130630

active recovery day
a) 10 x 1:00 row, 1:00 rest
     focus on pacing rather than all out sprint
     goal- keep pace <1:40, >300m each interval
     best- 316m, worst- 302m
b) 5:00 light row
    200m walk
   

130629

a) 3 rounds, not for time-
     double unders x 50, 50, 50
     handstand walk x 15m, 15m, 15m
     muscle ups x 3, x4, x5
  --jog from station to station--
b) 30:00 running clock
      0:00-10:00
         1000m row (3:26.60)
         25 burpees over the erg
        (4:53)
      10:00-20:00
         3 rounds- (5:35)
            135# push press x 15 reps
            toes to rings x 20 reps
      20:00-30:00
         3 rounds- (7:34)
            24" lateral jumps x 30 reps
            ring dips x 20 reps
c) 10 x 50m sprint

130628

a) 3:00 rowing 

    mobility

    snatch warm up

b) hang snatch emotm x 10 sets x 1 rep

     sets 1-3 (55-65%) 150, 165, 180

     sets 4-6 (65-75%) 185, 195, 205

     sets 7-10 (75-85%) 215, 225, 235 

c) hang clean + jerk emotm x 10 sets x 1 rep 

     sets 1-3 (55-65%) 185, 205, 220

     sets 4-6 (65-75%) 225, 240, 255 

     sets 7-10 (75-85%) 260, 275, 290

d) back squat (rest 3:00) 

     x5 @ 65-70%- 315

     x3 @ 75-80%- 365

     x1 @ 85-90%- 405

     3x1 @ 90-95%- 415, 425, 435 

e) 5 rounds, for time- 15:05

     4 muscle ups 

     4 squat clean + jerk 225

     6 deficit (6") handstand push ups 

130627

a) 200m jog

    running drills

    dynamic exercises 

b) for time- 1 mile time trial

                  -then, no rest-

                  25 burpees, 400m run, 25 burpees 

                  mile time- 5:58, total time- 12:12

c) 200m walk (cool down) 

130626

a) 3:00 rowing
    mobility, foam rolling
    front squat sets
b) front squat (percentages), 2:00 rest
      x3 @ 290, x2 @ 310, x1 @ 330, x3 @ 310, x2 @ 330, x1 @ 350
c) 5x1 hang clean + clean, 1:30-2:00 rest
      225, 245, 265, 285, 305
d) clean pulls 1.1.1 (:10 between singles) @ 95-100% of 1RM, rest 1:00
      325, 340, 340
e) 3 rounds, for time- 9:09
      30 kb swings 70# (full American swing)
      20 chest 2 bar pull ups
     

130625

a) 3 sets, not for time-
      muscle ups x 3-6 (6,6,6)
      nose-to-wall handstand hold x :60-:90 (:60,:60,:60)
      strict toes to rings x 8-10 (8,8,10)
b) mobility
    shoulder to overhead warm up sets
c) jerks
      x3 @ 205
      x2 @ 240
      x2 @ 270
      x1 @ 305, 305, 315, 315, 325 (f)
d) push press (3 sets, x4-5)
      x5 @ 185
      x5 @ 205
      x5 @ 230
e) 6:00 amrap- 3 rounds + 20 reps (finished out 4th round)
      15 stationary dips
      10 handstand push ups
       5 burpees

130624

a) 3:00 light row 

    mobility 

    exercise specific warm up

b) 5x1 front squat (heavy but not maximal), rest :60-:90

      245, 275, 295, 315, 335

c) 6x6 power snatch (fast and continuous) from mid thigh, rest :60-:90

      115, 135, 145, 155, 170, 180 

d) back squat sets 

      x5- 320

      x3- 370

      x1- 415

e) e2motm x 6 sets x 6 reps- back squats @ 75% (345#) 

f) 20:00 light rowing 

   mobility 

130622

a) 200m jog

    3:00 row

    mobility 

    exercise/workout specific warm up reps 

b) for time- 20 deadlifts 315#, 30 box jump overs 24", 40 kb swings 53#, 50 double unders, 

                  50 calorie row, 50 double unders, 40 kb swings 53#, 30 box jump overs 24", 

                  20 deadlifts 315# 

      ---14:22

c) 200m walk 

130621

a) 3:00 rowing
    mobility
b) 15:00 to establish snatch 1RM
    working sets- 135x1, 155x1, 185x1, 205x1, 225x1, 240x1, 255x1, 265x1, 275x1, 285x1(f)
c) 15:00 to establish clean and jerk 1RM
    working sets- 185x1, 225x1, 255x1, 275x1, 295x1, 315x1, 330x1, 340x1 (5# PR)
---rest 10:00---
d) 8:00 running clock:
       1. Fran- 2:20
       ---then, with remaining time (with same bar as Fran):
       2. 1RM clean and jerk- 275, 305 (f jerk)

