Sunday 15 February 2015
[1] Soccer
Monday 16 February 2015
[1] Snowboard
Tuesday 17 February 2015
[1] 5:00 min EMOM
Power Snatch x 5 reps
Weight: 115, 135, 135, 145, 155
*Touch and Go, Unbroken
[2] Back Squats (from 1RM 395)
Weight: 1x3 @ 335 (85%), 3x2 @ 355 (90%), 1x3 @ 335 (85%)
[3] 10:00 min EMOM
*All within the min, total 50 reps of each:
- 5 x Strict C2B Pullups
- 5 x Strict HSPU
Wednesday 18 February 2015
[1] 5x3 TnG UB Snatches - rest 90 secs
Weight: 155, 165, 165, 175, 185(PR!)
[2] 5 Rounds for time:
10 Power Snatches @ 95lbs
10 Toes to Bar
Time: 7:04
[3] *I was suppose to do 3 rounds: 15 C&J 115 + 15 C2B Pullups, but was having trouble gripping the bar, so I changed it to the following:
3 Rounds
15 C&J 115lbs
15 Dips
*After one round of this: Time: 3:00mins. I was having hard time breathing and focusing. I am coming off of being sick, or currently sick, and it's hard.
Thursday 19 February 2015
[1] Rest
Friday 20 February 2015
AM:
*after SQ PT (wallyball) I had a few minutes to spare:
[1] For Time:
*alternate between exercises
Row for calories: 40-20-10-5
Barbell Thrusters 45lbs: 5-10-20-40
Time: 9:31
PM:
[1] Every 2:00 minutes for 14:00 minutes (7 sets)
1 Three Position Snatch (floor, hang, power position), starting at 60% 1RM.
Weight: 155, 165, 165, 165, 175(PR!), 175, 185(PR!)
[2] 15:00 AMRAP of:
5-10-15 Power Cleans 135lbs
10-15-20 Burpee Box Jumps
*once finish above reps, go right into the following:
4-8-12 Power Cleans 155lbs
10-15-20 Burpee Box Jumps
*once finish above reps, go right into the following:
3-6-9 Power Cleans 185lbs
10-15-20 Burpee Box Jumps
Score: 16 of 20 burpee box jumps of 2nd set (155lb PC).
Finished last 4 burpees at 15:38
Saturday 21 February 2015
[1] Rest
Evolve.
Tuesday, February 17, 2015
Sunday, February 8, 2015
8 - 14 February 2015
Sunday 8 February 2015
[1] Indoor Soccer
[2] 12 min EMOM
*Alt between:
- Reps 3, 4, 5 Muscle Ups
- Reps 3, 4, 5 Power Clean, T&G 165lbs
*example: min-1 3xMU, min-2 3xPC, min-3 4xMU, min-4 4xPC... min 7 3xMU, min 8 3xPC...
[3] 12 min AMRAP
2-4-6-8-10-12... +2 reps each round
- Deadlifts @ 275lbs
10-20-30-40-50... +10 reps each round
- Double Unders
Score: round 6 + 10 deadlifts
Monday 9 February 2015
AM:
[1] SQ PT + 15 min run as (sprint 1, 2, 3, 1, 2. Jog 1 lap between each sprint)
*Sprint Pace: 41-44 second lap.
[2] 4 rounds (NFT)
17 Walking Lunges
15 Pushups
PM:
[1a] 4x3 (3 Snatch Balance + 5 Overhead Squats)
Weight: 3x95, 3x105, 3x115, (1x135, 1x155, 1x165)
[1b] 2x ME Strict C2B Pullups + ME Kipping C2B
Reps: 6+4, 7+3
[1b] Push Press/Jerks, ME up to 10 reps
Weight: 135x10, 155x10, 185x6
[4] 15:00 minute AMRAP
*At a conversational pace (~150bpm)
50 Burpees to 6" target
50 Thrusters @ 75lbs
Score: 130 reps (1 + 30 burpees)
~ Rest 1 min ~
5:00 minute AMRAP
*100% effort
20 Burpees to 6" target
20 Thrusters @ 105lbs
Score: 63 reps (1+3 thrusters)
~ Rest 2 mins ~
[5] 10 minutes, find today's 1RM Clean & Jerk.
