Active Recovery Day (9:00am)
1. 5-minute easy row (as warm up)
2. 10-minute bike (10-seconds hard, 20-seconds easy)
3. 10-minute row (1 hard stroke, 9 easy strokes)
4. 15-minute bike @ steady pace
(every 20 calories = 10 air squats, 10 push ups, 10 sit ups)
Thursday, December 29, 2016
Wednesday December 28, 2016
Afternoon Session (4:30pm)
1. 15-minutes to work to a heavy pause (1-second) front squat
2. every 30-seconds x 10 -- 1 rep (with no pause) @ 85% of part 1
3. 100m walking lunge (not for time) (right after squats)
4. 3 sets of:
1-minute burpees
1-minute power snatch (75)
1-minute box jumps (24) -- (step down)
1-minute thrusters (75)
1-minute bar muscle ups
1-minute rest
5. 4x10 hollow-arch kips (on rings) w/ 20lbs vest
6. emom x5 -- 4 ring muscle ups w/ 20lbs vest
7. for time:
200m farmers carry (2x 70lbs KB's)
60 ghd sit ups
200m farmers carry (2x 70lbs KB's)
Results:
1. 370
2. done @ 315
3. done
4. 250 total reps (84, 83, 83)
5. done
6. done
7. 6:41 (unbroken farmers carries, ghdsu without a break)
1. 15-minutes to work to a heavy pause (1-second) front squat
2. every 30-seconds x 10 -- 1 rep (with no pause) @ 85% of part 1
3. 100m walking lunge (not for time) (right after squats)
4. 3 sets of:
1-minute burpees
1-minute power snatch (75)
1-minute box jumps (24) -- (step down)
1-minute thrusters (75)
1-minute bar muscle ups
1-minute rest
5. 4x10 hollow-arch kips (on rings) w/ 20lbs vest
6. emom x5 -- 4 ring muscle ups w/ 20lbs vest
7. for time:
200m farmers carry (2x 70lbs KB's)
60 ghd sit ups
200m farmers carry (2x 70lbs KB's)
Results:
1. 370
2. done @ 315
3. done
4. 250 total reps (84, 83, 83)
5. done
6. done
7. 6:41 (unbroken farmers carries, ghdsu without a break)
Tuesday December 27, 2016
Morning Session (7:15am)
1. 4x3 BTN jerk in split (every 60-seconds) @ 50+%
2. 15-minutes to work to a heavy complex of: 2 jerk dips + 1 jerk
3. every 2-minutes x 5 sets:
10 jerks (from the floor) -- weights increase each 2min (115, 155, 185, 225, 250)
4. 5 sets of: 20ft hs walk to wall + turn around on wall + 20ft hs walk away from wall
5. 3:00 amrap -- 5 hspu, 10 DL (135), 15 box jumps (24)
(rest 2 minutes)
3:00 amrap -- 10 hspu, 15 DL (185), 15 box jumps (24")
(rest 2 minutes)
3:00 amrap -- 15 hspu, 20 DL (205), 15 box jumps (24)
(rest 2 minutes)
3:00 amrap -- 20 hspu, 25 DL (225), 15 box jumps (24)
(rest 2 minutes)
3:00 amrap -- 25 hspu, 30 DL (275), 15 box jumps (24)
6. 4-minute tabata of: bottom of kip hold in freestanding tripod
Results:
1. 170, 175, 180, 185
2. 315
3. done (unbroken push jerks each set)
4. done
5. 2+15, 2, 1+29, 1+10, 59 reps
6. done
1. 4x3 BTN jerk in split (every 60-seconds) @ 50+%
2. 15-minutes to work to a heavy complex of: 2 jerk dips + 1 jerk
3. every 2-minutes x 5 sets:
10 jerks (from the floor) -- weights increase each 2min (115, 155, 185, 225, 250)
4. 5 sets of: 20ft hs walk to wall + turn around on wall + 20ft hs walk away from wall
5. 3:00 amrap -- 5 hspu, 10 DL (135), 15 box jumps (24)
(rest 2 minutes)
3:00 amrap -- 10 hspu, 15 DL (185), 15 box jumps (24")
(rest 2 minutes)
3:00 amrap -- 15 hspu, 20 DL (205), 15 box jumps (24)
(rest 2 minutes)
3:00 amrap -- 20 hspu, 25 DL (225), 15 box jumps (24)
(rest 2 minutes)
3:00 amrap -- 25 hspu, 30 DL (275), 15 box jumps (24)
6. 4-minute tabata of: bottom of kip hold in freestanding tripod
Results:
1. 170, 175, 180, 185
2. 315
3. done (unbroken push jerks each set)
4. done
5. 2+15, 2, 1+29, 1+10, 59 reps
6. done
Monday, December 26, 2016
Monday December 26, 2016
Morning Cardio (10:30am)
2 sets of:
800m run @ 7:00/mile pace
(rest 1 minute)
600m run @ 6:40/mile pace
(rest 1 minute)
400m run @ 5:40/mile pace
(rest 4 minutes)
Afternoon Session (1:00pm)
1. 5x3 pressing snatch balance @ 40-50% of 1rm snatch (every 60-seconds)
2. find max complex of: snatch + hang snatch below the knee (in 15 minutes)
3. every 2 minutes, for as long as possible:
10 power snatch @ 95, 135, 165, 185, 205, 225
(must be power snatch)
4. 4 sets of: 5 hollow rocks + roll to arch + 5 arch rocks
5. every minute for 8 minutes -- 12 chest to bar pull ups
Results:
running: 3:29, 2:27, 1:25 .... 3:23 (oops), 2:27, 1:26
Notes:
-- out and back courses for the runs. nice to run outside today (nice little winter heat wave). all good on the pacing except for the first 200m of the second 800, then a second off on the last 400, which was just off on the pacing (only looked at watch at 200 turn around -- was right on)
