July 12-17

Monday
A.M.
Bike MAS Test
10 sec ME- 41mph
+
6 min test
Cals- 86.4
Avg Watts- 331
End HR- 165
HRR- 138

P.M.
A. Snatch w/ 2 sec pause, 1/min x 18, start @ 65% and build every 3 min
B. Cl&J, tough triple
C. BSQ, heavy triple then 3 x 5 @ 80%

A. 155, 165, 175, 185, 195, 205
B. 225#
C. 335# then 275, 285, 295

Tuesday
A.M.
Power Snatch- 4 x 10, 90 sec
Power Clean, 4 x 10, 90 sec
Push Jerk, 4 x 10, 90 sec

PS- 95, 95, 105, 105#
PCl- 115, 115, 125, 135
PJ- 115, 125, 135, 135

P.M.
For time
800m run
21 deadlifts @ 120/85kg (265/185lbs)
3 x [5 strict deficit HSPUs @ 3/1.5", 10 pistols, 15 chest to bar pull ups] 600m run
15 deadlifts
2 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups] 400m run
9 deadlifts
1 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us] 200m run

27:04

Thursday
A.M.
A. Cl&J, 1/min for 15 min, start @ 65%
B. Hang Snatch, tough triple
C. Front Squat, tough triple w/ 2 sec pause, then 3 x 3 @ 85%

A. 185
B. 175#
C. 275#

P.M.
12 min EMOM
1- 10 Toes to Bar
2- 5 Overhead Squats @ 60%
+
40 min Row/Bike

EMOM= Done, last 3 sets FSQ instead of OHS b/c of blister

Friday
10 min EMOM- 5 Power Snatch
10 min EMOM- 5 PC&J
+
14 min EMOM
1- 1 Legless Rope Climb
2- 10 Strict HSPU's
PS- 115# across
PC&J- 135# across
14 min EMOM- Done

Saturday
A.M.
8 min @ 90%
8 Burpees
8 Wallball, 20#
8 Pull Ups
rest 8 min
2k @ 1:59-2:02/500m
rest 8 min
10 min @ 90%
Run 200m
15 KBS, 70#
10 BJO's, 24"

6+10
8:01.9
3+Run+4KBS

P.M.
A. Split Jerk, 1/min for 15 min, start @ 65%
B. Power Snatch, tough single
C. Seg Snatch Deadlift, 3 x 3
D. Deadlift, 3 x 10 @ 65%
A. 175 x 5, 185 x 10
B. 205#
C. 205#
D. 285#

July 4-9 Testing week

Monday
A.M.
A. Snatch, 1RM
B. Sq Snatch @ 70%, 30 reps for time:
C. 30 Muscle Ups for time:
D. Pistols, 40 sec AMRAP, 40 sec rest, 40 sec AMRAP

A. 235#
B. 5:20 @ 165#
C. 3:20
D. 18, 18

P.M.
3 x 10 sec Row ME, rest 3 min
+
2k Row for time:

ME- 1:19/500m
+
2k- 7:26- 1:51/500m avg pace

Tuesday
A.M.
A. Legless Rope Climb from seated- 5 min AMRAP
B. Press, 1RM
C. Press @ 80%, 1 x AMAP

A. 5 reps
B. 175#
C. 5 reps @ 140#

P.M.
30 min AMRAP
P1- Helen
P2- 10rft- 3 Power Snatch 135#, 15 Wallball
P3- 1 Cl&J, 135# + 5 Pull Ups + 10 Push Ups + 15 Squats **increase Cl&J by 1 each round

P1- 9:10
P2- 18:36
P3- 18 reps

Thursday
A.M.
A. Cl&J, 1RM
B. Clean 1RM
C. Cl&J @ 70%, 30 reps for time:
D1. Wtd Chin Up, 1RM
D2. Wtd Bar Dip, 1RM
E1. Strict Pull Up Max Unbroken
E2. Strict Ring Dip Max Unbroken

A. 275
B. 300#
C. 8:47
D1. 123#
D2. 123#
E1. 22
E2. 25

P.M.
EMOM as long as possible
5 Thrusters, 95#
5 Burpees
5 Power Snatch, 95#
5 Toes to Bar