*No more than 5 attempts
Weight: 185, 205, 225, 235, 245
Tuesday 10 February 2015
[1a] Backsquat
Weight: 3x295, 3x335, 2x2x355, 3x335
[1b] 4x20 Strict HSPU
Score: All sets of 20 were broken into 4x5 reps. Each set complete within 2 minutes.
[2] 12 minute AMRAP
150 Wallballs Time: 8:57, reps: 25-24-23-22-21-20-15
90 Double Unders Time: 10:40
30 Muscleups Time: 17:22
Score: 250 (+10 muscle ups from 2012)
Wednesday 11 February 2015
AM:
[1] SQ PT:
For Time:
-Run 6 Laps (0.5 of 1.5mile)
10 Rounds of:
10 HR Pushups
10 Situps
10 Squats
- Run 6 Laps
Time: ~ 23:00 mins
PM:
Skills/Practice
[1] Straddle Press to Handstand Practice
[2] Snatch Complex: 1 Snatch + 2 Snatch Balance (pause at dip/drive and catch)
Weight: 135, 155, 165, 175, 185,195, 195, 195
[3] 5xME C2B Pullups (butterfly)
Reps: 8, 7, 9, 11, 10
[4] 2x Pullup Complex:
6 Pullups + 4 C2B + 2 Bar Muscle Ups (without breaking rhythm)
[5] 6 rounds EMOM
10 Bar Dips, Fast
Thursday 12 February 2015
[1] REST DAY!!! My legs are very sore from Karen+
Friday 13 February 2015
[1] SQ PT
Saturday 14 February 2015
[1] 14:00 EMOM *Alternating
- 3 pos Snatch (Floor, Hang, Power)
- 10 Ring Dips
Weight: 135, 135, 145, 145, 145, 155, 155
[2] 15:00 AMRAP
5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″
15 Power Cleans 135/95#
30 Burpee Box-Jumps 24/20″
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20″
12 Power Cleans 155/105#
30 Burpee Box-Jumps 24/20″
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20″
9 Power Cleans 185/120#
30 Burpee Box-Jumps 24/20″
Score: 3/12 PC @ 155
[1] Indoor Soccer
[2] 12 min EMOM
*Alt between:
- Reps 3, 4, 5 Muscle Ups
- Reps 3, 4, 5 Power Clean, T&G 165lbs
*example: min-1 3xMU, min-2 3xPC, min-3 4xMU, min-4 4xPC... min 7 3xMU, min 8 3xPC...
[3] 12 min AMRAP
2-4-6-8-10-12... +2 reps each round
- Deadlifts @ 275lbs
10-20-30-40-50... +10 reps each round
- Double Unders
Score: round 6 + 10 deadlifts
Monday 9 February 2015
AM:
[1] SQ PT + 15 min run as (sprint 1, 2, 3, 1, 2. Jog 1 lap between each sprint)
*Sprint Pace: 41-44 second lap.
[2] 4 rounds (NFT)
17 Walking Lunges
15 Pushups
PM:
[1a] 4x3 (3 Snatch Balance + 5 Overhead Squats)
Weight: 3x95, 3x105, 3x115, (1x135, 1x155, 1x165)
[1b] 2x ME Strict C2B Pullups + ME Kipping C2B
Reps: 6+4, 7+3
[1b] Push Press/Jerks, ME up to 10 reps
Weight: 135x10, 155x10, 185x6
[4] 15:00 minute AMRAP
*At a conversational pace (~150bpm)
50 Burpees to 6" target
50 Thrusters @ 75lbs
Score: 130 reps (1 + 30 burpees)
~ Rest 1 min ~
5:00 minute AMRAP
*100% effort
20 Burpees to 6" target
20 Thrusters @ 105lbs
Score: 63 reps (1+3 thrusters)
~ Rest 2 mins ~
[5] 10 minutes, find today's 1RM Clean & Jerk.
*No more than 5 attempts
Weight: 185, 205, 225, 235, 245
Tuesday 10 February 2015
[1a] Backsquat
Weight: 3x295, 3x335, 2x2x355, 3x335
[1b] 4x20 Strict HSPU
Score: All sets of 20 were broken into 4x5 reps. Each set complete within 2 minutes.
