W4P10

Week 4

Friday

AM - Row high %’ int's

3 sets:

500m Row @ 90%

500m Row @ 50%

250m Row @ 90%

2 min rest

PM - SN int + CJ int + Open 2015 prep

A. Power Snatch, quickly work to a moderate single

B. Power Clean, quickly work to a moderate single

C. 15.4 prep/practice

Saturday

AM - Upper CP + Upper EMOM + Upper Stamina

A. Weighted Pronated Pull-ups @ 50X0, work to a 3 RM

B. EMOM x 20 mins:

3-4 Strict Pronated Chest to Bar

4-6 Strict HSPU (switch this do clapping push-ups if 15.4 has lots of S2OH or has HSPU)

C. 50 Alternating TGU’s @ 24kg KB - alternate arms every 5 reps

PM - MAP 60/60 + 120/120

4 sets @ 85-90%:

1 min Shuttle Running

1 min rest

1 min Burpees to 6” OH (swap in another movement if burpees are in 15.4)

1 min rest

+

2 sets @ 85-90%:

2 min KBS @ 16kg

2 min rest

2 min AirBike

2 min rest

Monday

AM - 20 min Low %’s

20 min @ 75%/moderate:

1:30 min AirDyne

1 min Front Bridge

1:30 min AirDyne

1 min Single Unders

PM - Open 2015

15.4

+

10 min AirBike/Row Recovery

Tuesday

AM - AirBike high %’s

45 sec AirBike @ 90-95% x 15 sets, 90 sec rest

PM - Skills + PChain + Core + TGU's

EMOM x 20 mins:

1st - 2 Ring Muscle-ups + 10 sec L Sit on Rings

2nd - 2 R Arm TGU’s @ 32kg

3rd - 2 Rope Climb to 15ft - use legs

4th - 2 L Arm TGU’s @ 32kg

+

3 sets:

3 Weighted GH Raises @ 30X0

10 sec rest

7 Weighted GH Raises @ 10X0

2 min rest

+

Stir the Pot on Swiss Ball, 1 min movement x 3 sets, rest as needed

Wednesday

AM - BSq mod %’s + SN tech + CJ tech + DL tng work

A. Back Squat, 2 reps @ 84% RM x 6 sets, 2 min

B. Deadlift, work to a max - double overhand/no hook grip

C. 3 Position Hang Squat Snatch (high hang, above knee, below knee), 1 rep per position x 7 sets, 1 min - start @ 135lbs, add 5 lbs per set

D. Power Clean. Above Knee Hang Power Clean. Split Jerk. BTN Split Jerk, 1.1.1.1 every 90 sec x 7 sets - start @ 175lbs, add 5 lbs per set

PM - MAP 7/7 x 3

Ask me what to do here

W3P10

Week 3

Friday

AM - Row high %’ int's

250m Row @ 85-90% x 8 sets, 45 sec rest

+

5 min rest

+

500m Row @ 85-90% x 4 sets, 1:30 min rest

53.7, 52.8, 53.2, 52.8, 53.0, 52.7, 52.9, 52.9
1:53.1, 1:52.6, 1:52.5, 1:51.2

PM - SN int + CJ int + Open 2015 prep

A. Above Knee Hang Squat Snatch, work to a moderate single

B. Above Knee Hang Squat Clean and Split Jerk, work to a moderate single

C. 15.3 prep/practice

473

Saturday

AM - Upper CP + Upper EMOM + Upper Stamina

A. Bench Press @ 20X1, 4-3-2-4-3-2, 2 min - heavier on 2nd wave

B. EMOM x 10 mins:

1st - 6 Ring Muscle-ups (cut this out if 15.3 has muscle-ups)

2nd - 12 Strict HSPU

C. 4 rounds for time:

25 unbroken Pull-ups

50ft unbroken HS Walk

50ft unbroken OH BB Walking Lunges @ 95lbs

Did Hang Snatch up to 185
Hang Clean & Jerk up to 225, felt terrible
A. Did arnold press instead b/c shoulder wasn't feeling good.
B. did 12 Strict HSPU's every 2 min for 5 sets
C. did 2 rounds 25 GH Sit Ups to Parallel then HS Walk and OH Lunges, Shoulder wasn't feeling it so I called it after 2

