM:
[1]  Hooverball
PM:
[1]  Wendler 1/4 - Overhead Squats
Weight:  5x170, 5x185, 7x195

[2]  3 rounds
10 FS @205
20 HSPU
30 SDHP 70kb
40 DU
Time:  20:17rx

[3]  Wendler 1/4 - Press from Back
Weight:  5x100, 5x105, 6x110

Friday:
Recovery Day
[1]  Row 2000m / 10mins / 100cal (slow recovery rate)
[2]  Mobility

Saturday:
[1]  Then…
10 deadlifts (255/185)
20 squats
30 second plank
4 rounds

Time:  5:49rx
[2]  2 rounds for time UNBROKEN
15 Wallballs
15 SDHP
15 Box Jumps
15 Push Press / Jerks
15 Cal Row (under 24secs each row)

1min rest

Time:  7:22rx

[3]  Power Cleans, touch and go:

5x135, 5x155, 5x165, 5x185

3x195, 2x205, 2x215 (fail), 2x215 pr.

Then 3x1 of 215 for perfect reps.

Sunday:

WU: 2:30min of Double Unders. [190reps]
[1]  Wendler 2/4 - Squats

3x265, 3x285, 11x300 !
[2]  Wendler 2/4 - Press

3x120, 3x125, 6x135 !
[3]  15 Min AMRAP
2 Power Cleans @ 185
5 Bar facing burpees
25 Double unders

Score: 11 rounds rx

[4] 15 each of: reverse Hypers & hip extension