[2] 12 minute AMRAP
150 Wallballs Time: 8:57, reps: 25-24-23-22-21-20-15
90 Double Unders Time: 10:40
30 Muscleups Time: 17:22
Score: 250 (+10 muscle ups from 2012)
Wednesday 11 February 2015
AM:
[1] SQ PT:
For Time:
-Run 6 Laps (0.5 of 1.5mile)
10 Rounds of:
10 HR Pushups
10 Situps
10 Squats
- Run 6 Laps
Time: ~ 23:00 mins
PM:
Skills/Practice
[1] Straddle Press to Handstand Practice
[2] Snatch Complex: 1 Snatch + 2 Snatch Balance (pause at dip/drive and catch)
Weight: 135, 155, 165, 175, 185,
[3] 5xME C2B Pullups (butterfly)
Reps: 8, 7, 9, 11, 10
[4] 2x Pullup Complex:
6 Pullups + 4 C2B + 2 Bar Muscle Ups (without breaking rhythm)
[5] 6 rounds EMOM
10 Bar Dips, Fast
Thursday 12 February 2015
[1] REST DAY!!! My legs are very sore from Karen+
Friday 13 February 2015
[1] SQ PT
Saturday 14 February 2015
[1] 14:00 EMOM *Alternating
- 3 pos Snatch (Floor, Hang, Power)
- 10 Ring Dips
Weight: 135, 135, 145, 145, 145, 155, 155
[2] 15:00 AMRAP
5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″
15 Power Cleans 135/95#
30 Burpee Box-Jumps 24/20″
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20″
12 Power Cleans 155/105#
30 Burpee Box-Jumps 24/20″
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20″
9 Power Cleans 185/120#
30 Burpee Box-Jumps 24/20″
Score: 3/12 PC @ 155
Wednesday, February 4, 2015
18 - 24 January
Sunday 18 January 2015
[1]
Monday 19 January 2015
[1]
Tuesday 20 January 2015
[1]
Wednesday 21 January 2015
[1]
Thursday 22 January 2015
[1]
Friday 23 January 2015
[1] Snowboarding
Saturday 24 January 2015
[1]
[1]
Monday 19 January 2015
[1]
Tuesday 20 January 2015
[1]
Wednesday 21 January 2015
[1]
Thursday 22 January 2015
[1]
Friday 23 January 2015
[1] Snowboarding
Saturday 24 January 2015
[1]
Wednesday, January 14, 2015
11 - 17 January 2015
Sunday 11 January 2015
[1] Snowboarding All Day (8:00am to 5:00pm)
Monday 12 January 2015
AM:
[1] Tabata each of:
- Bottom to Bottom Squats (Avg: 15 squats)
- Pushups (Avg: 8 Pushups)
- Situps (Avg: 10 situps)
- Burpees (Avg: 8 burpees)
[2] Sprints, 8x1 lap Work:Rest 1:1
PM:
[1] EMOM 7:00 mins
- 5 Power Snatches
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Weight: 115, 145, 145, 155, 155, 165
*My shoulder was hurting, so I did 1 min rest after each 1 min work.
Tuesday 13 January 2015
[1] Warm Up: http://theoutlawway.com/2015/01/04/150105-3/
[2a] Back Squats ~ Rest 90 seconds
Weight: 5x255, 295, 315, 315, 295
[2b] 4x ME Strict HSPU + ME Kipping HSPU
Reps: 5+6, 10+6, 12+6, 13+8
[3] For Time:
20 Cal Row
60 Wallballs *Go UNBROKEN as much as possible. Do NOT Game/Pace it.
20 Cal Row
Time: 4:50, (WB: 36+14+10)
[4] For Time:
5 Rounds
3 Muscle Ups Rings
5 Strict Press 135lbs
Time: 6:20
Wednesday 14 January 2015
[1] Warm Up: http://theoutlawway.com/2015/01/05/150106-3/
[2] 4 Sets, one every 90 Seconds
5 T&G* Snatches (Full)
*T&G is goal, start @ 50% of 1RM. If you have to, breaking the reps up but stay within time limit is acceptable on heavier loads.
