Event 1 Prep
1 mile vested run (push it a little)
-right into-
every 30sec x 10 sets -- 10 air squats (w/ vest)
Event 2 Prep
2 sets of: 15 db snatch (first set with 65, second set with 80)
(transition practice)
Event 6 Prep
3 sets of: 4 sandbag cleans
(move bag after 2 reps and practice touch and go rep)
Event 6 Prep
1x 30c AB (hard -- event 6 speed)
Tuesday, May 23, 2017
Monday, May 22, 2017
Sunday May 21, 2017
Event 5
21-15-9
ring muscle ups
db OHS (80)
(30min break)
Event 6
for time:
30c assault bike
20 burpee box overs (30)
10 sandbag cleans (150)
21-15-9
ring muscle ups
db OHS (80)
(30min break)
Event 6
for time:
30c assault bike
20 burpee box overs (30)
10 sandbag cleans (150)
Saturday May 20, 2017
Event 3
for time:
100ft DB OH lunge (80)
100 double unders
50 wall balls (30)
10 rope climbs (rope 5ft off the ground)
50 wall balls (30)
100 double unders
100ft DB OH lunge (80)
(30min break)
Event 4
for time:
60-60-60-60ft HSW
10-12-14-16 toes to bar
10-12-14-16 KB deadlift (150) (97# KB w/ 50# DB strapped to it)
for time:
100ft DB OH lunge (80)
100 double unders
50 wall balls (30)
10 rope climbs (rope 5ft off the ground)
50 wall balls (30)
100 double unders
100ft DB OH lunge (80)
(30min break)
Event 4
for time:
60-60-60-60ft HSW
10-12-14-16 toes to bar
10-12-14-16 KB deadlift (150) (97# KB w/ 50# DB strapped to it)
Friday, May 19, 2017
Friday May 19, 2017
Event 1 Prep
1600m run (on road)
12 rounds
4 strict hspu
8 chest to bar pull ups
12 air squats
(all w/ 20lbs vest)
Event 2 Prep
3 sets of:
21 db snatch (80)
21 ring dips
(rest 90 seconds)
1600m run (on road)
12 rounds
4 strict hspu
8 chest to bar pull ups
12 air squats
(all w/ 20lbs vest)
Event 2 Prep
3 sets of:
21 db snatch (80)
21 ring dips
(rest 90 seconds)
Thursday, May 18, 2017
Wednesday May 17, 2017
Event 2 Prep
EMOM x5 -- 10 db snatch (80)
Event 4 Prep
4 sets of:
60ft hs walk
12 toes to bar
(rest 60 seconds)
Event 3 Prep
100 double unders
50 wall balls (30)
(rest 3 minutes)
50 wall balls (30)
100 double unders
EMOM x5 -- 10 db snatch (80)
Event 4 Prep
4 sets of:
60ft hs walk
12 toes to bar
(rest 60 seconds)
Event 3 Prep
100 double unders
50 wall balls (30)
(rest 3 minutes)
50 wall balls (30)
100 double unders
Tuesday May 16, 2017
Event 1 Prep
Every 3 minutes x 6 -- 400m vested run
(rest until 18:00)
6 rounds of: 4 shspu, 8 ctbpu, 12 air squats
Event 2 Prep
3 rounds
15 db snatch (80)
15 ring dips
Event 6 Prep
3 sets of:
15c AB
10 burpee box overs (30)
5 sandbag cleans
(rest 3 minutes)
Every 3 minutes x 6 -- 400m vested run
(rest until 18:00)
6 rounds of: 4 shspu, 8 ctbpu, 12 air squats
Event 2 Prep
3 rounds
15 db snatch (80)
15 ring dips
Event 6 Prep
3 sets of:
15c AB
10 burpee box overs (30)
5 sandbag cleans
(rest 3 minutes)
Tuesday, May 16, 2017
Sunday May 14, 2017
Event 1 Prep
E3M x 4 -- 400m run (get faster each run)
Event 2 Prep
EMOM x 6
odd) 16 db snatch (80)
even) 16 ring dips
Event 3 Prep
E2M x 3 -- 30 wall balls (30)
Event 4 Prep
EMOM x 3 -- 15 toes to bar
E3M x 4 -- 400m run (get faster each run)
Event 2 Prep
EMOM x 6
odd) 16 db snatch (80)
even) 16 ring dips
Event 3 Prep
E2M x 3 -- 30 wall balls (30)
Event 4 Prep
