4/22/13

A.  3 rounds NFT
20 v-ups
30 DU
3 TGU on each arm (worked to 20kg)

B. 6 sets: hang power snatch (mid-thigh) x 4-5
135 x 5
145 x 5
155 x 4
155 x 5
160 x 4
160 x 4

C. Back Squat (30X0)
225 x 5
285 x 3
320 x 1
305 x 3
325 x 3
345 x 2
285 x 7
285 x 7
285 x 7
285 x 7

—2 min rest bt sets—

D. 1 mile TT

5:58

4/21/13

With TT Peddie

A.
3 rds nft
50 double unders
3-5 pistols / leg
:30 L-sit

B.
AMRAP 6
3 deadlifts (275)
6 box jumps (32”)
9 pullups

5 + 9 (strict pullups) (did this as C since Will and I were going at the same time and didnt want to move 2 GHDs)

—4’ rest—

C.
AMRAP 6
10 GHD situps
10 DB walking lunges (55#)

(7 + 1)

—4’ rest—

D.
1250m run

4:40

4/20/13

10am class

AMRAP 30
800m run
Max OHS (135#)

21
22
21
19
19

102 total reps (5 rounds)

4/19/13

Work up to heavy snatch (used 33# bar)
83
103
123
133
143
153
163
173
183
193
205 x 2 *PR

Work up to heavy-ish C&J
133
153
183
203
213
223
233
243

Bench Press (30X0) - Based on 280# max
5 x 170 (60%)
3 x 210 (75%)
1 x 240 (85%)
3 x 225 (80%)
3 x 240 (85%)
2 x 250 (90%)
4 x 7 x 210 (75%)

For time:
2 rounds
400m run
20 power cleans (155#)
20 lateral burpees over bar

9:35

Burner

4/18/13

Really tough hill day with Doss

Franklin Hill

1 over and back (5:50)
—rest until 10 minutes of elapsed time—

20 x Sprint to the first light post on the left (~:20)
—Rest on walk down (~1:20)—

By round 6 Doss and I were both gassed.  Mentally just stayed in it until we reached 20

Total session time: ~50 min

4/17/13

AM Session

Row intervals:
8x :60 on - :90 off

308
307
301 (got off to a really slow start)
304
305
305
303
307

PM

3 rounds NFT
50 DU
:30 L-Sit
12-15 ring dips

4 x power cleans 2,2,2 (start @70% of 1RM Clean)
195
215
225
235

4 x clean pull 1,1,1,1 (105%)
295 x 4 sets

3 rounds for time
400m run
15 burpees
20 GHD situps (sub’d instead of T2B for shoulders)

9:55

Fast and rough

4/16/13

3 rounds NFT
12 strict HSPU
10 supine ring rows
15 v-ups

Jerk Skill Work

Worked up to 205 then:
EMOM x 10: 1 jerk @205
Every :20 for 3 min: 1 Jerk @135

Weighted Pullups x 3 (every 2 min)
55
65
70
75
75
75

AMPAP 12
5 manmakers (55# DB)
10 strict pullups
15 KBS (32kg)

4 rounds + 1 man maker

Really hard.  Just anaerobic very quickly.

4/15/13

AM Session

6 x 400m intervals starting every 4 min (CFLA “urban” course)

1:14
1:13
1:14
1:17
1:16
1:15

Felt super heavy and slow.  Legs just didn’t have any giddyup

PM Session

5 x 3 position clean (high hang, hang, floor)
205
215
225
230
230

5 x 3 Push Press
175
185
185
185
195

Back Squat (All at 30X0 tempo) (% based off 375)

5 x 225 (60%)
3 x 280 (75%)
1 x 320 (85%)
3 x 300 (80%)
3 x 320 (85%)
2 x 240 (90%)
7 x 280 (75%)
7 x 280 (75%)
7 x 280 (75%)
7 x 280 (75%)

—2 min rest between sets—

Really tough squat day.  Short rest and strict tempo…

4/14/13

Rest day

70 minutes of stretching & mobility

4/13/13

15 min Work to heavy power snatch
45
95
115
135
145
155
165
175
185 (F2)

9 x AMRAP 3.  Do 3 rounds of the following:

1) AMRAP 3: 400m row / Max DU
2) AMRAP 3: 400m row / Max FS (185#)
3) AMRAP 3: 400m row / Max BJ (32”)

—3’ rest bt rounds—

DU: 136, 125, 124
FS: 11, 10, 11
BJ: 22, 21, 23

Tried to keep the row paces at 1:40 or below but started falling off around interval 6.  This is brutal.

4/12/13

With TT Peddie

A.
6 sets: Clean 1,1,1
195
205
225
235
245
255
265

B.
3 sets: clean pull 1,1
275
285
285

C.
4 rounds: AMRAP 2
400m run
Max HSPU
—2’ rest—

16, 14, 14, 13 (all strict)

D.
3 sets back squat x 10
295
295
295

4/11/13

3 rounds NFT
50 DU
12 pistols
5 broad jumps

8 Sets to work to heavy PC
135
155
185
205
225
245
255
265 (F)

EMOM x 10 minutes:
2 Power cleans @ 85% / 225#

10 rounds for total time:
3 PC (70% / 185)
15 russian KBS (32kg)
60m shuttle (6 x 10m)
—1’ rest bt rounds—
18:09

Immediately following:
40 st. pullups for time: 2:57

4/10/13

7am class

Jerry

1 mile run
2k row
1 mile run

20:50

Felt like shit on this.  First mile 5:57.  Row 7:46. 2nd mile just sucked.  No gas in the tank today.

Back Squat

4 x 10 x 265 (70%)

Legs are done.

4/9/13

Front Squat
5 x 245
4 x 265
3 x 280
3 x 3 x 300

3 hang power clean + 3 front squat (no jerk today due to shoulders)
175
185
195
205
215

7.5-8 mile run with Doss, Niki, Ricky and Mark

~57 min

Wow.  It’s been a while since I’ve run any sort of distance.  Sucks!

4/8/13

Work to heavy muscle snatch
33
83
93
103
113
123
133

Power Snatch + Snatch
133
143
153
163
173
183 (F snatch)

Should have hit 193 snatch but shoulder wasn’t having it

Diane
21-15-9
DL (225#)
HSPU

4:05

DL unbroken.  HSPU just get hard…

2’ max ring dips: 40
1’ rest
3’ max pushups (strict form): 60