Weight: 115 (UB), 135 (UB), 155, 165
[3] 10:00 AMRAP
50 Double Unders
40 Toes To Bar
30 Bar Facing Burpees
20 Clean (Full) and Jerks (anyhow) @ 205lbs
Score: 127 reps (7 reps at C&J)
Thursday 15 January 2015
[1] Rest/Recovery
Friday 16 January 2015
[1]
Saturday 17 January 2015
[1]
[1] Snowboarding All Day (8:00am to 5:00pm)
Monday 12 January 2015
AM:
[1] Tabata each of:
- Bottom to Bottom Squats (Avg: 15 squats)
- Pushups (Avg: 8 Pushups)
- Situps (Avg: 10 situps)
- Burpees (Avg: 8 burpees)
[2] Sprints, 8x1 lap Work:Rest 1:1
PM:
[1] EMOM 7:00 mins
- 5 Power Snatches
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Weight: 115, 145, 145, 155, 155, 165
*My shoulder was hurting, so I did 1 min rest after each 1 min work.
Tuesday 13 January 2015
[1] Warm Up: http://theoutlawway.com/2015/01/04/150105-3/
[2a] Back Squats ~ Rest 90 seconds
Weight: 5x255, 295, 315, 315, 295
[2b] 4x ME Strict HSPU + ME Kipping HSPU
Reps: 5+6, 10+6, 12+6, 13+8
[3] For Time:
20 Cal Row
60 Wallballs *Go UNBROKEN as much as possible. Do NOT Game/Pace it.
20 Cal Row
Time: 4:50, (WB: 36+14+10)
[4] For Time:
5 Rounds
3 Muscle Ups Rings
5 Strict Press 135lbs
Time: 6:20
Wednesday 14 January 2015
[1] Warm Up: http://theoutlawway.com/2015/01/05/150106-3/
[2] 4 Sets, one every 90 Seconds
5 T&G* Snatches (Full)
*T&G is goal, start @ 50% of 1RM. If you have to, breaking the reps up but stay within time limit is acceptable on heavier loads.
Weight: 115 (UB), 135 (UB), 155, 165
[3] 10:00 AMRAP
50 Double Unders
40 Toes To Bar
30 Bar Facing Burpees
20 Clean (Full) and Jerks (anyhow) @ 205lbs
Score: 127 reps (7 reps at C&J)
Thursday 15 January 2015
[1] Rest/Recovery
Friday 16 January 2015
[1]
Saturday 17 January 2015
[1]
Thursday, January 8, 2015
4 - 10 January 2015
Sunday 4 January 2015
[1] Rest
Monday 5 January 2015
AM:
[1] SQ PT - 50-100 reps of misc exercises, then 1.5 mile run
PM:
[1] EMOM 7:00 mins
- 5 Power Snatches, UB T&G
Weight: 115, 125, 135, 135, 145, 145, 155
[2a] 4x3 of 1 Snatch Balance + 2 OHS ~rest 60 secs
Weight: 135, 155, 165, 175
[2b] 4xME TTB ~ rest 60 secs
Reps: 22-22-23-25
Tuesday 6 January 2015
[1a] Back Squat
Weight: 5x235, 5x275, 5x295, 5x295, 5x275
[1b] 4x ME Strict HSPU + ME Kipping HSPU
Reps: 5+5, 6+6, 7+7, 8+4
[2] For Time:
Row 30 Calories
50 Ring Dips
Row 30 Calories
Time: 7:12
*Originally the 50 ring dips was 50 thrusters @ 115lbs. Wrist hurts to hold front rack.
[3] 4:00 AMRAP "75% effort"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
~ right into ~
2:00 AMRAP "Fast"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
Scores: 1st- 2 Rounds, 2nd- 1+4
[4] Perform following:
30 GHD Situps
30 Hip Ext.
10 Box muscle up technique work (name?)
Wednesday 7 January 2015
[1] 12:00 min AMRAP
Deadlift reps of 30-21-15-9 @ 225lbs
30 Wallballs after each set
Score: 1 of 9 deadlifts; 157 reps
~ 1:00 min rest ~
15 Bar Muscle Ups for time
Time: 1:49 (estimated)
[2] Mobility & Ring Technique work (forward rolls, etc.)
Thursday 8 January 2015
[1] Rest
Friday 9 January 2015
[1] For time: with a partner.
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
9 C2B Pullups
9 KB Swings 32kg
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
15 C2B Pullups
15 KB Swings 32kg
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
21 C2B Pullups
21 KB Swings 32kg
*Each partner performs all the reps. Alt. 1 rep of the complex at a time till both complete 3. 1 partner starts on C2B pullups, other on KB Swings, not allowed to switch exercises or proceed to complex until partner is done.
