Performance

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps  135
* Set 2 – 75% of possible 3-RM x 3 reps  185
* Set 3 – 85% of possible 3-RM x 2 reps  225
* Set 4 – 90-95% of possible 3-RM x 1 rep  245
* Set 5 – Test 3-RM  255
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.

B.
“Jackie”  9:00
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)  Only did a press sooo...
30 Pull-Ups

Fitness

A.
Three sets of:
Turkish Get-Up x 2 reps each arm
Rest 60 seconds
Goblet Squats x 10 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 15-20 reps
Rest 60 seconds  
Subbed pull-up ladder for entirety of part A. Got up to 3's.

B.
Seven rounds for time of:  13:28
7 Dumbbell Push Press  35#
7 Sit-Ups
7 Push-Ups
7 Pull-Ups

Done at the Y. Wednesday the 27th's workout.

Fitness

A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111  6x95, 6x115, 4x125, 6x115
Rest 45 seconds
Pull-Ups x 6-8 reps @ 21X0  6 unbroken strict in first set! Then a mix of strict and kipping for 6's
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:  13:18
Shoulder to Overhead x 20 reps  95# as rx for performance. Should have gone with 85#
Row 500 Meters  Under 2:00 each one, but still kinda slow.


Weight 6:00AM: 218.0


Knee still a little off from last week. Taking tomorrow off.

Performance

A.
Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)  max of 165 (PR)

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Clean x 6 reps
24/20″ Box Jumps x 12 reps  step-ups

13 rounds with Dave. My 1st 4 were with 135#. Last 2 with 95#

Performance/Fitness

Four sets for max reps of:
Against a 5-minute running clock . . .
Unbroken Pull-Ups x Max Reps
600 Meter Run  Rowed
115/75 lb. Push Press x Max Reps
Rest exactly 5 minutes between sets

For each set note number of pull-ups completed and number of push press completed.

17/2:23/10
19/2:23/11
18/2:23/12
15/2:33/10


Knee sore at night after doing a set of push-ups. Didn't feel like I strained it or anything, but suddenly sore.

Performance

A.
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps  112
* Set 2 – 75% of possible 1-RM x 2 reps  170
* Set 3 – 85% of possible 1-RM x 1 rep  191
* Set 4 – 90-95% of possible 1-RM x 1 rep  212 (PR)
* Set 5 – Test 1-RM  225(fail) Could have gotten it. Maybe 220 next time.
* Set 6 (optional) – Exceed Set 5 weight

B.
Complete as many reps as possible in 3 minutes of:
Burpees  48 (may have lost count and had 58)

Performance

A.
Three sets of:
Back Squat x 3-5 reps @ 30X1 Modified to performance reps. 5x135, 155, 185, 185, 185. Not heavy.
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111 8's
Rest 60 seconds

B.
Three rounds for time of:  11:12
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps  1st 10 unbroken. 3rd round using pvc. Tough!

Weight

Weight 8:00PM: 219.4

Performance

A.
Bench Press
Set 1 – x 5 reps @ 80% of 1-RM  165 Worked off of 205 max. Should have gone with 225.
Set 2 – x 3 reps @ 85% of 1-RM  175
Set 3 – x 3 reps @ 90% of 1-RM  185
Set 4 – x 2 reps @ 95% of 1-RM  195
Set 5 – x 2 reps @ 95% or more of 1-RM  210
Rest 3 minutes between sets and use that time to warm-up for the Snatch

B.
Three rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps  95#
Ring Dips x 15 reps

8:32

06.13.2012 Performance

A.
Five sets of:
Back Squat x 4-6 reps @ 30X1  135x5, 155x5, 185x5, 185x5, 185x5 Kept it lighter to keep the Rx pace and good form.
Rest 3 minutes between sets and use that time to work shoulder mobility

B.
In teams of three, alternating complete rounds, complete four rounds each for time of:
135/95 lbs Thrusters x 5 reps  115# Maaaaaaybe get away with 135#
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps

12:12 with Matt & Ross

06.12.2012 Performance/Fitness

A.
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
For time:
100 Double-Unders
50 Pull-Ups  Jumping
400 Meter Run  Row
80 Squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Handstand Push-Ups  10 wall climbs
400 Meter Run 

25:28

06.11.2012 Performance

A.
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep  175#, 185# fail

B.
Five rounds for time of:  4:52
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps  (step-ups)

Weight 6:00AM: 219.8

06.10.2012

Weight 8:00PM: 222

06.09.2012 "Hope"

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups


157 reps. Thrusters way more brutal than I expected.

06.06.2012 Fitness

A.
Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)  5's. Felt good. Did last set with 16kg kettlebell.
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg  Regular set-ups.
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of: 4+10
Dumbbell Renegade Rows x 5 reps  35#
Dumbbell Walking Lunge x 20 steps (use same dumbbells)  Dumbbell push-press w/ 35#
Run 200 Meters  rowed

06.05.2012 Performance

A.
Take 15 minutes to build to a 1-RM Clean & Jerk  155# (PR) Could have done more but ran out of time. Maybe 170#.

B.
Five rounds for time of:  10:39
135/95 lbs Shoulder to Overhead x 5 reps  Pretty much jerked 'em all.
Toes to Bar x 10 reps  Brutal!
Double-Unders x 20 reps

06.04.2012 Fitness

A.
Three sets of:
Front squat x 6-8 reps @ 30X1  135x6, 155x6, 175x6 Not to heavy since my knee was hurting this weekend.
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm  55#x10 for all rounds
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

14/36, 13/35, 12/33, 11/33, 10/33
50/48/45/44/43
230

Weight 6:00AM: 218.0