130619

a) 3:00 rowing 

    mobility 

b) max l-sit- :14

    rest :60 

    max l-sit- :09

    rest :60

    :60 toes2bar- 32 

c) 2xME muscle ups- 6, 4

    (rest :60) 

d) for time- 1k row, 20 sh2oh 135, 30 squat cleans 135, 40 bar facing burpees 

    11:33 

e) 10:00 light row 

130618

a) 3:00 air dyne

    mobility 

b) 3:00 max reps double unders- 260 reps 

c) find 1RM bench press 

     warm up sets- 135x3, 165x5, 210x4, 245x3, 275x2, 295x1

     working sets- 305x1, 315x1 (f), 315x1

d) 8 x :30 row (for max meters), rest 2:30 

     169, 171, 169, 172, 181, 178, 181, 178 

e) mobility 

130617

a) 3:00 air dyne 

    mobility 

b) find 1RM back squat

      warm up sets- 135x3, 230x5, 300x4, 345x3, 390x2, 415x1

      working sets- 430x1, 445x1, 460x1 (5# PR) 

c) 6x1 weighted strict pull up

      working sets- 35x1, 53x1, 70x1, 80x1, 95x1, 105x1 (f)

d) back squat- 85% 1RM x max reps 

      390#x 6 reps (failed #7) 

e) gymnastics- max reps in :60 (rest 2:00 between exercises) 

      1. pull ups- 50

      2. strict hspu- 15

      3. kipping hspu- 21

      4. ring dips- 25 

130615

morning session- 

steamboat classic 4 mile 

  (Danny and I helped push Melissa)

  32:40

afternoon session-

a) mobility 

    10:00 gymnastics work 

       -ring rows, ring dips, pull ups, 

        muscle ups 

b) 3 x 5:00 rounds (rest 5:00 between) 

     row 1000m

     amrap muscle ups 

     -rows- 3:40.50, 3:36.40, 3:30.80

     -mu's- 7, 8, 8

c) special finisher (technique focus, UB)

     5-4-3-2-1 muscle ups 

     2-4-6-8-10 handstand push ups 

     parking lot shuttle 

d) mobility 

130614

a) 3:00 air dyne

    mobility 

b) 15:00 to a "heavy" (for the day) snatch 

     135, 155, 185, 205, 215, 225, 235, 245, 255, 265 (f,f)

c) 15:00 to a "heavy" (for the day) clean and jerk 

     185, 225, 245, 275, 295, 305, 315 

d) 5x1 high-bar back squat (heavy for the day), rest as needed 

      365, 385, 405, 425, 455 (5# back squat PR, 40# high bar PR) 

e) air dyne tabata 

f) alternating 155# sled push w/ Danny (40m) 

130613

REST DAY

*will begin following CF Invictus competition programming tomorrow*

130612

active recovery session 
sled pushes- 10m every :30
   --start w/ 65# prowler, add 10# each round
   --15 total rounds

130611

Afternoon session 
a) 200m row
    mobility
b) emotm squatting 15:00
       minutes 1-5 overhead squats x 5 (135, 155, 175, 205, 225)
       minutes 6-10 front squats x 5 (245, 255, 275, 285, 295)
       minutes 11-15 back squats x 5 (305, 315, 325, 335, 345)
c) emotm 20:00
       odd- 3 muscle ups (focus on keeping tight as possible)
       even- 10 alternating pistols (focus on keeping heel on the ground)
d) mobility

130610

morning session 
a) emotm deadlifts (focus on speed)
      minute 1- 155x10
      minutes 2-6- 245x5
      minutes 7-9- 335x3
      minutes 10-12- 335x3
      minutes 13-15- 405x2
b) emotm 20:00
      odd- 200m run
      even- 10 ring dips

evening session 
for time- 14:43
  60 burpees
  50 wall balls
  40 shoulder to overhead 130# axle bar
  30 ball slams 30#
  20 handstand push ups
  10 squat snatches 155#

130609

Afternoon Session 
a) muscle up progressions
b) emotm cleans
      minute 1- 135x10 (UB)
      minutes 2-6- 185x3 (UB)
      minutes 7-11- 225x3 (UB)
      minutes 12-15- 275x1
c) endurance conditioning
      10 rounds- 19:02
          1. 200m run
          2. 250m row

130608

Afternoon Session 
a) muscle-up progressions 15:00
        transitions from low hang
b) 20:00 amrap- 6 rounds + 12 push-ups (finished out 7th round)
       1. 250m row
       2. 20 ring push-ups
       3. 20 alternating kb snatches 53#
c) 1000m light row
d) ~600m run cool down

130607

Morning Session 
a) warm up 
    1000m row (2:05-2:10 pace)
    foam rolling
    mobility
b) olympic lifting 
    1. 15:00 to work up to heavy snatch single
      135, 155, 175, 185, 205, 215, 225, 235 (no misses)
     ---then---
    2. 3 power snatches @ 75% of above (175#) EMOTM x 10
c) conditioning
    5x200m row (1:1 rest)
      36.0, 35.7, 36.3, 36.2, 36.2