AM Session (5:15am)
STRENGTH
A) Find 1RM push press
B) 3x3 push press @ 80% of above
SKILL
3x
75ft back rack barbell walking lunge, 185#
10x hang power clean, 185#
20x ghd sit ups
STRENGTH
A) 285# (missed 290#)
B) 230#, across
SKILL
10:05
STRENGTH
A) wanted to come close to 300# here. this is a new PR, and 285# felt smooth the 2nd time (terrible dip and drive the first time). then 290# did not feel as good.
B) these all felt smooth and fast.
SKILL
--: great combination of workouts. everything was unbroken. the back rack lunges were done in 25ft increments, and the movement just took quite a bit of time to get through the 75ft each time.
Wednesday, January 14, 2015
Tuesday January 13th, 2015
PM Session (4:30pm)
STRENGTH
A) 3x 1 power clean + 3 split jerks @ 80% of 1RM clean+jerk
B) 2x 3 clean pull @ 100% of 1RM clean
SKILL
10x
3x strict hspu
5x strict pull ups
**rest exactly 60sec for every failed rep
CONDITIONING
2x 6:00 AMRAP (rest 6:00 between)
40x double unders
20x wall balls, 20#
10x toes to bar
STRENGTH
A) 275, across
B) 365, across
SKILL
4:44
CONDITIONING
A) 4R + 20 du's
B) 4R
STRENGTH
A) felt good with the technique. really focused on a good split and getting my body under the bar.
B) focus was on positioning and keeping a good back position throughout the movement.
SKILL
--: this was tough because of the strict pull ups. the hspu were fine, while the pull ups were the slower movement due to not wanting to fail any reps.
CONDITIONING
--: these were good workouts. definitely had the "open" feel to them. did not need to stop on any of the exercises, but certainly wanted to eventually. pushed through and went unbroken on all movements, going from one to the next rather well.
STRENGTH
A) 3x 1 power clean + 3 split jerks @ 80% of 1RM clean+jerk
B) 2x 3 clean pull @ 100% of 1RM clean
SKILL
10x
3x strict hspu
5x strict pull ups
**rest exactly 60sec for every failed rep
CONDITIONING
2x 6:00 AMRAP (rest 6:00 between)
40x double unders
20x wall balls, 20#
10x toes to bar
STRENGTH
A) 275, across
B) 365, across
SKILL
4:44
CONDITIONING
A) 4R + 20 du's
B) 4R
STRENGTH
A) felt good with the technique. really focused on a good split and getting my body under the bar.
B) focus was on positioning and keeping a good back position throughout the movement.
SKILL
--: this was tough because of the strict pull ups. the hspu were fine, while the pull ups were the slower movement due to not wanting to fail any reps.
CONDITIONING
--: these were good workouts. definitely had the "open" feel to them. did not need to stop on any of the exercises, but certainly wanted to eventually. pushed through and went unbroken on all movements, going from one to the next rather well.
Monday, January 12, 2015
Monday January 12th, 2015
Session 1 (5:15am)
A) 6x1 snatch @ 80-95% (work up based on feel and technique)
B) 3x3 snatch pull @ 100% of 1RM snatch
C) EMOMx12
odd) 5x back squats @ 85% of 5RM
even) ME unbroken muscle ups :30
A) 230, 240, 245, 250, 255, 260.
B) 285 (across).
C) odd) 355#
even) 9, 5, 5, 5, 5, 4.
A) movement actually started feeling better the heavier I was getting. had to chase down 260, but the pull felt WAY better than it did on Saturday. positioning in the catch was just a bit off on a couple of the reps. just need to keep working on the consistency.
B) focused on maintaining the position throughout the movement.
C) this was tough. was good for me to get to the rings a little out of breath, as I am fine with muscle ups while I am fresh, but begin to struggle more as I am getting tired and more out of breath. back squats got pretty heavy as well.