EMOM x 3 -- 15 toes to bar
Saturday May 13, 2017
Event 3 Prep
2 sets of:
50ft db oh lunge
50 double unders
25 wall balls (30)
5 rope climbs
25 wall balls
50 double unders
50ft db oh lunge
(rest 5 minutes)
Event 1 Prep
10-minute vested run
Event 5/2 Prep
EMOM x 10
odd) 10 db ohs (5 e/a)
even) 10 ring dips
Event 6 Prep
E3M x 3 sets:
10 sandbag cleans (150)
2 sets of:
50ft db oh lunge
50 double unders
25 wall balls (30)
5 rope climbs
25 wall balls
50 double unders
50ft db oh lunge
(rest 5 minutes)
Event 1 Prep
10-minute vested run
Event 5/2 Prep
EMOM x 10
odd) 10 db ohs (5 e/a)
even) 10 ring dips
Event 6 Prep
E3M x 3 sets:
10 sandbag cleans (150)
Friday May 12, 2017
Event 1 Prep
1 mile vested run
(rest until 8 minutes)
EMOMx12
4 strict hspu
8 chest to bar pull ups
12 air squats
... right into:
3 rounds of
4 strict hspu
8 chest to bar pull ups
12 air squats
Event 6 Prep
3x 30 calorie assault bike (rest 3min between)
Event 2 Prep
21 db snatch + 21 ring dips
(rest 30 seconds)
15 db snatch + 15 ring dips
(rest 30 seconds)
9 db snatch + 9 ring dips
Event 6 Prep
EMOM x 10
odd) 6 burpee box overs (30)
even) 6 sandbag cleans (150)
1 mile vested run
(rest until 8 minutes)
EMOMx12
4 strict hspu
8 chest to bar pull ups
12 air squats
... right into:
3 rounds of
4 strict hspu
8 chest to bar pull ups
12 air squats
Event 6 Prep
3x 30 calorie assault bike (rest 3min between)
Event 2 Prep
21 db snatch + 21 ring dips
(rest 30 seconds)
15 db snatch + 15 ring dips
(rest 30 seconds)
9 db snatch + 9 ring dips
Event 6 Prep
EMOM x 10
odd) 6 burpee box overs (30)
even) 6 sandbag cleans (150)
Thursday, May 11, 2017
Wednesday May 10, 2017
Event 1 Prep
1-mile vested run
Movement work
reps of:
DB OHS
DB snatch (practice switching hands)
DB OH lunge
Event 4
For time:
60-60-60-60ft HS walk
10-12-14-16 toes to bar
10-12-14-16 KB DL (150) -- used 150lbs DB's w/ ring attached
Event 3 Prep
4x 100ft DB single-arm OH lunge (80)
(rest 1:1)
1-mile vested run
Movement work
reps of:
DB OHS
DB snatch (practice switching hands)
DB OH lunge
Event 4
For time:
60-60-60-60ft HS walk
10-12-14-16 toes to bar
10-12-14-16 KB DL (150) -- used 150lbs DB's w/ ring attached
Event 3 Prep
4x 100ft DB single-arm OH lunge (80)
(rest 1:1)
Tuesday, May 9, 2017
Tuesday May 9, 2017
Regional Event 1 (Without an assault runner)
1-mile run (1200m on assault runner)
12 rounds
4 strict handstand push ups
8 chest to bar pull ups
12 air squats
Regional Event 2
21-15-9
DB snatch (80)
ring dips
1-mile run (1200m on assault runner)
12 rounds
4 strict handstand push ups
8 chest to bar pull ups
12 air squats
Regional Event 2
21-15-9
DB snatch (80)
ring dips
Monday, May 8, 2017
Sunday May 7, 2017
1. 5 sets -- 3 snatch grip push press + 1 overhead squat
(all sets between 70-85% of snatch -- 195-235) 195, 205, 215, 225, 235
2. 6x3 hang snatch (above knee) -- work to a heavy, smooth triple 135, 165, 185, 205, 215, 225
3. 3x2 hang snatch @ 90% of smooth triple. done @ 205
4. 4x2 3-stop snatch pull @ 90-100% of 1rm snatch 255, 265, 275, 275
5. accumulate 1min rings to chest hold (in hollow position) done
6. 3-2-1-1-2-3 strict MU (rest 1:1 and repeat) skipped -- biceps and shoulders blown after camp
