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#--->

Feb 29-March 5

Feb-29

Full-body CAR's

+

A. Front Squat - 5 x 6; rest 2:30 (90-100% of heaviest set last week across)

B. Deadlift - 5 x 6; rest 2:30 (90-100% of heaviest set last week across)

C1. DB Press + Scap Shrug/Depression @31X3 - 4 x 12; rest as needed (mod-across)

C2. Archer Ring Rows - 4 x 12 alt reps; rest as needed (setup so that you are 2-4 reps from failure)

D1. Seated 1-arm DB OH Triceps Ext - 4 x 15; rest 30sec

D2. Banded 1-arm Triceps Pull-down - 4 x 15; rest 30sec

+

5 Rounds:

10sec Rings Support Hold

10sec Bar-hanging L-Hold

20sec Rings FLR Hold (RTO)

20sec Floor V-sit Hold

*rest as needed b/t movements

A. 235, 240, 245, 250, 255

B. 235, 245, 255, 255

stopped here.  Stressful day and had to judge someone

Mar-1

Full-body CAR's

+

XB - 3 x 10sec @ 100% effort; rest 90sec

Rest 3min

XB - 3 x 20sec @ 100% effort ; rest 2min

*target is to increase power-output from last week

+

Run - 6 x 60sec @ 80-85%; walk 30sec @ easy recovery pace

Rest 3-5min

x2 Rounds

+

24min EMOM

Min-1 - 10  Alt DB Santches @ 30-50# by feel

Min-2 - 15 Wallball

Min-3 - 10 GHD Sit-ups

Min-4 - 10 Burpees

+

Low-gait / Movement / Flow

10 sec sprints up to 38mph

20 sec sprints up to 36mph

+

Run @ 6:40-6:50 pace- felt good.

+

24 min EMOM

DB Snatches @ 55#

felt good. got really tough at the end but everything was good and unbroken across the board.

Finished with C1 C2 D1 D2 of yesterdays, just 3 sets of each. 

Mar-2

Full-body CAR's

+

A1. BB Back Rack Box Step-up -  4 x 8 ea leg; rest as needed b/t legs + 60sec

A2. Archer Pull-ups - 4 x 7-8; rest as needed b/t arms + 60sec

B1. DB Single-leg Hip Thrust - 4 x 8 ea leg; rest as needed b/t legs + 60sec

B2. Archer Push-ups - 4 x 7-8; rest as needed b/t legs + 60sec

C1. DB 1arm Lying Tricep Extension - 4 x 15; rest 30sec

C2. Banded 1-arm Triceps Pull-down - 4 x 15; rest 30sec

+

4 Rounds

15 Stir the Pots ea direction

15 Landmine Anti-rotation Rainbows  ea direction

40sec Hollow Rock

A1. 125, 145, 155, 155. harder on L side this week.

A2. 8/arm felt good and stronger but can still see serratus anterior lack of strength on left side.  I can send you picture if you want.

B1. 35# x 2, 45# x 2

B2. Full of ROM and was definitely harder but glad to be at full depth.

C1. 10#

C2. red band. feeling stronger

+

3 rounds of core work

Mar-3

Rest

Mar-4 (Possible Open?)

Full-body CAR's

+

AB - 3 x 20sec @ 100% effort; rest 2min

Rest 2min

Run - 1mi @ Threshold effort (~85%, HR 170-180 BPM)

Rest 3-5min

x2 Rounds

+

20min EMOM

Min-1 - 8-10 BB Thrusters @ 75#

Min-2 - 12 GHD Sit-ups

Min-3 - 8-10 BB Muscle Snatch @ 75#

Min-4 - 45sec Row @ 80-85% effort

+

10min Cyclical Flush (choice modality)

+

PAILS/RAILS

20 sec sprints up to 36mph

First mile- 7:36

Second mile- 7:40

Legs felt heavy and this was fairly tough pace.  HR rate topped at about 168bpm

+

EMOM did this

1st 10 BB Thrusters, 75#

2nd- 12 GH Sit Ups

3rd- 10 Muscle Snatch, 75#

4th- 45sec Row

***

2nd and 4th time through did 12-15 Toes to Bar instead of gH Sit Ups and 50 Double Unders instead of Row to test out for 16.2 possibly

