Monthly Archives: January 2014

Day 13

Day 13
A. Build to a heavy Power Snatch
205
B. TnG 80% of “A” PS x 8; 3 sets (95% effort)
185 / 155 / 155 Grip was factor
C. HSPU 8; 5 sets (90% effort, kip ok)
Unbroken

For time:
Row 500m
30 C&J 95#
3 rope climbs

5:39. Clean and jerks were worse than I thought. Rope we have is brand new and around 12-15 ft. Had to chalk up between each climb. 
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Day 7-12

Day 7

A. Tall Snatch 60%1RM x 3; 4 sets rest as needed

— 115 Used

B. Drop Snatch 3; 4 sets form over weight

— 155 Used

C. EMOM 8mins Snbal x 3 (heavy, should be close to 1rm max)

—Used 185 for first 5 sets, then dropped to 135 when 185 got sloppy
+
—Snatch Ladder start at 95# build to max

 
Day 8
off/mobilty
 
Day 9
A. Build to Max Clean rest 3mins
—295. Didn’t feel explosive 
B. AMRAP TnG 85% of “A”(grind this out)
—Got 1 rep and caught it awkward. 
+
Not Timed
300 DU’s
Row 5K
—Did the 300 double unders. Did not have time for the 5K
 
Day 10
A. Build to Max Deadlift rest 3mins
—505
B. AMRAP TnG 85% of “A” rest 5mins
—430 x 5
C. AMRAP HSPU rest 90secs
—18 Kipping
+
5 rounds for time
20 pistols (total)
5 Burpee Muscle Ups
—13:24
 
Day 11
5 Sets 90% effort
20 Wall Balls
20 up and over Box Jumps 24″
20 T2B
100′ Farmers Walk (heavy as possible)
10 Snatches 115#
Rest 5mins
Change sequence every round
 
—I will email sequence to you if you want to see it. 
1) 4:30
2) 4:21
3) 4:26
4) 4:50
5) 5:03
 
Day 12
Off/mobility

Day 1-6

Day 1
off/mob
 
day 2
A. Clean Segment Deadlift 65% of 1RM clean x 5 for 6-10mins; pause 1 sec 1″ off floor, above knee, hip then finish clean)
155 Used
B. EMOM 6 mins Power Clean 155# x 8. 
Unbroken. Felt fast and powerful!
C. Push Press Behind the Neck 6 x 5; 65% 1RM
Used 155
D. Jerk behind the Neck 6 x 5; 80% 1RM
Used 205
+
For time
50 thrusters 115#
3:43
 
day 3
A. Deadlift 85% 1RM 6 x 4 
410
A. HSPU 15 x 5 
Had to break them up, but getting better
B. One Arm Dumbbell Snatch 75# 40/each arm
3:58
C. EMOM 10mins 
Odd – 20 du’s
Even – Ground to Overhead 185# x 5
Completed everything within minute. Very challenging
 
day 4
For time:
Row 2000m
+
25 Push Ups
7 Push Press 145#
x 5
I wrote my time down and lost the sheet. I think it was just over 21 min. High volume push ups are a huge weakness.
 
Day 5 
off/mobility
 
Day 6
60mins row max meters
15,751m. Was a mental battle. Went out a little too strong and was sweating and breathing harder than I would have liked at 10 min in. I was able to drive thoughts of quitting out and push through.