7. Bike workout done
4min @ gear 1, 1:30 @ gear 4, 3:30 @ gear 1, 1:15 @ gear 4, 3min @ gear 1, 1min @ gear 4
8. 2k recovery row done
(all sets between 70-85% of snatch -- 195-235) 195, 205, 215, 225, 235
2. 6x3 hang snatch (above knee) -- work to a heavy, smooth triple 135, 165, 185, 205, 215, 225
3. 3x2 hang snatch @ 90% of smooth triple. done @ 205
4. 4x2 3-stop snatch pull @ 90-100% of 1rm snatch 255, 265, 275, 275
5. accumulate 1min rings to chest hold (in hollow position) done
7. Bike workout done
4min @ gear 1, 1:30 @ gear 4, 3:30 @ gear 1, 1:15 @ gear 4, 3min @ gear 1, 1min @ gear 4
8. 2k recovery row done
Power & Grace Regional Camp
Day 1 (Friday May 5)
1. EMOM x10 -- 1 FS + 1 Jerk (weights between 275 and 305)
2. Heavy "Amanda" (done at 185)
hit 275,275,280,280,285,285,290,295,300,305
(break -- drive to fields)
3. HS work and then 3-minute max HS walk whatever length was x 2 full down/back + 1/2
(rest 3 minutes)
4. 800m shuttle run something like 3:29? was a suicide with 9 down and backs
(rest 3 minutes)
300m shuttle run ????
(rest 3 minutes)
100m shuttle run ????
(break -- lunch and drive back to gym)
5. For time:
1k ski, 100 WBS (20), 80 GHDSU, (put on 20# vest) 40 BBO (12"), 10 RC's (17ft), 1200m run
28:33
Day 2 (Saturday May 6)
1. 10 minutes to work to a 5RM front squat 345
(rest 3 minutes)
EMOM x5 -- 5 FS @ 80% of 5RM done @ 275
2. 10-minute cap
300 double unders
5 CJ (225), 4 CJ (255), 3 CJ (275), 2 CJ (305), 1 CJ (325)
missed jerk on first rep @ 305 (this ate me up)
(break -- lunch)
3. 21-15-9 538
chest to bar pull ups, toes to bar, calorie row
(rest 10 minutes)
Strict "JT" 1041 (such a pump)
21-15-9
strict handstand push up, strict ring dip, strict hand release push up
(break -- hang out)
4. 10 rounds (alternate with partner -- 5 rounds each) (untimed)
1 pegboard ascent, 3 deadlifts (405), 21 alternating pistols
1. EMOM x10 -- 1 FS + 1 Jerk (weights between 275 and 305)
2. Heavy "Amanda" (done at 185)
hit 275,275,280,280,285,285,290,295,300,305
(break -- drive to fields)
3. HS work and then 3-minute max HS walk whatever length was x 2 full down/back + 1/2
(rest 3 minutes)
4. 800m shuttle run something like 3:29? was a suicide with 9 down and backs
(rest 3 minutes)
300m shuttle run ????
(rest 3 minutes)
100m shuttle run ????
(break -- lunch and drive back to gym)
5. For time:
1k ski, 100 WBS (20), 80 GHDSU, (put on 20# vest) 40 BBO (12"), 10 RC's (17ft), 1200m run
28:33
Day 2 (Saturday May 6)
1. 10 minutes to work to a 5RM front squat 345
(rest 3 minutes)
EMOM x5 -- 5 FS @ 80% of 5RM done @ 275
2. 10-minute cap
300 double unders
5 CJ (225), 4 CJ (255), 3 CJ (275), 2 CJ (305), 1 CJ (325)
missed jerk on first rep @ 305 (this ate me up)
(break -- lunch)
3. 21-15-9 538
chest to bar pull ups, toes to bar, calorie row
(rest 10 minutes)
Strict "JT" 1041 (such a pump)
21-15-9
strict handstand push up, strict ring dip, strict hand release push up
(break -- hang out)
4. 10 rounds (alternate with partner -- 5 rounds each) (untimed)
1 pegboard ascent, 3 deadlifts (405), 21 alternating pistols
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