July 31

For time:
Run 1km
100 push-ups**
Row 1km
13:06 **lost count did 107 push-up

push-up: working on hand positioning and the mind… how much rest do we need and how we rest...

July 30

A.Pin pull(set bar in rack 2'' below knee height); x 3,3,2,2,1,1; rest 3 min
335x3, 355x3, 375x2, 385x2, 405x1
410x1

Working on keeping the back straight/engaged.

B.5 min Oly tech-Snatch(no pulling from ground..so hang, snatch balance, OHS, etc....)
45x10, 95x5 - http://www.youtube.com/watch?v=0mYl44GzfGg
145(4+f) - http://www.youtube.com/watch?v=H9P2OrWf-dc
165(f+3)

+

3 rds:
10 alternating Sandbag TGU (40# vest)
100m sandbag Drag (x 2 sandbags) - Used ~90# punching bad
16:32 - http://www.youtube.com/watch?v=-My0JOohTpc

July 28- Class
Squat Clean
45x5, 95x5, 135x5, 175x4
185x(1+2f+1) - http://www.youtube.com/watch?v=depHDTD6RDI
185x4 - http://www.youtube.com/watch?v=rZNksTYSENo
185x4

Working on keeping the bar close to the body and letting the hips fall stright down vs bum moving back/weight on heels.

Split clean
95x5, 95x5, 135x5, 135x5
135x5 - http://www.youtube.com/watch?v=AmXBhaJm5uw
Working on letting the hips drop straight down - preparation for the split jerk!... front foot and back foot evenly distributing the load. and back is engaged/straight.

Split jerk
135x5, 135x5 - http://www.youtube.com/watch?v=8nayLNa_7iM
135x3 - http://www.youtube.com/watch?v=AmXBhaJm5uw
having problems getting the bar down, drains a lot of energy. Shoulders/back not engaging enough and feel a lack of flexibility in this area.

Front Squat

185x5, 185x5
205x3 - http://www.youtube.com/watch?v=XBUdE_i9mfA
205x3 - http://www.youtube.com/watch?v=G77KMMbFGo8
205x3 - http://www.youtube.com/watch?v=saqN16BSFC8

July 27

A.Press; x 5,5,3,3; rest 3 mins
175x5, 185x5, 205x3, 215x(2+f)
B.Wtd. ring dips @ 2020; x 3,3,3; rest 2 mins
80x3, 90x3, 100x3

+

For time:
21 rIng dips
21 pullups
15 ring dips
15 pullups
9 ring dips
9 pullups

1:55 - found the ring dips a lot easier having previously done a few weighted

July 26
A. FS vs chains, 1,1,1,1,1**; rest as needed
263x1, 313x1, 323x1
328x1 - http://www.youtube.com/watch?v=C5xJZSsVzYw
333x1

**Note that each chain weights 21#. However since at standing position, all chains are partially resting on the floor, the net weight of the bar is about 10-15# less.

B. OHS; x 2,2,2; rest 3 mins
215x2 - http://www.youtube.com/watch?v=SpcmMIIOTB0
225(f) - http://www.youtube.com/watch?v=0QHyaskb-Rw
225x2 - http://www.youtube.com/watch?v=-sQ98fzIYcs

C. 5 min Oly tech - hang squat snatch (2sec down)
45x5 - http://www.youtube.com/watch?v=ZjkwAaApWnc
95x(3+f+1) - http://www.youtube.com/watch?v=dvtXEzH6mYE
135(1+f+3)

+
5 sets @ 95%
5 FB Deadlift-Heavy @ 305#
40m sprint
rest 5 min actively
Round 4

July 24

10 min amrap:
21 DU
14 T2B
7 HSPU
8rounds + 6 DU

July 23

A.Pin pull(set bar in rack 2'' below knee height); x 5,5,3,3,1,1; rest 3 min
335x5, 335x5, 385x3, 405 3, 415x1, 425x1

B.5 min Oly tech-Snatch(no pulling from ground..so hang, snatch balance, OHS, etc....)
Hang Squat Clean - 2 sec at bottom position then push up
45x5, 70x5, 95x5, 135x4

+

3rds:
5 log clean and press from hang-Heavy (135# fat bar)
50m Keg Carry-@ waste (Keg was empty so did 100m carry @ waste)
100m Backwards sled drag-Heavy (220# in sled)
*make it all grunt work, so heavy, slow and grinding..don't get your engine revving to fast.....
Time: 23:40
Legs were toasted. Back feel tired from the DL and sled drag!

