Week 1
Friday
AM - Row high %’ int's
4 sets @ 85-90%:
600m Row
(1:30 min rest)
400m Row
(1:30 min rest)
200m Row
(1:30 min rest)
*pace should speed up as distance decreases
600's were about 1:55 down to 1:50 on last set400's were about 1:52 down to 1:49
200's were bout 1:45 down to 1:40
PM - SN int + CJ int + Open 2015 prep
A. Squat Snatch. Below Knee Hang Squat Snatch, 1.1 - work to a moderate effort set
B. Squat Clean. Below Knee Hang Squat Clean. Split Jerk, 1.1.1 - work to a moderate effort set
C. 15.1 prep/practice
A. and B. just warmed up to decent weight
C. 192 + 281
Saturday
AM - Upper CP + Upper EMOM + Upper Stamina
A. Push Press Cluster off blocks, 1.1.1 - work to a moderate set
B. EMOM x 10 mins:
2 touch n go Push Press @ 205lbs
2 Bar Muscle-ups
C. EMOM x 10 mins:
1st - 20ft HS Walk + 10 Toes to Bar
2nd - 20ft HS Walk + 10 Pull-ups
D. 21,15,9 unbroken for time:
Clapping Push-ups
Bent Over Barbell Rows @ 115lbs
B. Only did 5 min worth b/c shoulder didn't feel great
C. Battle Ropes instead of TTB and Sled Push instead of Pull Ups
D. Front Lever Tuck Pull Ups instead of bent rows
PM - MAP 60/60 + 120/120
4 sets @ 85-90%:
1 min Box Jump Overs @ 30"
1 min rest
1 min No Push-up Burpees to 6” OH
1 min rest
+
2 sets @ 85-90%:
120 sec KBS @ 24kg (do wall balls here is there is a lot of bending in 15.1)
120 sec rest
120 sec DU’s (do rowing here is there is DU’s in 15.1)
120 sec rest
18 Box Jumps/set19 Burpees/set
+
50 Wall Balls/set
Row @ 1:55/500m pace
Monday
AM - 20 min Low %’s
20 minutes @ 75%/moderate:
2 min Rowing
2 min AirBike
*MAKE sure you keep it moderate, just get the system warm for the test
PM - Open 2015
15.1
193 + 286+
35-30-25-20-15 Unbroken Wall Ball- 7 min
Tuesday
AM - AirBike high %’s
30 cal AirBike @ 90% effort x 10 sets, 2-3 min b/t sets - I want to see same times per set, last 20-30 sec of each set should approach >90% effort
Row instead of bike1:28, 1:24, 1:20, 1:18, 1:16, 1:16, 1:15, 1:14, 1:14, 1:12
PM - Skills + PChain + Core + TGU's
EMOM x 20 mins:
1st - 5 Strict HSPU (facing the wall)
2nd - 20 sec Free HS Practice
3rd - 20 sec Triple Under Practice
4th - 2 Rope Climb to 15ft - use legs
+
5 sets:
2 reps per arm of TGU @ 32kg KB
10 sec
20 sec L Sit from Pull-up Bar
10 sec
10 DB Back Extensions @ 20X2
2 min
+
2 sets:
15 sec L Side Bridge
15 sec Front Bridge
30 sec R Side Bridge
15 sec Front Bridge
15 sec L Side Bridge
1 min rest
+
2 sets:
15 sec R Side Bridge
15 sec Front Bridge
30 sec L Side Bridge
15 sec Front Bridge
15 sec R Side Bridge
1 min rest
Complete, 10 Strict CTB instead of Rope Climbs. +
Complete, 20# DB on Back Extensions
Wednesday
AM - BSq mod %’s + SN tech + CJ tech + DL tng work
A. Back Squat, 5 reps @ 72% RM x 5 sets, 2 min
B. Halting Snatch Deadlift. Snatch Pulls, 1.1 every 90 sec x 5 sets - reset b/t reps, start @ 225lbs, add 5 lbs per set
C. Squat Snatch. OHS, 1.2 @ 155lbs every 45 sec x 10 sets
D. Above Knee Hang Power Clean. Push Jerk, 3.3 every 2 mins x 7 sets - start @ 165lbs, add 5 lbs per set, 3 cleans then 3 touch n go push jerks
E. Deadlift @ 265lbs, increasing on the minute until a tough set - 3 reps in min 1, 4 reps in min 2, 5 reps in min 3, etc.
A. Complete at 285#B. Done, Dead Lift part felt light but felt slow on the pull
C. Complete, no problem
D. Done, felt solid
E. built to 8 reps and called it just to be conservative
PM - MAP 7/7 x 3
7 min @ 85-90%:
5 Squat Clean Thruster @ 155lbs - drop each rep
5 Ring Muscle-ups
—7 min rest
7 min @ 85-90%:
10 Chest to Bar
15 Wall Balls @ 20lbs to 10 ft
20 DU's
—7 min rest
7 min @ 85-90%:
Toes to Bar - 3,6,9,12,15,etc.
Burpees to 6” OH - 3,6,9,12,15,etc.
4+2- thrusters felt really heavy5 even
through round of 15 + 9 toes to bar.
Didn't feel great. Very winded
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