5/13/2014

05.13

AM

45:00 AirDyne @ Z1

PM

A. 1 high-hang squat snatch + 1 squat snatch (drop & quick reset between), build quickly to a max
B. Back squat, 4-3-2, 31X1; 3:00 rest
C1. Close-grip bench, 8-6-4-4, 20X1; :60 rest
C2. Pendlay rows, 4 x 3-4 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
D. Strict toes-to-bar, 4 x 10 unbroken; rest as needed

AM

complete

PM

A. 140 (Hang snatch PR+10)

B. 200-220-230

C1. 95-105-110-115

C2. 105-110-115-120

D. complete

5/11/2014

3 sets not for time:
3 skin the cats, slow and controlled
6 alternating Turkish get-ups, moderate

50 unbroken double-unders
+
10:00 @ 90% of [2 rope climbs + 10 wall balls @ 20 to 10' + 50m Farmer's walk]
+
400m sled drag, add weight from last week, alternate forward & backward as desired but stay moving throughout

complete. 35, 40, 45 for TGU

+

complete

+

complete @95

5/10/2014

AM

60:00 AirDyne @ Z1, off bike every 6:00 for 6 wall balls @ 20 + 3 burpees

PM

A. Squat clean clusters, 5 x 1.1 tough; :10 rest between singles, 2:00 rest
B. Clean-grip deadlift, 18 x 1 @ 245-275; begin a set every :30
C1. Weighted ring dips, 5 x 2-3, 20X1; :60 rest
C2. CTB pull-ups, 5 x 8 unbroken; :60 rest
+

3 sets:

3 wall walks

:40 unbroken FLR on rings

rest as needed

AM

complete

PM

A. 155-165-175-180-185

B. complete @255

C1. 15, 17, 20,22,25

C2. complete

+

complete

5/8/2014

3 sets:
3 burpee muscle-ups
200m run @ 90% aerobic
2:00 rest
+
3 sets:
20 alternating front rack step-up, 14"
250m row @ 90% aerobic
2:00 rest
+
5 sets:
:12 AirDyne @ 100%
1:48 rest

1:40
1:46
1:50
+
2:40
2:56
3:03 
complete with 105
+
complete

5/7/2014

A. Power clean, build to a touch-and-go 3RM
+
For 22:00:
Evens: 2-3 axel deadlifts, 160-200
Odds: 6 bar-facing burpees
+
Not for time:
20 easy reverse hypers
:30/side plank

15 tougher reverse hypers

:30/side plank

10 tougher reverse hypers

:30/side plank

A. 175

+

complete @200

+

complete


video for 3RM clean

5/6/2014

AM

45:00 AirDyne @ Z1

PM

A. 3-position squat snatch (high-hang, mid-thigh, just below knees), build to a max
B. Back squat, 5-4-3, 31X1; 3:00 rest
C1. Close-grip bench, 8-8-6-6, 20X1; :60 rest
C2. Pendlay rows, 4 x 4-5, 11X1 - be perfect on tempo, :01 hold w/bar touching abdomen; :60 rest
D. Strict toes-to-bar, 4 x 8 unbroken; rest as needed

AM

complete

PM

A. 120 (125 F on hang just below knees, tried again and failed the hang from mid-thigh)

B. 175-200-225

C1. 95-100-105-110

C2. 95-100-105-110

D. complete

5/4/2014

3 sets not for time:
3 dead hang to inverted
10 alternating pistols
35 unbroken double-unders
+
10:00 @ 90% of [2 rope climbs + 15m heavy Farmer's walk + 4 wall walks + 15m heavy Farmer's walk]
+
400m sled drag, alternate forward & backward as desired but stay moving throughout

complete
+
complete with 70# for farmers walk
+
complete with 90# on sled