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)

28 September - 4 October 2014

Sunday 28 September 2014
[1]  Rest / Recovery


Monday 29 September 2014
[1]  Snatch Balance / Snatch Work
[2] Every 30 seconds, for 12 minutes perform the following:
Interval 1 (30s) – 32kg KB Cleans (squat) x 6 reps  (right arm)
Interval 2 (60s) – Behind the Neck Strict Press x 6 reps @ 95lbs (started doing push press)
Interval 3 (90s) – Rest
* Still doing recovery/mobility work on left wrist/hand, but I'm coming back!
* The strict press got hard for my right shoulder due to the cleans, had to go into push press.
[3]  For time:
Alternate between movements:
20-18-16-14-12-10-8-6-4-2 - Parallette Decline Pushups
10-9-8-7-6-5-4-3-2-1 - Box Jumps @ 40"
20-18-16-14-12-10-8-6-4-2 - GHD Situps
Time:  20:11
[4]  30 Mins of Mobility.

Tuesday 30 September 2014
[1]  10x Clean Pull + Hang Clean Pull + High Hang Clean Pull
* Use Straps!
Weight: 2x each at 185 - 195 - 205 - 215 - 225
(at 215 & 225 I did 3x Halting Deadlift Clean Pulls from 4" Deficit)
[2]  Four Sets of:
Front Squat x 5-6 reps @ 41x1 Tempo
Rest 3 minutes
Weight:  185x6 - 205x6 - 215x6 - 225x5
[3]  For Time:
*Alternate between movements
9-7-5 32kg KB Power Snatches
10-10-10 Toes to Bar
Time: 2:57
~Rest till the time hits 6:00, and then...
[4]  3 Rounds for time:
30 Wallballs @ 20lbs
20 C2B Pullups
Time: 8:44

Wednesday 1 October 2014
AM:
[1]  "Riley"
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
Time: 33:49 no vest.

10:14 1.5 mile, 12:56 burpees, 10:39 1.5 mile
PM:
[1]  Every 2 minutes, 8 minutes (4 sets) of:
Deadlift (from 425-1RM)
*Set 1 - 8 reps @ 50% (215lbs)
*Set 2 - 6 reps @ 60% (255lbs)
*Set 3 - 4 reps @ 70% (300lbs)
*Set 4 - 2 reps @ 75% (320lbs)
[2]  Every 90 Seconds, 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% (255lbs) *Not touch and go.
[3]  5 Sets for max reps in 3 mins of:
Row 500m
Pushups, Parallette/Decline/Deficit x Max Reps
Rest 3 minutes between
Score: 144 Pushups
*Rounds (Row/Pushups):  1:48/30, 1:52/28, 1:51/30, 1:49/27, 1:47/29

Thursday 2 October 2014
[1]  Rest/Recovery
[2]  Destiny.PS4

Friday 3 October 2014
[1]  3 Position Halting Snatch Deadlifts
3 Reps EMOM for 10 Minutes
Weight: 185, 205, 205, 205, 205, 205
[2]  Every minute, on the minute, for 12 minutes:
Front Squat x 1 (from 335 1RM)
*Sets 1-2 – 60% (205)
*Sets 3-4 – 70% (235)
*Sets 5-6 – 75% (255)
*Sets 7-8 – 80% (275)
*Sets 9-10 – 85% (285)
*Sets 11-12 – 85-90% (300)
[3]  8 Rounds for time:
Run 200m
10 Boxjumps @ 24" (UB)
5 Muscle Ups (UB)
Time: 19:18
*After this workout, I was having hard time breathing.  It seems to be that I became sick.

Saturday 4 October 2014
[1]  Rest Day... I am sick

21 - 27 September 2014

Sunday 21 September 2014
[1]  Rest/Recovery

Monday 22 September 2014
[1]  For Time:
Reps of 10-8-6-4-2
- Bar Muscle Ups
- Burpee Box Jumps @ 30"
--Row 250m at start of each round
Time:  13:37
[2]  3x10 (per arm) KB Press @ 16lbs
[3]  2x10 each of GH Raise & GHD Situps

Tuesday 23 September 2014
[1]  10 minute EMOM
- 2 Front Squats, Heavy
Weights:  255-305
[2]  12 minute AMRAP
Row 250
15 Wallballs 20lb
15 KB Swings @ 24kg
Time:
[3]  4 minute AMRAP
- Pistols

Wednesday 24 September 2014
AM:
[1] 6x (400m, 300m, 200m with 10sec rest b/t efforts) at 5k PR pace w/ 4min rest b/t sets
Pace:  Mile Time = 5:30 (6:09-6:12) Mile Time = 6:00 (6:43-6:47)

Times 400m(total): 1:37(4:08), 1:30(3:57), 1:29(3:58), 1:35(4:05), 1:37(4:05), 1:28(3:52).

