26 October - 1 November 2014

Sunday 26 October 2014
[1]  Rest/Recovery

Monday 27 October 2014
[1]  Find Max Weight (not pass 80% of 1RM Jerk) of the following complex:
Squat Clean to Thruster + Split Jerk
*No pause during front rack, must be as a touch (dip/drive) and go with split jerk.
Weight:  135, 165, 185, 195, 205, 215, 215, 215, 215.
[2]  3 rounds for time:
12 Toes to Bar
10 Handstand Pushups, 4" deficit
6 Thrusters @ 135lbs
Time:  6:51

Tuesday 28 October 2014
[1]  Front Squat
*Set 1 – 3 reps @ 80-85%  (275)
*Set 2 – 2 reps @ 85-90%  (285)
*Set 3 – 1 rep @ 90-95%  (305)
*Set 4 – 3 reps @ 85-90%  (285)
*Set 5 – 2 reps @ 90-95%  (305)
*Set 6 – 1 rep @ 95-102%  (315)
*Set 7 – 6 reps @ 80-85%  (275)(4+2 reps)
~ Rest 2 minutes between sets
[2]  Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Power Cleans 135lbs
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups
Score:  3 + 17 (3 rounds + 2 C2B)
~ Rest 4 Minutes, then start at 10:00 min mark ~
[3]  Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots 20lbs
Score:  3 + 46 (3 rounds + 40 DU + 6 WB)

Wednesday 29 October 2014
[1]  Deadlifts
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (305)
*Sets 4-6 – 2 reps @ 80% (340)
[2]  4 rounds (UT)
10 Walking Lunges with 165lbs on back + 10 HBBS.  Then walk the barbell back to rack.
~ Rest as needed
[3]  4x10 Strict Dips @ Tempo 10X1 (make sure to hold for 1 second at top each rep) (untimed)

Thursday 30 October 2014
[1]  Rest

Friday 31 October 2014
[1]  Rest

Saturday 1 November 2014
[1]  Rest

19 - 25 October 2014

Sunday 19 October 2014
[1]  Rest/Recovery  Sick #10
[2]  I did do some "playing" with DBs for future ideas of WODs.

Monday 20 October 2014
Sick #11
AM
[1]  2.8 mile run.  SQ 1st place.  Pushed 90-95% pace.
PM
[*]  Coached, then did WOD at home (and put together new Rogue Box)
[1]  Five rounds for time of:
Dumbbell Complex* x 5 reps @ 35lbs per arm
V-Ups x 10 reps
Time: 19:02
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean (hang power)
Front Squat x 2 reps
Push Press x 2 reps

Tuesday 21 October 2014
[WU]  Skill Work: Handstand Pushup (platform & rings) & Rope Climbs
[1]  Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%  (255)
*Set 2 – 3 reps @ 80-85%  (270)
*Set 3 – 2 reps @ 85-90%  (285)
*Set 4 – 4 reps @ 80-85%  (270)
*Set 5 – 3 reps @ 85-90%  (300x2)
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%  (255)
Rest 2 minutes between sets
[2]  “Ups and Downs”Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (reps: 30+20)
2 Rope Climbs (15′)
Time: 3:00
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (reps: 25+8+7)
2 Rope Climbs (15′)
Time:  2:35
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (reps: 18+12)
2 Rope Climbs (15′)
Time:  2:01
[3]  EMOM
Reps of 12-10-8-6-4-2(+2)
- Chest 2 Bar Pullups, Unbroken Butterfly
*the 2(+2) is 2 C2B Pullups + 2 Muscle Ups. 

Wednesday 22 October 2014
[1]  Rest/Recovery... I barely got 4 hours of sleep night before cause of kid's ER.

Thursday 23 October 2014
[1]  Power Clean Touch-N-Go (no pausing at ground/thigh/hip/rack)
9x135, 7x135, 5x165, 5x165, 3x165 (squat), 3x165 (squat)
[2]   Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%  (215)
*Set 2 – 6 reps @ 60%  (255)
*Set 3 – 4 reps @ 70%  (295)
*Set 4 – 2 reps @ 80%  (340)
*Set 5 – 2 reps @ 90%  385)
[3]  EMOM 10 Mins
Speed Deadlift x 3 reps @ 275lbs
[4]  For Time:
Run 1 Mile  (7:09)
40 Bench Press @ BW (165lbs)  (12:48)
Run 1 Mile  (7:19)
40 Front Squats @ BW (165lbs)
Time:  25:41

Friday 24 October 2014
AM:
[1]  Tabata PT (1 min rest between sets)
- Jumping Squats
- Bicycle Crunch
- Pushups
- Mountain Climbers
- Planks
- Supermans (back extensions)
PM:
[1]  Jerk Skill Work from box
*Play with the weight to determine what is necessary for today.  Do not overuse the wrist.
12 rounds (not timed) of the following complex as an EMOM.
3 Push Press + 1 Split Jerk
Weight:  135, 145, 155, 165, 175, 185, 175, 175, 175, 175, 175, 175
Rest only overhead, must rebound from front rack.