Mar-5

Full-body CAR's

+

A. HB Back Squat - 3,3,2,2; rest 2:30 (3's mod-heavy, 2's build)

C. American Hip Thrust - 6,6,4,4; rest 2:30 (6's mod-heavy, 4's build)

B. Farmers Carry - 4 x 45sec; rest 90sec (heavy across)

D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)

D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)

E1. Lizard Crawl Forward - 4 x 30sec continuous; rest 20sec

E2. Lizard Crawl Backward - 4 x 30sec continuous; rest 20sec

+

5 Rounds (complete one series all the way through on one arm then switch)

15sec Single-arm Plank w/ serratus activation

30sec Side Plank from hand

15sec Single-arm Ring-row Hold (bottom of RR, active scap)

A. 305, 325, 345, 365.  heavy but good.  90% of all time squat PR so can't complain about that.

B. 275, 295, 295, 295

C. 115#/H.  lighter but focused on staying consistent 45 sec instead of stopping and setting them down to turn around. 

Skipped D and E for time sake

+

4 rounds of core work. 

With that kind of strength work it's just hard for me to have the time to get all that in on saturdays. 

Feb 19-20

Feb-19

Full-body CAR's

+

AB - 3 x 20sec @ 100% effort; rest 2min

Rest 2min

Run - 10 x 30sec @ 80-85% effort; walk 30sec @ easy recovery pace

Rest 3-5min

x2 Rounds

+

20min EMOM

Min-1 - 10 DB Thrusters @ 20-30# ea hand

Min-2 - 10 GHD Sit-ups

Min-3 - 10 Russian KB Swings

Min-4 - 45sec Row @ 80-85% effort

+

10min Cyclicla Flush (choice modality)

+

PAILS/RAILS

20 sec- about 35mph

+

Run- held about 6:30-6:40 pace throughout.  Felt really good and smooth on these 

+

EMOM complete, 30# DB's and 70# KB.  Row @ 1:58/500m

Felt great, enjoyed the day but legs were beat the rest of the day I guess from the run.

Feb-20

Full-body CAR's

+

A. HB Back Squat - 5,5,3,3; rest 2:30 (5's mod-heavy, 3's build)

C. American Hip Thrust - 8,8,6,6; rest 2:30 (8's mod-heavy, 3's build)

B. Farmers Carry - 3 x 45sec; rest 90sec (mod-heavy across)

D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)

D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)

E1. Lizard Crawl Forward - 3 x 30sec continuous; rest 20sec

E2. Lizard Crawl Backward - 3 x 30sec continuous; rest 20sec

+

5 Rounds (complete one series all the way through on one arm then switch)

15sec Single-arm Plank w/ serratus activation

30sec Side Plank from hand

15sec Single-arm Ring-row Hold (bottom of RR, active scap)

A. 275, 295, 315, 335.  Felt solid

B. 225, 225, 245, 265.  Hardest part is bar sitting on hips

C. 135, 135, 155/hand.  155 couldn't hold full 45 sec.

D1/2- complete.  Felt it more in shoulders this week but still more hips and hammies

E1/2. didn't do b/c of time

+

Core work done.  Can't really tell but R side may be harder.  It's definitely harder on the Ring Row hold.  It's hard for me to activate scap without bending elbow.  

Also, I have a knot on right side of neck and in my right lat right outside my shoulder blade pretty uncomfortable.  Woke up that way 2 days ago.  Doesn't restrict anything, just making note of it.  Going to use compex tonight.