PM:
[1]  20 Min continuous clock (no rests):
8 Min AMRAP
15 Cal Row
15 Wallballs (UB)
15 Toes to Bar
Score: 3 rounds + 10 Cal
8 Min AMRAP

30 Walking Lunges
10 Burpees
30 Double Unders
Score:  3 rounds + 5 burpees
4 Min AMRAP
Pistols
Score:  65 reps

Thursday 25 September 2014
[1]  Rest

Friday 26 September 2014
[1]  Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps (390 1RM)
*Sets 1-2 – 60% (235)
*Sets 3-4 – 70% (275)
*Sets 5-6 – 80% (315)
*Sets 7-8 – 85% (330)
*Sets 9-10 – 90% (350)
[2]  Every minute, on the minute, for 15 minutes:
1st Min:  2 Muscle-Ups
2nd Min:  4 Strict Handstand Push-Ups
3rd Min:  8 Kettlebell Swings (32/24 kg)
Immediately followed by…
Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
Time:  4:39
[3]  Snatch Grip Pulls w/ Back Extensions 5x10
Weight: 45-65-75-95-105

Saturday 27 September 2014
[1]  Rest / Recovery (unplanned)
[2]  Skateboarding
 

14 - 20 September

Sunday 14 September 2014
[1]  Skateboard - 2 hours
*Trying to get confidence back to do mini pipe.  Real steep.

Monday 15 September 2014
[1]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% (250) of 1-RM (385)
*Set 2 – 3 reps @ 75% (290)
*Set 3 – 1 rep @ 85% (330)
*Set 4 – 5 reps @ 75% (290)
*Set 5 – 3 reps @ 85% (330)
*Set 6 – 1 rep @ 95% (365)
*Set 7 – 1 rep @ 101-104% (390-400)
*Set 8 – MAX UNBROKEN REPS @ 90% (346)
*Feeling pain in lower back/hip.  Not sure what, but it doesn't seem to be nerve or spine.  I did 3 reps at 290, this was really hard.  Then I rested, and just reracked 290 and it was too hard to just hold and walk it out.  Not good... looks like I'm resting my squat muscles now.
[2]  Five rounds for time of:
6 Ring Muscle Ups (3 rounds of 6 reps unbroken)
12 Walking Lunges, 135lbs on back (All unbroken)
Time:  9:50

Tuesday 16 September 2014
[1] Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Up x 4 reps (for 2 rounds then did bar muscle ups)
Minute 2 – L-Sit Hold 30 Seconds unbroken
Minute 3 – Unbroken Double-Unders x 50 reps
[2]  Every 5 minutes, for 25 minutes:
Row 500 Meters (Pace:  1:49-1:54 per 500m)
15 Wallballs
20 Ring Dips (did 15 rings dips for 2 rounds, then had to stop)
Completed 5 rounds.
[3]  For time:
reps of 20-16-12-9-6-3
- Deficit, Decline, Parallette Pushups
- Strict Pullups
Time: 15:50

Wednesday 17 September 2014
[1] TEN rounds for time of:
15 Unbroken Wall Ball Shots 20lbs
10 Unbroken Toes to Bar
10 Burpee Box Jumps OVERS 24″
Time:  24:12
[2]  Cool Down:
Row 50 Calories @ ~720 cal pace.
Time:  4:15

Thursday 18 September 2014
[1]  Rest Day.

Friday 19 September 2014
[1]  Deadlifts 5x3
Weights:  3x335, 3x345, 4x355, 3x365, 3x375
[2]  6 Rounds
*Work/Rest 1:1
25 Double Unders
10 C2B Pullups (unbroken)
10 Dips, bar
25 Double Unders
Times (round 1 through 6):  1:10, 1:09, 1:06, 1:05, 1:20, 1:30

Saturday 20 September 2014
[1]  For Time:
21-15-9 (Unbroken)
Backsquats @ 225lbs
Toes to Bar
Time:  6:39

7 - 13 September

Sunday 7 September 2014
[1]  Rest Day

Monday 8 September 2014
AM:
[1]  5k run (to FES 1 and back to High School)
PM:
[1]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% (250lbs) of 1-RM (385lbs)
*Set 2 – 4 reps @ 75% (290lbs)
*Set 3 – 2 reps @ 85% (330lbs)
*Set 4 – 6 reps @ 75% (290lbs)
*Set 5 – 4 reps @ 85% (330lbs)
*Set 6 – 2 reps @ 95% (365lbs)  1 of 2 reps
*Set 7 – 3-4 reps @ 90% (340lbs) 3 of 4 reps
*Set 8 – 3-4 reps @ 90% (340lbs) 2 of 4 reps
[2]  3 Rounds for time:
12 Toes to Bar
12 Deficit Pushups, On Declined Parallettes
6 Back squats @ 225lbs
Time: 4:04 UB

