24 - 30 Novemeber

Sunday:
[1]  Rowling
Score:  +7
Alternating after each round of:
10 Burpees
10 Pushups & 10 Squats
*Worst score this time was a +2.  rest were +1.
[2]  20 Min AMRAP
"Tin Man"
5 Bench Press @BWT
5 Power Cleans @BWT
Score:  14 rounds RX @ 165lbs
[3]  10 Rounds for time:
3 Axle Deadlifts @ 315lbs
25 Double Unders
Time: 17:43rx

Monday:
AM:
[1]  8 rounds for time:
7 C2B Pullups
4 Power Cleans @ 165lbs
7 Pushups
Time:  9:32rx

Tuesday
[1]  Soccer: 1hr
Score: Win (no show)
[2]  Hatch w9 d1

Back Squat: 1x5@60%, 1x3@70%, 1x2@80%, 1x2@90%, 1x1@95% - rest as needed.

5x225, 3x255, 2x295, 2x325, 1x345

Front Squat: 1x5@65%, 1x4@75%, 1x4@80%, 1x4@85% - rest as needed.

5x205, 4x235, 4x255, 4x265

Wednesday
AM:
[1]  3 Rounds (untimed, but same effort as timed)
5 Bar Muscle Ups
200m Shuttle Run (100m down and 100m back)
25 Air Squats
Then:
2x~60m Unbroken Lunges (51 lunges & 52 lunges)

Thanksgiving Day:
[1]  Find 1RM  Snatch Balance + OHS
Weight:  135, 135, 165, 165, 185, 185, 205, 205, 215(PR)
[2]  10 Min EMOM
Even: 4 UB Ring Muscle Ups
Odd:  4 UB Snatches @ 135lbs
*Complete (felt very strong on this… soon I’ll be able to do “Amanda”)
[3]  10 Rounds for time:
25m Farmers Carry @ 190lbs per hand
12 UB Wallballs
Time:  14:37rx

Friday:
[1]  Hatch w9 d2

Back Squat: 1x5@65%, 3x5@75% - rest as needed.

5x235, 3x5x275

Front Squat: 4x5@65% - rest as needed.

4x5x205

[2]  “Christina” (modified)
9 Pullups
9 Squat Cleans @ 135  (SUB) 9 Snatches @ 95
9 KB Swings @ 70
9 Toes to Bar
9 Shoulder to Overhead @ 135 (SUB) 9 Ring Pushups
9 Burpees
AMRAP in 20 minutes
Score:  4+18 (then: 5 Rounds finished at 22:27)

Saturday:
[1]  Snatch Heavy (20 minutes):
Weight: 135, 135, 155, 155, 165, 165, 175, 185, 195(PR), 205, 205
[2]  “Annie” for the leaderboard:
Time:  6:17(PR) (was 6:22)

17 - 23 November

Sunday:
[1]  Rowling
Score:  +18
[2]  Hatch w7 d2
Back Squat: 1x4@70%, 1x4@75%, 1x4@80%, 1x4@85% - rest as needed.
4x255, 4x275, 4x295, 4x315
Front Squat: 1x5@60%, 1x5@65%, 1x35@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[3]  4 Rounds for time & unbroken:
20 Power Snatches @ 75lbs
10 Bar Facing Burpees
5 Muscle Ups
Time:  18:51rx UB
[4]  - 4 min rest then immediately:
Down & Back UB Lunges
40 Reps @ 2:10mins @ 75lbs

Monday:
[1]  Clean & Jerk Complexes (no set complex, just have fun going heavy)
Power Clean & Split Jerk:  135, 135, 155, 155, 165, 165
Power Clean + Hang Clean + Split Jerk + OHS (Jerk Grip): 165, 165, 165, 185, 185, 185
[2]  Skill:  Strict Muscle Up Practice
[3]  5 Rounds for time:
6 Front Squats @ 185lbs
10 Burpees
14 GHD Situps
Time: 10:21rx+ (BHCF: 135lbs FS and reg. situps)

Tuesday:
[1]  Soccer: 1hr

Score: Loss 3-4

[2]  Hatch w8 d1
Back Squat: 1x5@65%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.
5x235, 5x255, 5x275, 5x295
Front Squat: 1x5@60%, 1x5@65%, 1x35@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x205, 5x205
[3]  EMOM 8 minutes
Snatch + Hang Snatch @ 80-90% 1RM
Weight:  155

Wednesday:
AM:
[1]  6 Rounds
10 Supermans
15 Leg Raises
20 Mountain Climbers
Run 2 Laps

Time:  ~20 mins

Thursday:

[1]  8 mins EMOM: Snatch + Hang Snatch @ 80-90%

Weight:  155lbs, 155, 155, 155, 155, 155, 155, 155

[2]  18 Min AMRAP

10 KB Swings @ 70lbs

10 Wallballs @ 30lbs

10 Boxjumps @ 30”

30 Sec Plank

Score:  6+23rx

(Then finished out the 7^th round)

[3]  Hatch w8 d2

Back Squat: 2x5@65%, 3x5@70% - rest as needed.

5x235, 5x235, 5x255, 5x255, 5x255

Front Squat: 4x5@60% - rest as needed.

5x195, 5x195, 5x195, 5x195

Friday:

[1]  Coaching

Saturday:

[1]  1+2,  1xPower Clean + 2xSquat Jerks ~ Find heavish Max

Weight:  135, 145, 155, 155, 165, 165

[2]  8 mins EMOM:  1xPower Clean + 1xJerk & 1xHang Clean + 1xJerk @ 80-90%

Weight:  185lbs

[3]  For time, Reps of: 30-20-10

Backsquat 225lbs (from rack)
HSPU

Time:  14:35rx (Goal to beat: 21:38, 2^nd goal: sub 10, Josh Bridges: 6:38)

[4]  4x6 each of:

- GH Raise

- GHD Situps

*Keep it FAST & Controlled.