Time: 12:15
Saturday 10 January 2015
[1] Snowboarding All Day (9:30am to 8:00pm)
[1] Rest
Monday 5 January 2015
AM:
[1] SQ PT - 50-100 reps of misc exercises, then 1.5 mile run
PM:
[1] EMOM 7:00 mins
- 5 Power Snatches, UB T&G
Weight: 115, 125, 135, 135, 145, 145, 155
[2a] 4x3 of 1 Snatch Balance + 2 OHS ~rest 60 secs
Weight: 135, 155, 165, 175
[2b] 4xME TTB ~ rest 60 secs
Reps: 22-22-23-25
Tuesday 6 January 2015
[1a] Back Squat
Weight: 5x235, 5x275, 5x295, 5x295, 5x275
[1b] 4x ME Strict HSPU + ME Kipping HSPU
Reps: 5+5, 6+6, 7+7, 8+4
[2] For Time:
Row 30 Calories
50 Ring Dips
Row 30 Calories
Time: 7:12
*Originally the 50 ring dips was 50 thrusters @ 115lbs. Wrist hurts to hold front rack.
[3] 4:00 AMRAP "75% effort"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
~ right into ~
2:00 AMRAP "Fast"
7 Power Snatches @135lbs
14 Box Jump Overs 24"
Scores: 1st- 2 Rounds, 2nd- 1+4
[4] Perform following:
30 GHD Situps
30 Hip Ext.
10 Box muscle up technique work (name?)
Wednesday 7 January 2015
[1] 12:00 min AMRAP
Deadlift reps of 30-21-15-9 @ 225lbs
30 Wallballs after each set
Score: 1 of 9 deadlifts; 157 reps
~ 1:00 min rest ~
15 Bar Muscle Ups for time
Time: 1:49 (estimated)
[2] Mobility & Ring Technique work (forward rolls, etc.)
Thursday 8 January 2015
[1] Rest
Friday 9 January 2015
[1] For time: with a partner.
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
9 C2B Pullups
9 KB Swings 32kg
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
15 C2B Pullups
15 KB Swings 32kg
3 Reps of the complex: 1 Power Snatch + 1 Hang Snatch + 2 OHS @ 135lbs
21 C2B Pullups
21 KB Swings 32kg
*Each partner performs all the reps. Alt. 1 rep of the complex at a time till both complete 3. 1 partner starts on C2B pullups, other on KB Swings, not allowed to switch exercises or proceed to complex until partner is done.
Time: 12:15
Saturday 10 January 2015
[1] Snowboarding All Day (9:30am to 8:00pm)
Tuesday, January 6, 2015
28 December 2014 - 3 January 2015
Sunday 28 December 2014
[1] Rest
Monday 29 December 2014
[1] EMOM 7:00
5 Power Snatches
*start at 50% 1RM Snatch, increase weight each minute.
Weight: 115, 125, 135, 145, 155, 135, 135
[2a] 4x3 of 1 Snatch Balance + 2 OHS (all 3 sets UB) ~ Rest 60 seconds
Weight: 135, 145, 155, 165
[2b] 4xME UB TTB ~ Rest 60 seconds
Reps: 20, 21, 21, 21
[3] 5 Rounds for total time:
15 6" Target Burpees
20 UB Wall Balls
Rest 1:00 after each round
Times: 8:54 (1:39, 1:38, 1:44, 1:59, 1:54)
Tuesday 30 December 2014
[1] EMOM 7:00
3 UB T&G Power Clean + Push Jerk
Weight: 155, 165, 175, 175, 185, 185, 185
[2a] Backsquat ~ 90 sec rest
Weight: 5x195, 5x235, 5x255, 5x275, 5x255
[2b] 4x ME Strict HSPU + Kipping HSPU ~ 90 sec rest
Reps: 8+5, 10+5, 5+0, 1+5
[3] For Time:
100 Double Unders
15 Power Snatches @ 115lbs
50 Double Unders
Time: 3:06
[4] 12:00 AMRAP
Row 50 Cal
40 Box Jump Overs
30 Deadlifts @ 225lbs
20 Muscle Ups
Score: 11:56 (140 reps/1 round)
Wednesday 31 December 2014
[1] Every 1:30 for 6:00 (4 sets)
5x T&G Full Snatches *Start @ 50%, increase weight each round
Weight: 115 (UB), 125 (UB), 135 (UB), 155
[2] 15:00 AMRAP
30 C&J @ 135lbs
30 Wallballs
21 C&J 155lbs
30 Wallballs
15 C&J 185lbs
30 Wallballs
9 C&J 225lbs
30 Wallballs
Score: 116 reps (5x 185lbs) Finished Grace @ 2:53 PR!