Tuesday 9 September 2014
[1]  Every 5 Minutes for 25 Minutes
Row 500m
10 C2B Pullups
Times:  2:58, 2:32 (UB), 2:28 (UB), 3:03, 2:46
*Row average pace was at 1:49
*Forgot it was suppose to be 15 pullups per round, but I was having hard time holding on to the bar from all the sweat chalk on it (lol). 

Wednesday 10 September 2014
AM:
[1]  Interval Run Workout
1000m mod pace
90sec rest
5 x 300 (no rest between 300s) (100m jog, 100m hard, 100m walk)
90 sec rest
500 hard pace
90 sec rest
5 x 300 (no rest between 300s) (100m jog, 100m hard, 100m walk)
90 sec rest
1000m mod pace
Total: 5500m
----------------
Workout Details: All of my athletes know that I love 300m intervals. My favorite is 7x300m with a 100m walking rest. For this workout, the 300s are broken up as 100m jog, 100m hard, & 100m walk. No rest between 300s. The core of this workout is the 500m interval. The tempo on the 500m interval needs to be fast…real fast.
----------------
Times: 
1000m @ 4:36, 4:22
300s/100 hard @ 11-12 on straights, 16-18 on curves
500m @ 1:26
PM:
[1] Every 2 minutes, for 12 minutes (6 sets):Front Squat (325 1RM)
*Set 1 – 2 reps @ 75%  (245)
*Set 2 – 2 reps @ 80%  (260)
*Set 3 – 2 reps @ 85%  (275)
*Set 4 – 1 rep @ 90%  (295)
*Set 5 – 1 rep @ 92-95%  (305)
*Set 6 – 1 rep @ 95-98%  (315)

[2]  Every minute, on the minute, for 24 minutes:  (8 rounds)

Minute 1 – 15 Kettlebell Swings (73/53)
Minute 2 – 15 Box Step-ups with Front-Racked Kettlebells (53/35) (Box height 20/16)
Minute 3 – 15 Unbroken Wall Ball Shots (20/14 lbs)
– If you fall behind or are completely winded then rest one full round (3 minutes) then continue. But be sure to get all 8 rounds done.

*Absolutely Hard.  I only did 6 rounds total (18 mins).  Took a 3 minute break after round 4, then did two more rounds and felt sick.  All rounds RX and unbroken except for box step-ups were done with 35lbs each.  The step-ups were unbroken, but the reps were as follows (starting with round 1): 15, 12, 12, 10, 12, 10

Thursday 11 September 2014
[1]  Rest Day.  I ate a great guacamole burger.

Friday 12 September 2014
[1]  Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep (1RM 385)
*Sets 1-2 – 60% (235)
*Sets 3-4 – 70% (275)
*Sets 5-6 – 80% (315)
*Sets 7-8 – 85% (325)
*Sets 9-10 – 90% (345)
[2]  Complete as many rounds and reps as possible in 12 minutes of:
12 Deficit, Decline, Parallette Pushups (unbroken)
12 Toes to Bar (unbroken)
12 Pistols, weighted @ 35lbs (1 kb).  (6 right leg/6 left leg)
Score: 5 rounds + 5 pushups

Saturday 13 September 2014
[1]  7k Obstacle Race (adventure race) in group of 4
Finished 2nd place.  That swim OMG.

1 - 6 September

Tuesday 2 September 2014
[1] Hang Snatch High Pull: 5x5 @ 165lbs (use straps!)
[2] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% (250lbs) of 1-RM (385lbs)
*Set 2 – 4 reps @ 75% (290lbs)
*Set 3 – 2 reps @ 85% (330lbs)
*Set 4 – 6 reps @ 75% (290lbs)
*Set 5 – 4 reps @ 85% (330lbs)
*Set 6 – 2 reps @ 95% (365lbs)
*Set 7 – 3-4 reps @ 90% (340lbs)
*Set 8 – 3-4 reps @ 90% (340lbs)

--Completed up to 1 rep @ 365lbs.  The 2nd rep got stuck half way up and failed.  Re-racked to get at least finish the 365lb set, failed at 2nd attempt at 365.  Then failed at attempt at 340 for 1 rep.  Everything is drained at this moment.  Last week I successfully squated 355lbs for 2 reps and 2x4 @ 335lbs
[2] For Time: (alternate between movements)
Toes to Bar: 20-16-12-8-4-2
Deadlift 245lbs: 10-8-6-4-2
Air Squats: 30-30-30-30-30
Time: 7:42rx unbroken