10 - 16 November

Sunday:
[WU1]  Rowling: 16 points
[WU2]  Knee jumps: x5 reps x5 heights
[1]  Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@
Weight: 2+2x2@145, 2+1x2@175, 2+1x2&1+1x3@185
[2]  Clean & Jerks: 5x205, 5x225
Reps: 5x205, 1x225
[3]   20 min amrap
4 Muscle Ups
8 Handstand Pushups
16 KB Swings @70lbs
Score: 7 rounds
[4]  Clean&Thrusters
Weight:  3x185, 2x205

Monday:
[1]  "Bradshaw"
10 rounds for time:
3 Handstand Pushups *did strict
6 Deadlifts @225lbs
12 Pullups *butterflied all, tore round 8
24 Doubleunders
Time: 16:28rx unbroken PR!!!
[2]  "Coe" modified
5 rounds for time:
5 thrusters w/ 95lb atlas stone
10 ring pushups
Time:  5:32rx

Tuesday:
[1]  5 min EMOM
5 boxjumps @ 38"
10 Air Squats
[2]  Hatch w7 d1
[3]  For time:
50 situps
20 boxjumps @ 20"
30 burpees
20 boxjumps
50 situps
Row 1000m (3:46)
Time: 10:31rx
[4]  20 Turkish Getups @ 24kg (10R/10L)
Complete

Wednesday:
[1]  Soccer: 1hr
Win: 6-1

Thursday:

[1]  15 Mins establish 2 Hang Power Snatch from blocks (top of knee)

Weight:  95, 115, 125, 135, 145, 155

[2]  5x2 Hang Power Snatch from blocks (top of knee)

Weight:  145, 145, 145, 145, 145

[3]  Push Jerks from/to blocks: 5x2 @ 75%, 3x2 @ 85%

Weight:  5x2@195lbs, 1x1@215, 1x1@215, 1x1@215 (Kept missing 2^nd rep of 215.  Caught each 2^nd rep to far back and overextended my back)

[4]  5 Rounds (untimed) – rest as needed

5 Hang Clean Pulls @ 215lbs *seemed really heavy today

10 Ring Pushups *felt really strong and easy

5 Triple Unders (Attempts) *out of 25 attempts, I landed 5 Triples [5/25]

Friday:

AM:

[1]  PT:  run 24 mins

Did 3x800 meter sprints 1:1

Avg: 2:50

Total Laps Ran: 19laps (5km)

[1]  Coaching

[2]  Attempted to try the wod; my shoulders were too sore to hold 95lbs overhead.

Saturday:

A real rest/recovery day.

[1]  Itermintent Fasted for 16 hours

[2]  Ate/Drank lots of food

[3]  Ate at IHOP

[4]  Got 1 GeoCache

3 - 9 November

Sunday:
[1]  Recovery Day:
*Went Geocaching.  Found 8 Geocaches in 4 hours.
**Calf muscle are very tight from Friday's running.  I wore five fingers for the first time in a long run... ouch!

Monday:
[1]  Soccer - Game 2 (1hr)
Score: Lost 3-5
[2]  AMRAP 11 minutes:
5 Front Squats @ 155lbs
6 C2B Pullups
7 Bar Facing Burpees
Score: 9+1 rx Unbroken

Tuesday:
[1]  5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang
Snatch @ 85% - rest 60-90 sec.
Weight:  155, 155, 155, 155, 155
[2]  Hatch w6 d1
[3]  For Time, Reps of 20-15-10-5

Strict Press @ 95lbs  (sub Bench Press @ 135lbs)
Knees to Elbows
Box Jumps @ 30"
Time: 8:29
[4]  For time:
50-40-30-20-10 Doubleunders
5-4-3-2-1 Muscle Ups
Time: 4:44rx (3:56 when finished 10 double unders.)

Wednesday:

AM:

[1]  10 Rounds for time (SQ did 7 rounds)

10 Lunges per leg

10 Squats

10 Burpees

Run 1 Lap (233M)

Time:  ~23 mins

PM:

[WU]  Untimed:

21-15-9

Squats

Situps

Deadlifts @ 55lbs

[1]  5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% - rest 60-90 sec.
Weight:  195-195-195-195-195

*No Jerks, but I am now catching the bar as RX.

Thursday:

[1]  Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% - rest 60-90 seconds between all sets.
Weight:  3x115, 3x135, 3x3x145, 3x2x165+Snatch Balance

[2]  Hatch w6 d2

[3]  Strength:  OHS

1 OHS with 3 second pause at bottom

1 OHS with 3 second pause at bottom + 1 OHS

Weight:  225lbs *No build up to weight.

[4]  Skill:  10 Mins Triple Unders

Score:  15 Reps (Got a two sets of 2 and two sets of 3)

Friday:

[1]  BHCF

8 rounds For time:

1 power snatch @115lbs

2 hang power snatches @115lbs

4 overhead squats @115lbs

8 wallballs

Time:  6:47rx

[2]  Coaching BHCF & Snatch Technique

Saturday:

[1]  Judging BHCF Competition

Barbell Gymnastics (this week):

[1]  5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% - rest 60-90 sec.

[2]  5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% - rest 60-90 sec.

[3]  Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% - rest 60-90 seconds between all sets.

[4]  Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@

[5]  4X3 Snatch from Hip @ 70-75% – rest 60-90 sec.
      4X3+1 Power Clean from Hip + Push Jerk @ 70% – rest 60-90 sec.