Friday 2 January 2015
[1] Alt EMOM for 14:00
- 5x High Hang Snatches
- 30 UB Double Unders
Weight: 115, 125, 125, 135, 135, 145, 145
[2] 5 sets of:
5x Front Squats + 3x Jerks
Weight: 155, 185, 195, 205, 195
[3] For Time:
75 Wallballs (25, 15, 15, 12, 8)
50 C2B Pullups (10x5)
25 Push Press/Jerks @ 155lbs (10+15 UB)
Time: 10:55
[4] Back Squat 20 rep
Weight: 20x 245lbs @ 1:39
Saturday 3 January 2015
*Suppose to do a whole bunch of stuff, but my wrist is worn out from previous day. So I changed today's programming to meet needs, then finished off with lots of mobility.
[1] Alt EMOM 12:00
- Halting Clean Pull (2 pos: below knee + power)
- 10 Burpee Box jumps 24"
Weight: 5x135, 5x165, 5x185, 5x195, 5x195, 5x185
[2] 150 Double Unders.
[1] Rest
Monday 29 December 2014
[1] EMOM 7:00
5 Power Snatches
*start at 50% 1RM Snatch, increase weight each minute.
Weight: 115, 125, 135, 145, 155, 135, 135
[2a] 4x3 of 1 Snatch Balance + 2 OHS (all 3 sets UB) ~ Rest 60 seconds
Weight: 135, 145, 155, 165
[2b] 4xME UB TTB ~ Rest 60 seconds
Reps: 20, 21, 21, 21
[3] 5 Rounds for total time:
15 6" Target Burpees
20 UB Wall Balls
Rest 1:00 after each round
Times: 8:54 (1:39, 1:38, 1:44, 1:59, 1:54)
Tuesday 30 December 2014
[1] EMOM 7:00
3 UB T&G Power Clean + Push Jerk
Weight: 155, 165, 175, 175, 185, 185, 185
[2a] Backsquat ~ 90 sec rest
Weight: 5x195, 5x235, 5x255, 5x275, 5x255
[2b] 4x ME Strict HSPU + Kipping HSPU ~ 90 sec rest
Reps: 8+5, 10+5, 5+0, 1+5
[3] For Time:
100 Double Unders
15 Power Snatches @ 115lbs
50 Double Unders
Time: 3:06
[4] 12:00 AMRAP
Row 50 Cal
40 Box Jump Overs
30 Deadlifts @ 225lbs
20 Muscle Ups
Score: 11:56 (140 reps/1 round)
Wednesday 31 December 2014
[1] Every 1:30 for 6:00 (4 sets)
5x T&G Full Snatches *Start @ 50%, increase weight each round
Weight: 115 (UB), 125 (UB), 135 (UB), 155
[2] 15:00 AMRAP
30 C&J @ 135lbs
30 Wallballs
21 C&J 155lbs
30 Wallballs
15 C&J 185lbs
30 Wallballs
9 C&J 225lbs
30 Wallballs
Score: 116 reps (5x 185lbs) Finished Grace @ 2:53 PR!
Friday 2 January 2015
[1] Alt EMOM for 14:00
- 5x High Hang Snatches
- 30 UB Double Unders
Weight: 115, 125, 125, 135, 135, 145, 145
[2] 5 sets of:
5x Front Squats + 3x Jerks
Weight: 155, 185, 195, 205, 195
[3] For Time:
75 Wallballs (25, 15, 15, 12, 8)
50 C2B Pullups (10x5)
25 Push Press/Jerks @ 155lbs (10+15 UB)
Time: 10:55
[4] Back Squat 20 rep
Weight: 20x 245lbs @ 1:39
Saturday 3 January 2015
*Suppose to do a whole bunch of stuff, but my wrist is worn out from previous day. So I changed today's programming to meet needs, then finished off with lots of mobility.
[1] Alt EMOM 12:00
- Halting Clean Pull (2 pos: below knee + power)
- 10 Burpee Box jumps 24"
Weight: 5x135, 5x165, 5x185, 5x195, 5x195, 5x185
[2] 150 Double Unders.
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