July 21- Class

Drop Snatch - Stay in the catch position 2sec before pushing up
45x6, 70x6, 105x6, 120x4, 135x4, 155x3

Squat Clean - Worked on keeping the bar close to the body. Moving forward as cleaning the bar
135x6, 135x5, 165x4, 185x3, 207x3

Jerk - Working on keeping rack position during the push (legs). Motion is Vertical. Back should NEVER break/move forward
135x6, 155x4, 185x3, 170x3

Front Squat
170x5, 170x5, 170x5

July 20
A.FB CGBP; x 5,5,5,5; rest 3 mins
125x5, 165x5
185(4+f) - http://www.youtube.com/watch?v=KpnCHcCnuxs
180x5 - http://www.youtube.com/watch?v=0OJq1z52uv4
182x5 - http://www.youtube.com/watch?v=VmQDDwcmi9M

B.Wtd. ring dips @ 2020; x 5,5,3,3; rest 2 mins
70.4x5, 72.9x5, 80x3 - http://www.youtube.com/watch?v=pdoLH89EvK4
85x3 - http://www.youtube.com/watch?v=_Z4wZVuhWEg

+

For time:
30 burpees
40 C2B
50 Cal row
6:06
 

July 19
A. Box squat vs chains, build to a tough 3 in 6 sets; rest as needed (each chain weight 21#)
263x3, 303x3, 355x3
393x3 - http://www.youtube.com/watch?v=QVyJq8F0NfU
413x3 - http://www.youtube.com/watch?v=n6OissZ67E8
455x3

B. OHS; x 5,3,2; rest 3 mins
184x(4+f) - http://www.youtube.com/watch?v=h7gXi7cVnow
205x3 - http://www.youtube.com/watch?v=Tls0juxOqNM
225x2

C. 5 min Oly tech - Squat Clean & Jerk

135x5, 185x5 - http://www.youtube.com/watch?v=G2RbcRu6s8E

+

5 sets @ 95%

20 Tire flips (~200#)

25 KBS-HEAVY(Eye Level - 80#)

rest 5 min actively

4th set - http://www.youtube.com/watch?v=W26s-UUn1Ac

Jul 17
For time:
15 power snatch 115#
21 T2B
12 power snatch
21 T2B
9 power snatch
21 T2B
6:52 - all T2B were done unbroken. The weight of the snatch feels heavy to attempt doing touch and go.

July 16

A.Snatch DL with strap @ 40x1; x 3,3,2,2,1,1; rest 3 min
255x3, 275x3
315x2 - http://www.youtube.com/watch?v=m6W96Zu1cOE
335x2 - http://www.youtube.com/watch?v=u-sFbiMvSxM
355x1 - http://www.youtube.com/watch?v=tTkEy7n1cfc
365x1 - http://www.youtube.com/watch?v=LjC9EkC4AA4

B.5 min OLY TECH- Snatch specific
Find the bottom position weight distribution - weight in middle of foot
45x5, 95x5, 115x5 - http://www.youtube.com/watch?v=mlt0jXP0C04
135x5 - http://www.youtube.com/watch?v=Efz3tY0XH_E

+

3rds:
40m Tire/sled push-Heavy but still moves (145lb on sled)
15 KBS- 32kg
5 atlas stone lifts-load to an object at belly button height (117lb stone)
12:22 - sled was hard to push after the 1st round. Legs and back worked hard this day!

July 14- Olift Class
1 squat clean/2 front squat drop bar, 1clean/1jerk
85x6, 155x3, 175x3

Drop Snatch - 2 sec at bottom
45x5, 75x5, 105x(3+f), 105x(1+f+2), 105x(f+3), 105x4, 105x4

Front Squat
135x3, 185x3, 205x3, 230x3

July 13

A.High Incline press; x 5,5,3,3,1,1; rest 3 min
155x5, 155x5, 175x3, 177x3
185x1 - http://www.youtube.com/watch?v=aGXTYqIM0Wo
205xf - http://www.youtube.com/watch?v=nSoj2MjFy4Y

B.Wtd. Dips; x 3; x 3; rest 3 min
80x3, 90x3 - http://www.youtube.com/watch?v=hPuDe3v_gbQ
100x3 - http://www.youtube.com/watch?v=-ikBTCnNnIs

C. 5 min OLY TECH - Full Squat clean
45x5, 135x5, 190x5

+

3 Rds for time:
1 KB snatch-24kg R
3 TGU- 24kg R
1 KB snatch L
3 TGU L
4:57 - http://www.youtube.com/watch?v=zgv6g4tiUjg

July 12
A.BS @3010; x 4,4,3,3,2,2; rest 3 min

225x4, 245x4, 265x3
275x3 - http://www.youtube.com/watch?v=nFd0pFKrqqQ
285x(1+f) - http://www.youtube.com/watch?v=hGPCYn2MOmE
285x2 - http://www.youtube.com/watch?v=XDwu1i-ZlVg