2 sets of:
800m run @ 7:00/mile pace
(rest 1 minute)
600m run @ 6:40/mile pace
(rest 1 minute)
400m run @ 5:40/mile pace
(rest 4 minutes)
Afternoon Session (1:00pm)
1. 5x3 pressing snatch balance @ 40-50% of 1rm snatch (every 60-seconds)
2. find max complex of: snatch + hang snatch below the knee (in 15 minutes)
3. every 2 minutes, for as long as possible:
10 power snatch @ 95, 135, 165, 185, 205, 225
(must be power snatch)
4. 4 sets of: 5 hollow rocks + roll to arch + 5 arch rocks
5. every minute for 8 minutes -- 12 chest to bar pull ups
Results:
running: 3:29, 2:27, 1:25 .... 3:23 (oops), 2:27, 1:26
Notes:
-- out and back courses for the runs. nice to run outside today (nice little winter heat wave). all good on the pacing except for the first 200m of the second 800, then a second off on the last 400, which was just off on the pacing (only looked at watch at 200 turn around -- was right on)
Saturday, December 24, 2016
Saturday December 24, 2016
Morning Session (9:30am)
1. Power and Grace 12 days of Christmas 1 deadlift @ 85% (430)
2 ring muscle ups
3 overhead squats (135)
4 deficit hspu (6")
5 front squats (135)
6 chest to bar pull ups
7 hang squat cleans (135)
8 toes to bar
9 thrusters (135)
10 box jumps (30)
11 power snatch (135)
12 burpee pull ups
Results:
36:18
Notes:
12 days of Christmas workouts are hard.
1. Power and Grace 12 days of Christmas 1 deadlift @ 85% (430)
2 ring muscle ups
3 overhead squats (135)
4 deficit hspu (6")
5 front squats (135)
6 chest to bar pull ups
7 hang squat cleans (135)
8 toes to bar
9 thrusters (135)
10 box jumps (30)
11 power snatch (135)
12 burpee pull ups
Results:
36:18
Notes:
12 days of Christmas workouts are hard.
Friday December 23, 2016
Afternoon Session (1:30pm)
1. 4x3 tng muscle snatch @ 40%+
2. snatch pull + snatch
60/2, 70/2, 75/2, 80/2, 85/1, 88/1, 83/2 (x2 sets), 86/1 (x2 sets)
3. 2 snatch pull + 6-second lowering on second rep (from low blocks) @ 100% of max snatch.
4. 4 sets of: 750m row @ 2k PR pace
(rest walk 2-minutes between sets -- perform 10 alternating bird dogs during rest)
5. 10:00 alternating tabata of:
a. alternating pistols
b. double unders
Results
1. 110, 120, 135, 150
2. 165, 190, 205, 215, 230, 240, 225, 225, 235, 235
3. 275
4. 2:28.2, 2:28.1, 2:28.0, 2:27.6 (all sub 2k pace)
5. done (10-11 pistols per interval, 35-36 dubs per interval)
Notes
drove to IL in the morning. went to the gym almost immediately, so body was a little tight.
was a good workout -- no misses on snatches, hit all my rowing paces, pistols and dubs felt decent (decent amount of reps accumulated there)
1. 4x3 tng muscle snatch @ 40%+
2. snatch pull + snatch
60/2, 70/2, 75/2, 80/2, 85/1, 88/1, 83/2 (x2 sets), 86/1 (x2 sets)
3. 2 snatch pull + 6-second lowering on second rep (from low blocks) @ 100% of max snatch.
4. 4 sets of: 750m row @ 2k PR pace
(rest walk 2-minutes between sets -- perform 10 alternating bird dogs during rest)
5. 10:00 alternating tabata of:
a. alternating pistols
b. double unders
Results
1. 110, 120, 135, 150
2. 165, 190, 205, 215, 230, 240, 225, 225, 235, 235
3. 275
4. 2:28.2, 2:28.1, 2:28.0, 2:27.6 (all sub 2k pace)
5. done (10-11 pistols per interval, 35-36 dubs per interval)
Notes
drove to IL in the morning. went to the gym almost immediately, so body was a little tight.
was a good workout -- no misses on snatches, hit all my rowing paces, pistols and dubs felt decent (decent amount of reps accumulated there)
Thursday December 22, 2016
Morning Recovery Session (swimming)
5 sets of:
100m swim @ easy pace
100m swim @ hard pace
(no rest between 100's, rest 3 minutes between sets)
Results:
easy 100's were 2:06-2:08 (except first one -- that was 2:26 as a nice, slow warm up)
hard 100's were all sub 1:50 (faster each set)
Notes:
felt good to get back in the pool. could feel my swimming muscle endurance isn't the greatest but was happy with getting better and faster each set.
5 sets of:
100m swim @ easy pace
100m swim @ hard pace
(no rest between 100's, rest 3 minutes between sets)
Results:
easy 100's were 2:06-2:08 (except first one -- that was 2:26 as a nice, slow warm up)
hard 100's were all sub 1:50 (faster each set)
Notes:
felt good to get back in the pool. could feel my swimming muscle endurance isn't the greatest but was happy with getting better and faster each set.
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