Session 2 (3:00pm)
A) 4 rounds
10x alternating kb snatch, 53#
10x alternating pistol
--800m run--
4 rounds
8x shoulder to overhead, 115#
12x box jumps, 24"
A) 9:16
A) Ran over to the gym after school (prior to conferences) to hit the workout. Hit a quick warm up (500m row + a couple sh2oh + a few pistols) then hit it. Finished the first couplet in about 3:10, came back from the run @ 6:30, then finished it off in 9:16. Moved well throughout and felt strong on this piece. Wind chill about 0 degrees for the run.
A) 6x1 snatch @ 80-95% (work up based on feel and technique)
B) 3x3 snatch pull @ 100% of 1RM snatch
C) EMOMx12
odd) 5x back squats @ 85% of 5RM
even) ME unbroken muscle ups :30
A) 230, 240, 245, 250, 255, 260.
B) 285 (across).
C) odd) 355#
even) 9, 5, 5, 5, 5, 4.
A) movement actually started feeling better the heavier I was getting. had to chase down 260, but the pull felt WAY better than it did on Saturday. positioning in the catch was just a bit off on a couple of the reps. just need to keep working on the consistency.
B) focused on maintaining the position throughout the movement.
C) this was tough. was good for me to get to the rings a little out of breath, as I am fine with muscle ups while I am fresh, but begin to struggle more as I am getting tired and more out of breath. back squats got pretty heavy as well.
Session 2 (3:00pm)
A) 4 rounds
10x alternating kb snatch, 53#
10x alternating pistol
--800m run--
4 rounds
8x shoulder to overhead, 115#
12x box jumps, 24"
A) 9:16
A) Ran over to the gym after school (prior to conferences) to hit the workout. Hit a quick warm up (500m row + a couple sh2oh + a few pistols) then hit it. Finished the first couplet in about 3:10, came back from the run @ 6:30, then finished it off in 9:16. Moved well throughout and felt strong on this piece. Wind chill about 0 degrees for the run.
Tuesday, January 6, 2015
Monday January 5th, 2015
Session 1
1) 5x1 snatch, from the low hang
2) 5x1 power clean + jerk
3) 3x5 back squat, across
4) 300ft handstand walk, for time
1) 225, 235, 245, 255 (f), 255.
2) 275, 285, 295, 305, 315.
3) 385, across.
4) 3:46.
1) failed @ 255# 3x, but went for it again as it was technical rather than just being too heavy.
2) these felt strong. 315# power clean felt heavy, but the jerk felt great.
3) wanted to go heavy here but not close to a maximal on it for this morning. felt strong.
4) performed this in 60ft increments (x5). performed each increment unbroken.
Session 2
1) "The Admiral"
3RFT
20x burpee pull up
20x front squat, 155#
20x box jump, 24"
2) 6x :30 GHD weighted hip extension hold
1) 13:21.
2) 25, 25, 35, 35, 45, 45.
1) this workout was TOUGH. legs and mid-back were definitely feeling it. burpee pull ups are a mental thing, 100%. front squats were all unbroken and box jumps were steady in order to catch some breath prior to burpee pull ups.
2) these were good, first time ever doing them. felt them in the lower back and hamstrings.
1) 5x1 snatch, from the low hang
2) 5x1 power clean + jerk
3) 3x5 back squat, across
4) 300ft handstand walk, for time
1) 225, 235, 245, 255 (f), 255.
2) 275, 285, 295, 305, 315.
3) 385, across.
4) 3:46.
1) failed @ 255# 3x, but went for it again as it was technical rather than just being too heavy.
2) these felt strong. 315# power clean felt heavy, but the jerk felt great.
3) wanted to go heavy here but not close to a maximal on it for this morning. felt strong.
4) performed this in 60ft increments (x5). performed each increment unbroken.
Session 2
1) "The Admiral"
3RFT
20x burpee pull up
20x front squat, 155#
20x box jump, 24"
2) 6x :30 GHD weighted hip extension hold
1) 13:21.
2) 25, 25, 35, 35, 45, 45.
1) this workout was TOUGH. legs and mid-back were definitely feeling it. burpee pull ups are a mental thing, 100%. front squats were all unbroken and box jumps were steady in order to catch some breath prior to burpee pull ups.
2) these were good, first time ever doing them. felt them in the lower back and hamstrings.
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