Saturday 5/25/19

AM

a couple more work outs from the competition I did last weekend....

100cal Row
80 wallball 20/14 lbs
60 GHD
40 Box jump over 24"/20"
96' overhead walking lunge double KB 53/35 lbs

PM

9-7-5-3-1
Ring MU
Squat Snatch 135/95 lbs (47% of 1RM)


Friday 5/21/19

AM

A. Work up to heavy single split jerk from blocks
Hit 325, 345 and 355. JUST missed 375.

B. Work up to heavy snatch + hang snatch
This was not very on today. Hit 235 as the last success of the complex. I hit 255 for just a snatch and hit 265 after a few misses.

C. Work up to heavy single back squat
Well, after 410 for a set of 5 last week, 405 felt pretty dang heavy today! Finished at 416.5 D. 3x3 tempo front squats @32x1 Went 245, 265, 275

PM

Rogue invitational work out:
21-15-9
Deadlift 315/225# (60% of 1RM)
Burpee pull up

6:09


Wednesday 5/22/19

AM - only session today

A. Push jerk; 1 set amrap unbroken 205# for quality (65% of 1RM)
25 clean reps. Last 3 had a pause in rack.

+

For time:
10 hang power clean 165# (50% of 1RM)
12 OHS 165# (45% of 1RM)
4 rope climbs
8 hang power clean 165#
12 OHS 165#
18 muscle ups

4:40 Got grippy after. All B.B. UB. Did mups 12-6.

rest as needed

For time:
3-2-1 Pegboard
12-8-6 Overhead step overs 20" (35# KB's, keep arms locked out)
100-100-100 farmers walk 135#/hand

6:20 Weird and grippy in a different way but good!

rest as needed

For time with weighted vest:
50 foot hand over hand rope sled pull
50 TTB 50 foot hand over hand rope sled pull standing
50 kipping pull ups
50 foot hand over hand rope sled pull
100 foot pinch plate carries 45#/hand

9:40 Arms are tired now. Went 15-15-10-10 both TTB and pull-ups.


Tuesday 5/21/19

AM

Team workout w/ Mia: (if you dont have a partner, cut the work in half)
800m run together
40 bench press (225/155) shared
100’ hs walk, 50’ each
200 cal c2 bike (switch every 20)
100’ hs walk, 50’ each
40 bench press (225/155) shared
800m run together

Took around 27 min. I probably did 50 of the 80 bench. Was fun!

PM

3 x 15 min amraps with 5 min rest between
A. 21 cal row, 15 hspu (8 strict, 7 kip), 9 dB regional style lunges (45#)
B. 21 cal ski, 15 wallball (20#), 9 axle snatch (75)
C. 21 cal c2 bike, 15 dB hang clean and jerks (45#), 9/9 monkey bars

Completed exactly 5 rounds of each of them at a moderated intensity. It was SO hot!


Monday 5/20/19

AM

Swim sesh open water:
600m warm up
800m swim

Run swim run
400m run
600m swim
400m run
+
2 rounds:
200m run
10 push-ups
20 air squats
200m swim

About 2,500m swimming in total Felt great!

PM

1000 Run
30 pull ups
60 Push ups
120 air squats
1000m Run

Done.
+
Work up to a heavy Barbell clean and jerk
done, felt good.


Saturday 5/18/19

AM - only session today

A. Strict press; 5x5; rest 90 seconds
155, 160, 165, 170, 175
B1. Weighted pull ups; 2-3x4; rest 90 seconds
B2. Bench press; 2.2.2x4; rest 15 sec/rest 3 min

Finished with 88#x3 pull-up and 255 bench.
C1. Ring dips; 10 reps x4; rest 1 min
C2. Strict CTB pull ups with weighted vest; amrap unbroken x4; rest 1 min 8-7-7-6

+
12 min amrap:
3 strict muscle ups
6 strict hspu

10 or 11 rounds
+
D. Jerk grip partial squat straight arm band overhead pulls; 15 reps with 2 sec hold x4; rest 90 seconds
E1. 90 degree bent arm in front external rotations with mini-band; 10 reps with 2 sec hold at end range x3; rest 1 min
E2. Bent knee L hold on bar with hands touching; 15-30 seconds x3; rest 1 min

Complete!
Even though I didn’t “want to” it was probably good to do a little lower body deload this today.


Friday 5/17/19

AM

Longer easy continuous run 45 minute continuous
done, felt good.

PM

Getting out of your usual element - go to adrenaline rock climbing gym.
Done, really fun!