5/17/2014

AM

60:00 @ easy pace:

25 AirDyne cals

1 rope climb

25 row cals

:60 front leaning rest on ground

PM

A. Squat clean clusters, 4 x 1.1.1 tough; :10 rest between singles, 2:00 rest
B. Clean-grip deadlift, 22 x 1 @ 255; begin a set every :30
C1. Weighted ring dips, 6 x 1-2, 20X1; :60 rest
C2. CTB pull-ups, 6 x 7 unbroken; :60 rest
+

3 sets:

10m handstand walk

15 glute-ham sit-ups

rest as needed

AM

complete

PM

A. 155-165-175-180

B. complete

C1. 17-20-22.5-25-30(1)-30

C2. complete

+

complete

5/15/2014

A. Split jerk clusters from blocks, 7 x 1.1 @ 80-90% 1RM; :10 rest between singles, begin a cluster every :90

+

3 sets:
5 muscle-ups, open each set w/max unbroken, go for it and see what happens

20 front rack walking lunge steps
400m run @ 90% aerobic
4:00 rest
+
5 sets:
:15 AirDyne @ 99%
2:15 rest

A. 165

+

5:30, MUS 3-1-1

5:14, MUs 3-1-1

5:41, MUs 2-1-1-1

+

complete

Training was rough today. I had no energy and everything felt bad. The jerks felt very heavy, I thought I would be able to add weight every few sets but I stuck with 165. Muscle ups were tough as well. My breathing wasn't good and I felt pretty tired the entire time. Blahhh. Not sure why today was such an off training day. 

5/14/2014

AM

For 30:00 @ Z1:

1000m row

200m jog

PM

A. Hang power clean, build to a 2RM
+

EMOM for 12:00:

1 heavy ass axle deadlift

5 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

AM

complete

PM

A. 180 (got 185 for the first rep, failed the second)

+

complete @230
+
complete, 10-25-45

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