Saturday 25 October 2014
[1]  Rest (unplanned) Power Outage

12 - 18 October

Sunday 12 October 2014
[1]  Rest/Recovery (SICK)

Monday 13 October 2014
[1]  Every two minutes, for 10 minutes (5 sets):
Back Squat (from 1RM 390)
*Set 1 – 5 reps @ 55% (215)
*Set 2 – 5 reps @ 65% (255)
*Set 3 – 3 reps @ 75% (295)
*Set 4 – 2 reps @ 85% (330)
*Set 5 – 2 reps @ 90% (350)
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78% (305)
[2]  Three rounds for time of:
7 Deadlifts 315
7 Muscle-Ups (unbroken)
Time: 9:03
Rest exactly 3 minutes, and then…
[3]  Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar
Time: 5:02
Rest exactly 3 minutes, and then…
[4]  30 KB Burpee Box Step-Overs (55lb KBs, 20″ box)
Time:  10:20

Tuesday 14 October 2014
[1]  Rest/Recovery... Sick

Wednesday 15 October 2014
[1]  Rest/Recovery... Sick, but can coach.
[2]  Just to get blood pumping:
2 rounds NFT (Not For Time)
Row 20 Cal
10 Walking Lunges
Then 30 minutes mobility

Thursday 16 October 2014
[1]  Rest/Recovery.  Sick Day 7

Friday 17 October 2014
[1]  Rest/Recovery.  Coached.
Sick Day 8

Saturday 18 October 2014
[1]  Rest/Recovery.  Sick Day 9

5 - 11 October 2014

Sunday 5 October 2014
[1]  Rest / Recovery

Monday 6 October 2014
[1]  EMOM 6  minutes (3 sets)
1st min - Row 16 Cal
2nd min - 60 Double Unders
*Trying to build up to 10 sets
[2]  every 2 minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press (from Back) x5 reps @ 80-85%
Weight: 95, 105, 110, 110, 110
[3]  8 Rounds of the following complex. (max weight)
- 3 Back Squat
- 1 Thruster
- 1 Shoulder to Overhead
 Weight:  165, 175, 185, 165, 175, 185, 190, 195
 [4]  Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111 @ 24kg KB
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed

Tuesday 7 October 2014
[1]  Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
Weight:  205x5, 215x5, 225x6, 235x6, 245x5
[2]  Complete as many reps as possible in 4 minutes of:
- 1x Wallball 30lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score:  7+1 wallball
Rest exactly 8 minutes, and then:
[3] 
 Complete as many reps as possible in 4 minutes of:
- 1x Wallball, 2 for 1 @ 20lbs
- 1x Chest 2 Bar Pullups
Add +1 to each per round, up the ladder.
Score:  8 rounds

Wednesday 8 October 2014
[1]  Split Jerk Skill Work
With PVC:  Pressing Split Jerks 3x10, Jerk Balance 2x10
[2]  Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% (215)
*Set 2 – 6 reps @ 60% (255)
*Set 3 – 4 reps @ 70% (305)
*Set 4 – 2 reps @ 80% (345)
[3]  EMOM 8 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% (275)
Reset the barbell every time on the floor…do
not perform these touch and go.
[4]  Complete rounds of 21, 15 and 9 reps for time of:
Parallette Decline Deficit Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
Time:  11:21
[5]  Three sets of:
Reverse Hypers (unweighted) x 15 reps
Rest as needed
Strict Skin the Cat x 6 reps @ 3131
Rest as needed
GHD Situps x 15 reps
Rest as needed
[6]  Walking Lunges, 165lbs back rack  3x10

Thursday 9 October 2014
[1]  Rest

Friday 10 October 2014
AM:
[1]  6 Rounds for time
Run 400m
25 Pushups
25 Squats
Time:  16:38
PM:
[1]  EMOM 10 Minutes
1st min - 12 Alternating DB Snatches @ 55lbs
2nd min - 15 DB Push Press @ 35lbs per arm
~ 5 min rest, then right into ~
[2]  21 - 15 - 9 for time:
Alternating DB Snatches @ 55lbs
DB Push Press @ 35lbs per arm
Time:  5:54

Saturday 11 October 2014
[1]  Rest/Recovery (SICK)