4 rounds

Friday
30 min Row TT

Saturday
A.M.
A. BSQ, 1RM
B. BSQ @ 85%, 1 x AMAP
C. Deficit HSPU's 1 x max deficit
D. Strict HSPU @ 50% of C's deficit, 1 x Max Unbroken
E. CTB Pull Ups, 40 sec AMRAP, 40 sec rest, 40 sec AMRAP

A. 405#
B. 5 @ 345
C. 19.5"
D. 6 reps @ 10"
E. 22, 15

P.M.
1 set/5 min up to 5 sets for Max Load
5 Deadlifts + 5 Hang Squat Clean + 5 Shoulder to OH + 5 Front Squats

150, 165, 185#
205 up to 3 S2OH

June 24-29

Friday 24th
Practice for Coyote

Sunday
Coyote Competition

275# Power Clean & Power Jerk PR

Monday
A. Power Snatch + OHS
B. High hang Snatch, tough single
+
3 rounds for time:
Run 400m
21 Burpees
15 Power Snatch, 95#

A. 165
B. 205
+
13:50

Tuesday
A1. BSQ, 3 x 3 @ 85%
A2. Press, 3 x 3
B1. Good Morning, 3 x 6
B2. Rope Climb, 3 x 1
+
3 sets 3 min @ 105% MAS, 2 min rest
Row/Bike/Row
+
9 min EMOM
1st- 20 Wallball
2nd- 30 DU's + 10 TTB
3rd- 25 sec HS Hold

A1. 335#
A2. 135, 145, 155
B1. 135, 155, 165#
B2. L-sit from seated
+
Row @ 1:48
Bike @ 317W
Row @ 1:51
+
EMOM Done

June 14-23

Tuesday 14th
A.M.
Row/Bike
3 min @ 100% MAS, rest 3 min x 8 sets


P.M.
A1. BSQ, 4 x 4 @ 80%
A2. Strict Press, 4 x 4
B1. Good Morning, 5 x 10
B2. Rope Climb, 5 x 2

A1. 315 (8 on last set)
A2. 125, 130, 135, 140
B1. 115, 115, 135, 135, 135
B2. 2-->

Thursday 16th
A. Clean Pull Under, 3 x 2
B. High Hang Clean + 2 Jerks, tough complex
C. Clean & Jerk, 1 rep/45 sec x 20

B. 235
C. 205 x 10, 215 x 5, 225 x 4, 235 x 1

P.M.
Row/Bike/Run Fartlek
8 x 4 min 70-130% MAS, 1 min rest
+
16 min EMOM
1- 20 sec CTB Hold
2- 20 sec HS Hold
3- 20 sec Hollow Hold
4- 10 Back Extensions

Done

Friday 17th
A. 10 min EMOM- 5 Power Snatch
B. 10 min EMOM- 5 Power clean to OH
+
14 min EMOM
1- 1 Legless Rope Climb
2- 5-10 Strict HSPU's

A. 95 x 5, 115 x 5
B. 115 across
14 min
L-sit RC's
10's till last set, then 8

P.M.
A. BSQ, 3 x 12, rest 4 min
B1. Wtd Dip, 4 x 5
B2. Bent Row, 4 x 5
C1. SA KB Row, 3 x 12
C2. SA KB Press, 3 x 12

A. 225, 255, 275
B1. 53# across
B2. 115#
C1. 53#
C2. 26#

Saturday
A. Power Clean, single
B. Split Jerk, single
C. Deadlift, 2 x 9 @ 76%
D. FSQ, tough 4

A. 265
B. 225
C. 335
D. 275

Monday 20th
A.M.
A. Power Snatch + OHS, 4 x 2 moderate
B. Snatch w/ 2 sec in catch, tough single
C. Snatch, 30 reps @ 75% w/ no stumbles for time

A. 185#
B. 215
C. @ 165, 7 something

P.M.
5 rounds for time:
12 FR Walking Lunges, 185
9 Hang Power Cleans, 185
6 Shoulder to OH, 185

20:59

Tuesday 21st
A.M.
4 x 4 min @ 100% MAS Row/Bike/Run, rest 3 min
+
15 min EMOM
1st- 20 Wallball
2nd- 30 DU's + 10 TTB
3- 20 sec HS Hold

Done, EMOM was rough but did unbroken!

