10-31-15

AM session:

1. Cluster

Work to 80% 1RM C&J

= 255#

2 drops sets. 2 x 2 (drop 30lbs)

= 225#

2. Front squat

Work to 90% 1RM 

= 315#

2 drop sets. 2 x 3 (drop 30lbs)

= 285#

3. Deadlift

Work to 90% of 1RM

= 450#

1 x ME set (drop 45lbs)

= didn't do; tender back 

4. Emom x 16:

1-4

Odd: 10 thrusters (95)

Even: 5 ring MUs

5-8

Odd: 10 thrusters (95)

Even: 5 bar MUs

9-12

Odd: 10 thrusters (95)

Even: 15 c2b

13-16

Odd: 10 thrusters (95)

Even: 3 rope climbs (15ft)

= done

5. Emom x 10:

1 legless climbs w/ 20# vest (15ft)

= done

Lunch session:

Tabata (:20 on /:10 off x 8)

Assault bike

Box jumps (24in)

Assault bike

Box jumps (24in)

* all 8 intervals of each movement then move to next

= done

10-30-15

1. Power Snatch
Single up to 80% of 1RM Snatch
= 205#
Three drop sets. 3x2 @ 20lbs less than single
= 185#

2. Box Squats
4 x 5 @ 60% of 1RM back squat (3 second eccentric)
= 255#

3a. Jerk Grip OH Holds
4 x :30 (@ BW 185#)
= done

3b. Farmer's Carry
4 x 50m (70# DBs)
= done

4. Amrap 20: (partner wod)

9 cal row

6 burpees over rower

3 C&J (185/135)

* I go you go w/ Dwight

= I did 8-9 rounds

5. Emom x 10:

Odd: 45 ft hs walk

Even: 10 strict hspu

= done

10-29-15

Lactate threshold running:

1 x 1000m (:90 rest)

2 x 500m (:90 rest)

5 x 200m (:60 rest)

2 x 500m (:90 rest)

1 x 1000m (done)

Pacing:

1000's @ :30/100m

500's @ :27/100m

200's @ :22/100m

10-28-15

1. Power clean + hang clean (below knee) + push jerk
4 x 1 (Start @ 60% 1RM clean)
= 215# across

2. Back Squat
5 x 3 (Start @ 70% 1RM)
= 315#

4. 5 RFT:
6 power snatch (135#)
6 pistols (alternating 3/ side)
= 2:53

Rest 10 mins

3RFT:

400m run

30 DUs

15 pull-ups

= 7:08

5. Farmer's Holds

3 x ME (70# DBs w/ fat grips)

*rest 3 mins

X 3

= done

6. 3 sets:

15 side bends / side (70# DB(

15 strict T2B

= done

10-27-15

1. Clean and Jerk (squat + split)

1.1 Heavy single

= 305#

1.2 drop down to 70% of 1.1 and peform 7 sets of 1 clean + 3 jerks (work up if smooth)

= 205x2, 215x2, 225, 235, 245

2. Conditioning

Amrap 10:

10 OH walking lunges (135#)

5 MUs

= 7 rounds (little walk between barbell and rings)

3. Skill 

Amrap 5:
Max sets of 10 T2B (UB)

= 7 rounds 

4. Accessory

3 RNFT:

30 banded hamstring curls

20 barbell curls (45# joint rejuvenation)

15 Wtd Hip Extenions

10 SA bent over rows (each arm/ 55#)

= done

10-26-15

1.Snatch w/ 3 second pause in starting postion and bottom position

1.1 Daily max in doubles (can't drop the bar between lifts but not TnG)

= 225#

1.2 Five sets of 2 @ 90% of 1.1

= 202# for all sets

2. Snatch pulls

2.1 Five sets of five @ 110% of 1.1

= 245#

3. Back squat

3.1 Heavy set of 5

= 350#

3.2 Five sets of five @ 90% of 3.1

= 315# all sets

4. "Strict JT"

For time:

21-15-9

Strict HSPU

Strict Ring Dip

Push-Up

= 6:57

5. EMOM x 6:

Odd: row (:30 80%)

Even: AB (:30 80%)

Emom x 6:

Odd: 85-90%

Even: 85-90%

Emom x 6:

Odd: 95%

Even: 95%

Emom x 6: 

Odd: 80%

Even: 80%

= done 

Directly into

100 DUs (just working some under fatigue here)

6. Horizontal rows

3 x 10 @ BW

= done