Month: May 2013

130530

Noon:
12×2 safety bar speedy squats
@ 260 (If bar weighs 80)

400m yoke carry @355# (if yoke weighs 175)
400m yoke carry front rack @175#

5 pm
5×3 hang power clean
135,185, 205,215,235

30-20-10
Box jump
Medball squat clean
Grasshoppers
1-Rope climb between each round
11:02

Training at altitude this week (9000′)

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130529

MEB
1rep max with 2 chains (70-85#) 235# bar weight
80% ( w/ chains) 188 x max reps = 8
80% no chains 188x max reps = 16

200 bandie press downs
200 band rows

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130528

130526 – 8 mile hike in snow

130528
5×3 deficits sumo deads 265, 315, 325, 340
80% max reps = 18

3×7 rack pulls overhand no hook grip. 224, 275×2

2×5 min
5 Hang Squat clean 185 (bw)
5 HSPU
2 min rest
4+1, 3+3

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130525

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.
185-195 bar, 100-120 band. (Purple band) kept speed really high

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

1b) 5X2 Bench Press 225,235,245,255,260

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase from last week, and maintain over the remainder of the sets. All reps must be performed with the hips in contact with the bench.

Skill

15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning

Part 1-

7 minute AMRAP of:

7 Hang Power Cleans 165#
30 Split Jumps

130524

Image

LUNCH TIME

For time: 21:46

3 rounds of-

Row 200m
10x 1 Pullup, 1 TTB comboparties

-then-

100′ Walking Lunges 90# overhead (30 steps)

-then-

3 rounds of-

Row 200m
10 Pullup/TTB comboparties

*Notes: This is one continuous piece with no break between the elements.

There wasnt a ton of intensity during this. rowed in the 1:45-1:55 pace range. transitions were slow. Sub’d the comboparties (1pullup, 1 ttb x10) for 3 rope climbs. Row for run since i was downstairs at the work gym.

130522

130522

Lunch time
1a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec.   275#.
Really struggle with low back rounding. need to learn to lock it in at the start.

1b) 5X3 Front Squats @  80% – rest 60 sec.    265×2 then my hip felt funky so i backed down to 245
Evening
 5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec. 80-90 kilo range
not feeling this today AT ALL. jerks were sloppy and wobbly. 
For time: 18:32
25 Pistols (alternating)
25 KB Snatches (alternating) 50#
25 Pistols (alternating)
25 KB Snatches (alternating) 50#
25 Box Jumps 30/24″
25 C2B Pullups
25 Box Jumps 30/24″
25 C2B Pullups

Rough. Day. its 2200 so im going to grab a few winks.

130521

BBG

1)7x1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% (65kg) 0:30 rest

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) 7x2 (touch and go) Power Cleans + 1 Push Jerk @ 75% (80kg)

Didn’t get into the gym till 9 so no time for conditioning and sleep. Busy day tomorrow so hopefully I can get some work in.


PR board. Hoping it changes in big ways this year. 

130520

BBG

1) 5X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
60, 70×2, 75, 80
2a) 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec. 
90, 100×4
2b) 5X2 Tempo HBBS– rest 60 sec.
275, 295×3, 300, 305 lbs 
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
3 rounds for total working time of:
Row 500m
25 Thrusters 45#
10 Pull-ups
Rest – 1:1, 2:1
3:20,3:32,3:25
*All efforts should be at 100% intensity.
Skipped midline

130519

Dynamic effort bench 

9×3 85# bar + 70# band 
100 push-ups
Kipping HSPU practice
3x ME Tate press 30#dumbs
2x trap kerplosions
Cheers to the movement of people that are finding their passions at the bottom of a chalk bucket. 

130517

Morning:

Did some bench press, few sets of 2-3 at 225 and 235. 
Did a couple sets of deadlifts at 330 (felt heavy…that’s not good) 
This week ill be switching programing. I have about 8 (workout) weeks  till I start shift work. 
May 17 snow