B.OHS; x 3; x 3; rest 3 min
185x3 - http://www.youtube.com/watch?v=1U6xDgdlc0s
225xf - http://www.youtube.com/watch?v=PgeyxQaYNUU
225x(1+2f)

C. 5 min OLY TECH
Full squat snatch - 2sec in the catch position
45x5, 95x5, 135x5 - http://www.youtube.com/watch?v=3gtUCFfCB9k
+
3 sets @ 90%
40yrd sprint
40m heavy F.CARRY @ 24kg/h in front rack-sprint....
rest 4 min actively - http://www.youtube.com/watch?v=Pe-G63x9th4
Fun!

July 10

10 min amrap
7 KBS-24KG
5 HSPU
3 box jumps 30''

12 rounds + 7KBS
broke the HSPU on the 12th round! this was challenging!

July 9

A.Snatch DL with strap @ 40x1; x 3-5; x 5; rest 3 min
245x5, 255x5, 265x5, 270x5, 275x5

B.5 min OLY TECH- Snatch specific
45x5, 75x5, 95x5, 125x0
+
3rds:
6 Tire flips
9 C+J- 135#
30m atlas stone Carry
7:30
clean& jerk felt good. need to get under the bar a lot faster!
http://www.youtube.com/watch?v=FPhKMmcZi_M

July 7- Class

Full Squat Snatch - Controlling Catch Position

45x5, 75x5, 95x5, 120x(2f+1+f), 120x(3+f), 120x4, 120x(2+f+1), 120x4

Full Squat Clean
120x5, 185x(2+f+1), 185x4, 185x4

Front Squat
185x4, 185x4, 185x4, 185x4, 185x4

July 6
A.Strict Press; x 5,5,5,5; rest 3 min
110x5, 120x5,122x5, 122x5

B.Wtd. Dips; x 4,4,4; rest 3 min
76#x4, 81#x4, 86#x4

C. 5 min OLY TECH
Full squat snatch catching the bar and staying in the pocket for 2 sec to control the bar. then stand up in control
45x5, 100x5, 115x4, 115x( 1+f+2)
+

For time:
30 burpee
200 DU
30 burpee
4:30
199DU unbroken! - lost my concentration

July 5

A.FS w/ Bands(Average bands); x 5,5,3,3; rest 4 min
185x5, 195x5, 220x3, 225x3

B.OHS; x 3,3,2,2; rest 4 min
195x3, 200x3(PR), 215x2(PR), 225x(1PR + f)

C. 5 min OLY TECH
Full squat snatch catching the bar and staying in the pocket for 2 sec to control the bar. then stand up in control
45x5, 95x5, 115x(1+f+2), 135x( 1+f+2)
+
3 sets @ 90%
10 atlas stone squat clean
50m backwards tire drag-moderate weight
rest 4 min actively
FUN!
the backwards tire drag was hard during the last set.

June 30
thurs - class

Full Squat Snatch
45x6, 45x6, 95x4, 115x4, 115x4, 135x(2+f+1), 135x4, 135x(3+f), 135x4, 135x4

Full squat clean
135x6, 165x4, 185x4, 185x4, 185x4

Front Squat @ 185 3232, 2min rest
185x4, 185x4, 185x4, 185x4, 185x4

June 29

A. standing db press - parallel grip @ 12X2; 4-5 x 5; rest 3 min
50x5, 50x5, 50x5, 50x5, 50x5
B. ring dips wtd @ 20X1; 2-3 x 3; rest 2 min
70x3, 80x3, 85x3
C. oly tech work - jerk - 7 min
135x5, 175x4, 175x4, 175x4
+
power clean 165#
push press it to upper back
walk 50 m with it
drop it
perform 15 burpees
(repeat 4 more times for a total of 5 trips)
This was mentally hard when walking back the 50m. Good to work on mental :)

June18
A. back squat - 3 x 3; rest 5 min - building set

225x3, 255x3, 365x3, 375x3
B. front squat - 3 x 3 @ 80%; rest 2 min
220x3, 220x3, 220x3
C. oly tech work - 5 min
Full squat snatch
45x6, 65x6, 95x6, 135x1
+
5 stone ground to shoulder - 100# preferable
FUN!!!!! - used 135# stone
rest 2 min x 4
+
row 20 sec @ max effort
107m, 109m, 110m, 109m
rest 1:40 x 4