Monthly Archives: November 2014

Day 4

400m Run
15 Wall Ball Shots
15 Box Jumps
15 Power Snatch
Rest 5 min

Different order each time

Run
WB
BJ
PS
3:52

WB
BJ
Run
PS
3:43

PS
Run
BJ
WB
3:52

Run
BJ
PS
WB
3:48

A little behind. Sorry man. Still need to knock out 15 sets of rowing and day 5 from this week. FYSA, I might be traveling to Colorado for a few days this next week and then going to Florida next weekend until the 21st of December. I should still be full up for training, but I will let you know if they don’t have the equipment there.

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Day 1

Day 1
A. EMOM 12 minutes; Squat Snatch x2 TnG @ 65% of 1RM
135

B. 1 1/4 BS; 1-3×4; Rest 2 minutes
3 reps @ 225, 245, 265, 275

C. EMOM 10 minutes; Split jerk x2 @ 65% of 1RM
160

D. WTD Pull up @1111 cluster; 2.2.2.2; Rest 10 seconds/Rest 90 seconds x3 sets
4 sets with 25lbs

+
30 sets
30 scond row 90%
30 second rest
– all sets same pace

Every set within 1 meter of 162m

Day 2

Day 2
A. EMOM; PC x1, start at 70% of 1RM, build 10# per minute until failure
185 to 295

B. Segmented Clean Deadlift; 2×5 sets @ 103% of PC 1RM; Rest 2-3 minutes
5 sets of 2 @ 305

C. DB Bench Press @40×0; 4-6×4; Rest 2 minutes
4 sets of 6 with 70lb DB’s

D. Pendlay Row; 4-6×5; Rest 90 seconds
5 sets of 6 @ 165

+
20 minutes 80%
400 meter run
5 power snatch 95#
12 bar facing burpees
– all rounds must be within 5 seconds or terminate the workout.
– log each round’s time

Each round was just over 3 min. Completed 6 rounds plus about 100m of the run.

Day 5

Day 5
A. EMOM 15 minutes; Squat snatch x2 TnG @60% of 1RM
125. Reps felt much more solid than in weeks past.

B. BS; 4-6×5; Rest 2 minutes
6 @ 225/255/265 , 5 @ 275, 4 @ 295. Weight just felt heavy today man.

C. Split Jerk; build to a tough single
245. Felt good considering I haven’t put much real heavy weight overhead since February.

D. DB Seated External rotation @3010; 8-10/arm x4; Rest as needed
4 sets of 10 reps @ 20lbs. Fourth set I got 9 reps on left arm.

+
3k row
every 500 meters complete 2 TGU – 1 per arm, 1.5 pood
13:27. Averaged around a 1:42 pace.

Day 4

5 sets
500 meter row
12 push press 135#
12 box jump overs 24″
2 rope climbs
12 hang power snatches 115#
Rest 5:00
– Change the order of exercises EVERY set, so no 2 sets are the same. Record the time per set as well

The times ranged from 5:20 to 6:40. My pacing wasn’t very good and I should have broken up the push press and snatches earlier to make a more sustainable effort. First time climbing a rope in a while so that felt good.

Day 2

A. EMOM; PC x1, start at 70% of 1RM, build 10# per minute until failure
195 to 285

B. Segmented Clean Deadlift; 2×5 sets @ 103% of PC 1RM; Rest 2-3 minutes
295

C. DB Bench Press @40×0; 4-6×4; Rest 2 minutes
4 sets of 6 with 70Lbs

D. Pendlay Row; 4-6×5; Rest 90 seconds
5 sets of 6 with 155

+
20 minutes 80%
100 meter backwards run
50 meter laterla shuffle per direction
200 meter forward run
5 DB power snatch per arm 70#
12 burpee box jump overs 24″
– all rounds must be within 5 seconds or terminate the workout.
– log each round’s time

Each round within 5 seconds of 3:25.