Wednesday
A. Muscle Clean, 4 x 3 + Jerks
B. 2 Hang Clean + Jerk, tough single
C. Cl&J ladder for coyote practice
D. Cl&J, 30 reps @ 75%

30 reps @ 185#, 11:30ish

Thursday
A.M.
8 sets of 2 min on/2 min off
1st- 15 Cal Row Buy-in
+
5 Thrusters, 115#
5 TTB
5 Burpees

2nd- 12 Cal Bike
+
5 Power Clean, 115#
5 CTB
5 BJ's

First piece- 17, 18, 17, 20
second- 20--->

P.M.
A. Power Snatch, tough triple
B. Power Jerk, tough triple
+
For time:
10 Power Snatch + 2 Power Jerks @ 70% of A.
8 PS + 4 PJ
6 PS + 6 PJ
4 PS + 8 PJ
2 PS + 10 PJ
+
C. Deadlift, 2 x 10 @ 76% (335#

A. 205
B. 225
For time: 11:30ish
C. Done

June 7-13

Tuesday
Row/Bike 40 min @ 80% MAS
+
12 min EMOM
1st- 20 sec Top of Ring Hold
2- 20 sec Bottom Ring Hold
3- 20 Hollow Rocks
4- 20 Hip Ext

P.M.
A. Back Squat 5 x 5 @ 77.5% (last one AMAP), 2-4 min
B. Press- 5 x 5 AHAP, 2-4 min
C1. Wtd Pull Up, 5 x 5, rest 1 min
C2. SL Deadlift, 5 x 6/side, rest 2 min

A.M.
Complete

P.M.
A. BSQ @ 305 (10 reps last set)
B. 125, 125, 130, 130, 130#
C. 53, 53, 53, 62, 62
C2. 125, 125, 135, 135, 135

Thursday
A.M.
A. Clean Pull Under- 5 x 2
B. Clean + 2 Jerks, tough set
C. Clean & Jerk, 1/45 sec for 20 reps @ 80-85% of B

B. 225#
C. 185-->205#

P.M.
Row/Bike 8 sets of 2 min @ 100% MAS, 2 min @ 70%
+
16 min EMOM
1- 20 sec CTB Assisted Hold
2- 20 sec HS Hold
3- 20 sec Hollow Hold
4- 10 Good Mornings

Row/Bike Alternating
+
EMOM

Friday
A.M.
10 min EMOM- 5 Power Snatch
10 min EMOM- 5 Power Clean to OH
+
14 min EMOM
1- 1 Rope Climb
2- 5-10 Strict HSPU's

PS- 95 x 4, 115 x 3, 125 x 1, 135 x 2
PC to OH- 95 x 2, 115 x 3, 135 x 5
+
L sit for first 5 then legless
10, 10, 10, 10, 8, 7 HSPU's

P.M.
A. Back Squat- 5 x 3, 2-4 min
B1. Bench Press, 4 x 5, rest 1 min
B2. Pendlay Row, 4 x 5, rest 2 min
C1. SA DB Row, 3 x 10, rest 2 min
C2. SA DB Press, 3 x 10, 2 min

A. 275, 295, 315, 325, 335#
B. 205, 205, 215, 225 (4)
B2. 135, 155, 155, 175
C1. 53#--
C2. 35#--

Saturday
A.M.
A. Bnk PP + Split Jerk
B. Power Clean, tough double
C. Split Jerk, tough double
D. Deadlift, 3 x 8 @ 74%

A. 135, 155, 175, 185, 195
B. 255
C. 215
D. 325#

P.M.
10 sets, 2 min @ 90-100% MAS, 1 min rest

Row
Bike
Ski Erg
Run

Monday
A.M.
A. Muscle Snatch 4 x 3
B. Below Knee Hang Snatch, tough single
C. Snatch, 1/45 sec for 20 reps @ 80-95%

A. 95, 115, 125, 135
B. 215#
C. 185 x 10, 195 x 10

P.M.
15 min AMRAP
50 DU's
250m Row
5 Clean to OH, 205#

4 + DU + Row + 2 Cl2OH

June 2-6

June 2
A.M.
A. Clean & Jerk- 2 + 1, heavy set for day
B. Clean & Jerk, 1/45 sec for 20 reps
A. 245 (missed Jerk)
B. Done @ 245#