Wednesday 3 September 2014
AM:
[1] Track Interval Workout - NCLab
4x850m with 3min rest between efforts
5min rest after final interval
1x400m, 1x300m, 1x200m with 90sec rest between efforts
PACE: 400m @ 1:41 /800m @ 3:22 /1600m @ <6:00
Actual Pace: 400m @ 1:28 /800m @ 3:00
4×850 @ 3:26, 3:22, 3:16, 3:14
400m @ 1:10
300m @ 0:52
200m @ 0:31
PM:
[1]  Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%  (245lbs)
*Set 2 – 2 reps @ 80%  (260lbs)
*Set 3 – 2 reps @ 85%  (275lbs)
*Set 4 – 1 rep @ 90%  (295lbs)
*Sets 5-8 – 1 rep @ 92-95%  (300, 300, 305, 305)
[2]  Power Clean 10x2 @ 185, 10x2 @ 195lbs (1RM 245)
[3]  Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots 20lbs
Minute 2 – 10 Chest to Bar Pullups
Minute 3 – 10 Burpee Box Jumps Overs 24″
[4]  Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 @ 10lbs
Rest as needed

Thursday 4 September 2014
[1]  Rest Day omg.

Friday 5 September 2014
am:  [1]  Sq PT... not really at all a workout rofl
PM:
[1]  Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps  (1RM @ 385lbs)
*Sets 1-2 – 55% (215lbs)
*Sets 3-4 – 65% (250lbs)
*Sets 5-6 – 75% (285lbs)
*Sets 7-8 – 80% (315lbs)
*Sets 9-10 – 85% (330lbs)
 *Kept all reps as a "touch-N-go"; No Pause at top of squat.
[2]  For Time:
Reps of:  60-40-20-10 each of:
Row for Calories
GHD Situps
Pistols (total)
Time:  24:56rx

Saturday 6 September 2014
[1]  Soccer Game!!! (1hr)
[2]  Skateboard (2hr)

24 - 30 August

Monday 25 August 2014
[WU]  Lots of mobility
[1]  5 Rounds for time:
5 Front Squats @ 205lbs *taken from the floor.
10 Deadlifts @ 205lbs
15 GHD Situps
Run 400m
Time: 24:30rx
*Wrist is still a little swollen, but I can do pulling movements.

Tuesday 26 August 2014
Rest Day (UP) was suppose to play soccer

Wednesday 27 August 2014
AM:
[1]  Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
Weight:  205-215-205-215-215
[2]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235>245)of 1-RM (385)
*Set 2 – 4 reps @ 70% (275>285)
*Set 3 – 2 reps @ 80% (315>325)
*Set 4 – 6 reps @ 70% (275>285)
*Set 5 – 4 reps @ 80% (315>325)
*Set 6 – 2 reps @ 90% (350>355)
*Set 7 – 4 reps @ 85% (330>335)
*Set 8 – 4 reps @ 85% (330>335)
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

Thursday 28 August 2014
[WU]  Row/Mobility/Row/Mobility
[1]  Deadlift, build up close to 1RM, no PRs:  135x5, 225x5, 275x5, 315x3, 335x1, 365x1, 385x1, 395x1, 405x1 (97%)
[2]  20 min EMOM (5 rounds):
- 1st min:  15 Boxjumps @ 30"
- 2nd min:  20 Strict KB Press w/right arm @ 16kg
- 3rd min:  20 Strict KB Press w/left arm @ 10kg
- 4th min:  20 Pullups
*round 1:  all done rx and unbroken
*round 2:  all UB, 20 KB Push press right arm @ 24kg
*round 3: missed boxjump and re-injured left wrist, right arm KB clean & press @ 24kg, 10 strict press left arm, cancelled pullups
*round 4: all rx and UB
*round 5: all rx, broke up pullups at 12+8.
*did an extra min/20 pullups at 12+8 following round 5. (40 pullups in 2 mins, 20 EMOM)
[3]  Reps 10-10-8-8-6-6-4-4-2-2 Of 9" Deficit Pushups (feet elevated)
*untimed, minimal rest between sets.  No more than 1 minute rest.
Reps 10-10:  tempo - 1010
Reps 8-8:  tempo - 2120
Reps 6-6:  tempo - 3130
Reps 4-4:  tempo - 4140
Reps 2-2:  tempo - 5150
*Great arm pump yo!  lol.

Friday through Monday
*Four day weekend (Labor Day), Rest and Recovery wrist, mind, spirit.  Get outside, explore, geocache, etc.
Hit next week hard!