A. Bench Press - build quick to a tough 3; rest as needed
B1. Ring Dips strict @ 31X1; amrap x 5; rest 20 sec
B2. Clean Grip DL @ 20X0; 5-7 moderate load x 5; rest 3 min x 5
C. GH Raises @ 2010; 8-10 x 4; rest 1 min
+
AMRAP Burpees in 20 sec walk 40 sec x 5
Results:
BP: 155#
Ring Dips: 6,4,3,3,2
DL: 225 x 5
GH Raises: 10 each round
Burpees: 7-7-7-7-6
A. BB Forward Lunges @ 2011; 12 steps total/set - building per set x 5 sets; rest 2 min - alt
legs per rep
B1. OHS @ 4211; knees out on down and up - 5 reps; rest 20 sec
B2. Rope Ascent no feet x 2; rest 4 min x 3
C. as many 1-5 strict chin up unbroken ladder in 10 min
D. side bridges - 30 sec/side x 3/side; rest 10 sec b/t sides
Results:
BB Lunges: 65-75-85-95-105
OHS& Rope Asscents: 65# + 2 each round
Chin Ups: 2 full ladders+ 3
knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min
+
A. High Hang Power Clean tech work - work on hip ext; rest as needed - 7 min
B. Bench Press - 55% 1RM; 8 sets of 2 @ 20X1; rest 45 sec
C. KBS - 1,5 pd x 12 x 3; rest 1 min
D. back extensions @ 1010; 20 x 3; rest 1 min
Results
Knee Tucks: Complete
Power Clean: 145#'s
Bench Press: 100#'s
Swings and Back Ext: Complete
A. DB Russian Step Up @ 1110; 10/leg x 3; rest 1 min b/t legs
B. Walking Lunges - 200 for time
C. GHD sit ups - 100 for time
D. HSPU - 50 for time
(rest 1 min b/t b and c and d)
Results:
DB Step Ups: 35#'s
Walking Lunges: 7:30
GHD: 15:12
HSPU: 7:12 (still not reaching full depth on HSPU, but working on it)
A. Bench Press - build quick to a tough 5; rest as needed
B1. Ring Dips strict + 15# @ 31X1; amrap x 5; rest 20 sec
B2. Clean Grip DL @ 20X0; 3-5 moderate load x 5; rest 3 min x 5
C. GH Raises @ 2010; 8-10 x 5; rest 1 min
+
AMRAP Burpees in 20 sec walk 40 sec x 6
Results:
BP: 165#
Ring Dips: 5,5,4,4,3
DL: 205#x 5 each round
GH Raises: 10 each round
AMRAP Burpees: 7,7,7,7,6,6
A1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20
sec
A2. CTB chin ups x 25/set x 5; rest 5 min
B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg
C. FLR on rings - 300 sec accumulated
knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min
+
A. High Hang Power Snatch tech work - work on hip ext; rest as needed - 7 min
B. Bench Press - 55% 1RM; 8 sets of 3 @ 20X1; rest 45 sec
C. KBS - 1,5 pd x 15 x 3; rest 1 min
D. back extensions @ 1010; 20 x 4; rest 45 secA1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20 sec
A2. CTB chin ups x 25/set x 5; rest 5 min
B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg
C. FLR on rings - 300 sec accumulated
Results:
CTB: Complete..hands still tore up...sucked
DB Split Squat: 25# DB
FLR Rings: 11:55
knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min
+
A. High Hang Power Snatch tech work - work on hip ext; rest as needed - 7 min
B. Bench Press - 55% 1RM; 8 sets of 3 @ 20X1; rest 45 sec
C. KBS - 1,5 pd x 15 x 3; rest 1 min
D. back extensions @ 1010; 20 x 4; rest 45 sec
Results:
HH PC: 90#'s
BP: 100#'s
KBS & Back Ext: Complete
Results:
HH PC: 90#'s
BP: 100#'s