P.M.
Bike MAS Testing
3 x 10 sec ME
+
6 min Max Cals
+
(4 x 1 min @ 100% MAS, 1 min easy spin) x 2 sets, rest 2 min
+
16 min EMOM
1- 20 sec Chin Over Bar Hold
2- 20 sec HS Hold
3- 25 sec Hollow Hold
4- 10 Back Extensions

ME- 38.7mph
6 min test- 
Cals- 87.4
Avg Watts- 302
RPM- 63
Avg HR - 147
Ending HR - 165
HRR- 145
+
8 intervals complete
EMOM complete

June 3
A.M.
10 min EMOM
Power Snatch x 5 TnG
+
10 min EMOM
Power Clean to OH x 5 TnG
+
14 min EMOM
1st- 1 Legless RC
2nd- 5-10 Strict HSPU's

Snatch- 95 x 3, 115 x 3, 135 x 3, 145 x 1
Cl&J- 115 x 5, 135 x 5
+
EMOM
Legless
HSPU's- 10, 10, 10, 10, 7, 7, 7

P.M.
A. BSQ- 5 x 4, rest 2-4 min
B1. Bench Press, 4 x 5, rest 1 min
B2. Bent Row, 4 x 5, rest 2 min
C1. SA DB Row, 3 x 12, rest 1 min
C2. SA DB Press, 3 x 12 @ 1011, rest 2 min

A. 275, 295, 305, 315, 325
B1. 185, 205, 215, 215
B2. 135, 155--->
C1. 45, 53#-->
C2. 35#-->

June 4
A.M.
3 x 10 min, rest 5 min **missed

P.M.
A. Behind Neck Push Press + Split Jerk, 5 sets
B. Power Clean, heavy triple
C. Split Jerk, heavy triple
D. Deadlift, 3 x 7 @ 75%
E. FSQ, heavy triple
+
10 min Bike Cool Down

A. 135, 155, 175, 185, 190
B. 245
C. 205
D. 315, 325, 325
E. 275#

June 6
A.M.
A. Muscle Snatch, 4 x 3
B. Hang Snatch, tough single
C. Squat Snatch, 1/45 sec for 20 reps

A. 95, 115, 115, 125
B. 185
C. @ 185, felt good on last 10 reps, need to warm up more if possible

P.M.
5 rounds for time:
Run 400m
12 Deadlifts, 225#
6 muscle Ups

18:29
**all unbroken except 3rd round of MU's where I slipped through

May 25- June 1- The Training Plan Start

Thursday- May 25
3 rounds for time:
Run 400m
21 Burpees
15 Power Snatch, 95#

15:15

Friday- May 26
A. Snatch, 1RM
B. Cl & J, 1RM
C. FSQ, 1RM
D. DL, 1RM

A. 215
B. 265 (failed Jerk)
C. 325
D. 415

Saturday
For time:
5 Legless RC
10 RC
10 Strict Deficit HSPU's, 4.5"
10 Bar MU
15 Power Snatch, 135#
15 Power Clean to OH, 135#
15 Ring MU's
20 Strict HSPU's
20 CTB
30 Pull Ups
30 TTB
30 Ring Dips
30m HS Walk
50 GH Sit Ups
60 Pistols
60 Wallball, 20#
120 DU's

45:30
(40 min time cap- had 12 pistols, 10 GH Sit Ups, 120 DU's left)

Monday
A.M.
A. Muscle Snatch, 4 x 3
B. High Hang Snatch, tough single
C. Squat Snatch, 1/45 sec for 20 reps w/ 2 sec pause in catch @ 95% of B

A. 95, 105, 105, 105
B. 195#
C. Done @ 185#

P.M.
Murph w/ 20# body armor (20 rounds of 5/10/15)
40:10

Tuesday
A.M.
Row/Bike 35 min @ 130HR
+
10 min EMOM
1st- 1 Legless RC
2nd- 7 Strict Toes to Bar
+
10 min EMOM
1st- 15 sec Ring Support Hold
2nd- 15 sec bottom of Ring Dip Hold

P.M.
A. Back Squat, 4 x 5 @ 75% (last one max -2), rest 4 min
B. Strict Press, 4 x 5 AHAP, rest 3-4 min
C1. Wtd Pull Up, 5 x 5, rest 1 min
C2. SL DL, 5 x 6/leg, rest 2 min

A. 275, 295, 295, 295 (10)
B. 115, 120, 125, 130
C1. 35, 53-->
C2. 115#, 125#--->