PM - MAP 60/60 + 120/120

2 sets @ 85-90%:

1 min R Arm Hang KB Snatch @ 24kg KB

1 min rest

1 min Box Jumps @ 24” (switch this to AirBike if 15.3 has box jumps)

1 min rest

1 min R Arm Hang KB Snatch @ 24kg KB

1 min rest

1 min Box Jump Overs @ 24” (switch this to AirBike if 15.3 has box jumps)

1 min rest

+

2 sets @ 85-90%:

2 min DU’s (switch this to Rowing is 15.3 has DU’s)

2 min rest

2 min Power Snatch @ 135lbs - drop every rep

2 min rest

1 min/1 min I did Air Bike and Box Jump Overs.  BJO's- 22, 25, 27, 28
Rowing kept at 1:50/500m
Snatches not sure on first round and 16 on second round, had to lower the weight b/c I was in my garage and baby was asleep

Monday

AM - 20 min Low %’s

3 sets:

60 sec AirBike @ 85-90%

120 sec AirBike @ 50%

+

10 TGU’s @ 32kg KB per arm - alternate as needed

+

3 sets:

60 sec Rowing @ 85-90%

120 sec Rowing @ 50%

Done kept Air Bike at 71 RPM
5 TGU/arm
Row @ 1:45 I think

PM - Open 2015

15.3

+

10 min AirBike/Row Recovery

487

Tuesday

AM - AirBike high %’s

30 sec AirBike @ 90-95% x 20 sets, 60 sec rest

PM - Skills + PChain + Core + TGU's

EMOM x 20 mins:

1st - 10 Strict Wall Facing HSPU

2nd - 10 Russian KBS @ 40kg

3rd - 5 GH Sit-ups @ 5010

4th - 15 sec L Sit on Rings

+

5 sets:

3 R Arm TGU’s @ 32kg KB

15 sec rest

3 L Arm TGU’s @ 32kg KB

15 sec rest

6 GH Raises @ 40X0

1 min b/t sets

Air Dyne done at home

P.M.
Complete all.  TGU done w/ 53#'s

Wednesday

AM - BSq mod %’s + SN tech + CJ tech + DL tng work

A. Back Squat, 3 reps @ 80% RM x 5 sets, 2 min

B. Deadlifts, AMRAP touch n go @ 315lbs x 2 sets, 1 min b/t sets - do not push past technical failure (wear straps)

C. Drop Snatch, work to a challenging single

D. Heaving Snatch Balance. Snatch Balance. OHS, 1.1.1 @ 185lbs every 90 sec x 10 sets

E. Power Clean. Above Knee Hang Power Clean. Split Jerk, 1.1.2 every 90 sec x 10 sets - 5 sets @ 175lbs, 5 sets @ 205lbs

A. done at 320, felt good.
B. 13 + 9.  Felt really heavy
C. 95#s
D. Complete, felt solid
E. Felt Solid
Finished about 11:30

PM - MAP 7/7 x 3

7 min @ 85-90%:

20 Squat Snatch @ 95lbs

20 Squat Snatch @ 115lbs

20 Squat Snatch @ 135lbs

AMRAP Squat Snatch @ 155lbs in remaining time

—7 min rest

7 min @ 85-90%:

20 Burpees to 6” OH

20 Burpees to 9” OH

20 Burpees to 12” OH

AMRAP Burpees to 15” OH in remaining time

—7 min rest

7 min @ 85-90%:

20 CJ @ 95lbs

20 CJ @ 115lbs

20 CJ @ 135lbs

AMRAP CJ @ 155lbs in remaining time

Started about 2:00.  Hadn't had enough carbs/food so this was bad.
46 total snatches
76 Burpees
40 Cl&J's

W2P10

Week 2

Friday

AM - Row high %’ int's

150m Row @ 85-90% x 10 sets, 30 sec rest

+

300m Row @ 85-90% x 5 sets, 1 min rest

+

600m Row @ 85-90% x 2 sets, 1 min rest

Held about 1:36/500m on 150m
+
Held about 1:42-3/500m on 300m
+
Held about 1:50/500m on 600m