KBS & Back Ext: Complete
A. BB Forward Lunges @ 2011; 10 steps total/set - building per set x 5 sets; rest 2 min - alt legs
per rep
B1. OHS @ 4211; knees out on down and up - 5 reps; rest 20 sec
B2. Rope Ascent no feet x 2; rest 4 min x 4
C. as many 1-5 strict chin up unbroken ladder in 10 min - be precise on form to compare to last
time
D. side bridges - 30 sec/side x 4/side; rest 10 sec b/t sides
Results:
BB: 70,80,90,100,105
OHS:65#+2 ropes each round
Chin Up: 3Complete Ladders
Results:
BB: 70,80,90,100,105
OHS:65#+2 ropes each round
Chin Up: 3Complete Ladders
A. Clean Grip Dead Lift - take up to a heavy triple fast
B. in no more than 3 more sets, take up to a heavy single - clean grip DL - rest as needed
C1. High Hang Power cLEan - 2-3 heavy; rest 5 sec
C2. Max height Box Jump - 1 attempt; rest 5 sec
C3. KBS heavy x 6; rest 6 min x 4
D. GH Raises - 15 x 4; rest 1 min
Results:
DL: 275#
HH PC: 85#'s
Box Jump:41"
KBS; 2 pood
Raises: Complete
Results:
DL: 275#
HH PC: 85#'s
Box Jump:41"
KBS; 2 pood
Raises: Complete
A1. Front Squat @ 30X0; 5 sets of 3 perfect reps each set of 3 - feel it out for weight; rest 20 sec
A2. CTB chin ups x 25/set x 5; rest 5 min
B. DB Split Squat @ 30X0; 4-6 x 4; rest 1 min after each leg
C. FLR on rings - 300 sec accumulated
Results:
FS: 170#
CTB: Complete
DB Split: 35# DB
FLR Rings: 11:58
Results:
FS: 170#
CTB: Complete
DB Split: 35# DB
FLR Rings: 11:58
knee tucks in place - low ground reaction time - 5 reps/set x 5; rest 1 min
+
A. High Hang Power Clean tech work - work on hip ext; rest as needed - 7 min
B. Bench Press - 55% 1RM; 10 sets of 2 @ 20X1; rest 45 sec
C. KBS - 1,5 pd x 15 x 3; rest 1 min
D. back extensions @ 1010; 20 x 3; rest 1 min
Results:
Knee Tucks: Complete
HH PC 90#'s
BP: 105#
KBS: Complete
Back Ext: Complete
Results:
Knee Tucks: Complete
HH PC 90#'s
BP: 105#
KBS: Complete
Back Ext: Complete
A1. Push Press @ 12X1; 6,6,4,4,2; rest 2 min'
A2. Chin Ups - amrap + 35# strict; rest 2 min x 5
B1. HSPU - 15/set x 4; rest 90 sec
B2. COVP kipping chin ups - 15/set x 4; rest 90 sec
Results:
PP: 115,115,135,135,145
Chin Up: 5,4,3,3,4
HSPU: Complete...still not at full depth
COVP: Complete unbroken each round
While all this was going I did daily WODS and Found my I rep max on the following:
Dead Lift 385# Got 405# off floor but couldn't get it done...
Press 145# New PR
Front Squat 245# New PR
All this training has paid off I have felt better on Box Jumps and Pull Ups...like seeing the new PR's...Keep it coming Coach...
Results:
PP: 115,115,135,135,145
Chin Up: 5,4,3,3,4
HSPU: Complete...still not at full depth
COVP: Complete unbroken each round
While all this was going I did daily WODS and Found my I rep max on the following:
Dead Lift 385# Got 405# off floor but couldn't get it done...
Press 145# New PR
Front Squat 245# New PR
All this training has paid off I have felt better on Box Jumps and Pull Ups...like seeing the new PR's...Keep it coming Coach...
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