Feb 11-17

Feb-12

Full-body CAR's

+

250m Row

200m Run

60sec Rest

x5 rounds @ 70-75-80-85-90% effort by round

+

10min AMRAP @ 85% (low-end threshold)

15cals Row

12 NO-push-up Burpees (or 7 standard burpees...your call)

Rest 3min

10min AMRAP @ 85% (...same)

15cals XB

30 Double-unders

+

10min Cyclicla Flush (choice modality)

+

PAILS/RAILS

Row/Total

1:04/2:07

1:01/2:00

:59/1:53

:57/1:50

:55/1:45

+

5+11Cals

5+13Cals

Feb-13

Full-body CAR's

+

A. HB Back Squat - 3 x 5; rest 2:30 (mod-heavy across)

C. American Hip Thrust - 3 x 8; rest 2min (mod-heavy across)

B. Farmers Carry - 3 x 45sec; rest 90sec (mod-heavy across)

D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)

D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)

E1. Lizard Crawl Forward - 3 x 30sec continuous; rest 20sec

E2. Lizard Crawl Backward - 3 x 30sec continuous; rest 20sec

+

5 Rounds (complete one series all the way through on one arm then switch)

15sec Single-arm Plank w/ serratus activation

30sec Side Plank from hand

15sec Single-arm Ring-row Hold (bottom of RR, active scap)

A. 225, 275, 295

B. 225-->

C. 125/H, 145/H, 145

Crawling done.  Felt more in hips/hammies than anything.  Poor hip flexion mobility

+

Core work complete took a second to hold retraction on ring hold.  I liked this

Feb-14

Rest

Feb-15

Full-body CAR's

+

A. Front Squat - 4 x 8; rest 2min (build)

B. Farmers Handle DL - 4 x 8; rest 2min (build)

C1. DB Press + Scap Shrug/Depression @31X3 - 4 x 8; rest as needed (mod-across)

C2. Archer Ring Rows - 4 x 8-10 alt reps; rest as needed (setup so that you are 2-4 reps from failure)

D1. Seated 1-arm DB OH Triceps Ext - 3 x 12-15; rest 30sec

D2. Banded 1-arm Triceps Pull-down - 3 x 12-15; rest 30sec

+

5 Rounds:

10sec Rings Support Hold

10sec Bar-hanging L-Hold

20sec Rings FLR Hold (RTO)

20sec Floor V-sit Hold

*rest as needed b/t movements

A. 155, 185, 205, 225

B. Conv DL 185, 205, 235, 235

C1. 25#/H

C2. complete

D1. 10# for 12 reps, tough

D2. Hard to keep shoulder down and back on L side

Feb-16

Full-body CAR's

+

XB - 3 x 10sec @ 100% effort; rest 90sec

Rest 3min

XB - 3 x 20sec @ 100% effort ; rest 2min

+

Row - 5 x 200m @ 2k pace; rest 30sec

Rest 3min

x2

+

20min EMOM

Min-1 - 6-8 Alt DB Santches @ 25-45# by feel

Min-2 - 10-12 Wallball

Min-3 - 12-15 Tuck-ups

Min-4 - 45sec Shuttle Run @ 75-80% effort

+

PAILS/RAILS

10 sec- 37.5mph

20 sec- 34.9mph

Row @ 1:50/500m- glad to hold this pace.  Nervous I wouldn't be able to since it's been so long since rowing with intensity.

+

EMOM done

45# 8 reps

12 reps

15 reps

All felt good.  Breathing was high after run but everything was solid.  Enjoyed this session

Feb-17

Full-body CAR's

+

A1. BB Back Rack RLE Split Squat - 4 x 6; rest as needed b/t legs + 60sec

A2. Archer Pull-ups - 4 x 6; rest as needed b/t arms + 60sec

B1. BB Single-leg RDL - 4 x 6; rest as needed b/t legs + 60sec

B2. Archer Push-ups - 4 x 6; rest as needed b/t legs + 60sec

C1. DB 1arm Lying Tricep Extension - 3 x 15; rest 30sec

C2. Banded 1-arm Triceps Pull-down - 3 x 15; rest 30sec

*target is to increase loads on all movements across

+

4 Rounds

12 Stir the Pots ea direction

12 Landmine Anti-rotation Rainbows  ea direction

40sec Hollow Rock

A1. 145, 165, 175, 185

A2. Complete felt better

B1. 145, 145, 155, 155

B2. Complete, lower than last week and felt better

C1. 10#

C2. done much better

***felt lots of progress on L side today.  Good to feel that.

+

Core work, 3 rounds only, ran out of time.