PM - SN int + CJ int + Open 2015 prep

A. Above Knee Hang Squat Snatch, work to a moderate single

B. Above Knee Hang Squat Clean and Split Jerk, work to a moderate single

C. 15.2 prep/practice

Didn't do A or B
+
15.2- 270

Saturday

AM - Upper CP + Upper EMOM + Upper Stamina

A. CGBP @ 40X1, 3-2-1-3-2-1, 2 min - higher on 2nd wave

B. EMOM x 10 mins:

1st - 5 Strict HSPU to Deficit @ 50X0

2nd - 5 Bar Muscle-ups (do 5 heavy pendlay rows if 15.2 has C2B or Bar Muscle-ups)

C. 21,18,15,12,9,6,3 unbroken for time:

Chest to Bar (Switch this to Rowing Cals if 15.2 has C2B/Bar Muscle-ups)

Ring Push-ups

A. 225, 245, 255, 235, 255, 265
B. 3 Strict HSPU @ 50X0/min for 15 min, start on 45# plates for 5 min then went to ground then lost tempo.  5 sec tempo was tough!
C. 21-18-15-12-9-6-3, KBS 70# and Ring Push Ups- 7:10 @ about 80% effort

PM - MAP 60/60 + 120/120

4 sets @ 85-90%:

1 min Double Unders

1 min rest

1 min Power Cleans, 185#

1 min rest

+

2 sets @ 85-90%:

2 min Burpees to 6"

2 min rest

2 min Row

2 min rest

98-102 Double Unders/set
+
12 Power Cleans/set
+
31-35 Burpees/set
1:53/500m on Row

Monday

AM - 20 min Low %’s

5 sets:

30 sec AirBike @ 85-90%

90 sec AirBike @ 50%

+

5 sets:

30 sec Rowing @ 85-90%

90 sec Rowing @ 50%

Complete in the morning- Air Dyne
Row was about 1:42/500m I think. maybe faster, can't remember

PM - Open 2015

15.2.

+

10 min AirBike/Row Recovery

278

Tuesday

AM - AirBike high %’s

20 sec AirBike @ 90-95% x 15 sets, 40 sec rest

+

5 min AirBike @ 90% x 1 effort

*Row instead if AirBike is still broken

20 sec Air Bike at about 72 RPM- Quads were dead and the limiter, not breathing
5 min @ 60RPM- 65 Cals total.

PM - Skills + PChain + Core + TGU's

EMOM x 20 mins:

1st - 10 Alternating Pistols

2nd - 25ft HS Walk

3rd - 10 sec L Sit from Pull-up Bar

4th - 1/arm TGU @ 40kg KB

+

5 sets:

10 sec Hollow Rock

10 sec rest

10 sec L Sit on Rings

2 min rest

+

5 sets:

30 sec double KB Front Rack Carry @ 32kg/arm

30 sec Stir the Pot on Swiss Ball

2 min b/t

Completed.  Shoulder didn't feel great.  Completed all though.  Front Rack carries felt good.

Wednesday

AM - BSq mod %’s + SN tech + CJ tech + DL tng work

A. Back Squat, 4 reps @ 76% RM x 5 sets, 2 min

B. Deadlifts, 2 touch n go @ 315lbs every 20 sec x 10 sets

C. 3 Position Power Snatch (high hang, above knee, below knee), 1 rep per position x 9 sets, 1:30 min - 3 @ 145lbs, 3 @ 155lbs, 3 @ 165lbs

D. 3 Position Power Clean (high hang, above knee, below knee), 1 rep per position x 9 sets, 1:30 min - 3 @ 185lbs, 3 @ 195lbs, 3 @ 205lbs

A. Done @ 305, felt good
B. Complete felt solid
C. Done
D. Done

PM - MAP 7/7 x 3

7 min @ 85-90%:

50 Wall Balls @ 20lbs to 10 ft

AMRAP Burpees to 6” OH in remaining

—7 min rest

7 min @ 85-90%:

50 Wall Balls @ 20lbs to 10 ft

AMRAP DU’s in remaining

—7 min rest

7 min @ 85-90%:

50 Wall Balls @ 20lbs to 10 ft

AMRAP Cal Rowing in remaining

All wall balls unbroken!  90-100 seconds every set.  2nd and 3rd sets felt about the same I guess b/c of burpees on first set
63 Burpees
283 Double Unders
72 Cals
Definitely slow after the 50 unbroken but at least i know I can do them.  I want do that in a testing workout though.