Summer Training Week 4 (June 24 - 28)

Monday

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min

B. Power snatch; build to a max (work on technique) for 10 minutes

+
Tough part:
3 rounds for time:
15 deadlift 225/125
15 back squat 225/125 (from floor)

Tuesday 

20 min amrap:

2 muscle ups (Burpee Pull Up)

4 Handstand Pushups (Wall Walks)

8 box jumps 24/30 (step down)

 

Everyone keep track of your own sets. Winner buys lunch... 

Wednesday

Partner Workout 

7 Thrusters (Heavy)
1:00 KB Swings 
1:00 Burpee 



Clock set on a 3 minute Timer. When one person is going to other person is timing and counting. Then we switch. One of the better workouts we will do. We could probably do this one outside if we wanted to... we just have to get there on time.

Friday

A. Squat snatch; 1 rep on the 30 seconds for 20 reps @70% 1rm

+

7 TnG power clean and jerk 135/85

Sprint 100m @100%

rest 3 min

x6

Personal Records

Summer Personal Records

Benton:
     Back Squat: 325 x 2 
     Dead Lift: 385 x 1 
     Muscle Ups: 3 EMOTM x 15
     Snatch: 175 (Not Good)

Abbi:


Stanich: 


Richter: 


Joy: 


Jackie:


Molly:


Easy G: 

Week 3 Weekend (June 22-23)

Saturday: 

Andrew - Sit around and shout at Molly and Jackie

Molly and Jackie -

A:
5 Dead Lifts
10 Situps
Rest 1 minute x 10

B:
4 rounds (40 seconds on 20 seconds off)
1. Prone Support
2. Jump Rope
3. Ball Slams (12lbs)

C: Run / Walk workout

Well Jack and Molly got a lot done today. I just kind of sat on the floor and yelled at them to do things while pretending to stretch so I didn't get yelled at for training. Part A was really easy for both of them. Jack used a KB for the dead lifts and Molly used 65 lbs barbell. The second part of the workout seemed to be the hardest for them. I enjoyed it. Tomorrow we are hoping to make it to yoga by 9:00 and then do a little something something around 10:00. Nice job girls!!! 


Sunday:

EMOTM x10
3 HR Pushups

5 rounds with 2:00 rest in between

10 Wall Ball
10 Over-Bar no jump Burpee
10 Overhead walking lunges. (25 lbs)

Molly and Jack are going to be sore tomorrow... Very sore... It was a good one.

Friday June 21 (Week 3)

AM Work

A: 3 Muscle Ups EMOTM x 15

    Others 3 Burpee Jump Pull Ups

All Unbroken (pr)

B: 12 Min AMREP 

                        20 KB Swing

                        10 Bupree

Don't Pace... Just go for it.

Richter: 6 Flat
Joy: 7 Flat 
Abbi: 7 + 18
Benton: 7 + 20
 
We warmed up with 2 on 2 hoops which was a terrible idea. I made an oath to myself last night after watching the 10,000 hours documentary that I would never loose again... We lost this morning. And as I am writing this I am just burned the crap out of my egg thing that I am making. Two looses in 1 day... not good. Good way to end up the week. I could tell things were getting tough for Richter because he by the end the witty comments started to become less frequent (or I just stopped paying attention). We also did part B outside with was very enjoyable. Can't wait for Stanich to get back next week. Our little group is coming together. Have a good weekend!!!

PM Work

EMOTM x 25

2 Power Clean @205 / 1 Dead Lift 

Did some golf camp, and then back in the gym. Did 25 rounds of the complex at 205 all touch and go (it was pretty hard by the end). My legs are dead. Not because they are really tired, but because I was hitting them on the bar so hard. I don't know if it was from getting the weight up or getting the weight down but thighs hurt... As a side note, I did this in the corner of Life Time away from everyone. For some reason a bunch of Stevenson High School D bags decided to gather around me and talk to each other. I just started throwing the bar down and screaming wooooooooo!!! after every set. They moved. The more I work out there the more I dislike it. More workouts outside from now on... and at gravity. I followed this week up with some RUB for lunch... Had a pulled pork sandwich and 2 sweet potatoes... and still hungry. Im going to look for some more food. 

Thursday June 20 (Week 3)

AM Work 

Core Work

10,000 Hours
 
So we were supposed to do core today... I did not and decided it would be a better idea to play ball at LHS this morning... I woke up late and got to the gym very late. No warms up, no shorts, just put on your shoes and go. It didn't go well. It didn't go well at all. Starting to look at programming for next week. The OPT stuff we are doing in the morning is going to be really good. Maybe a track workout for Chris (sorry guys). Tomorrow is going to be really good so make sure you get there on time. Lastly, I found this video and it is awesome. I don't know if it is whole bag of chocolate covered almonds I just eat or what but I got super pumped. Watch it. If you have time watch them all. See if you recognize the song at the end of video 2. New mix tomorrow... Get excited.

Wednesday June 19 (Week 3)

AM Work (Meat Head Day... Hopefully that is the correct Meat)

A1. Press; 8-10x5; rest 30 seconds

A2. Weighted chin up clusters @50x1 1.1.1.1.1x5; rest 15 seconds/rest 3 min (increase weight from 5/6)

B1. Bench press 2, 2, 2, 2, 2; rest 10 seconds

B2. Incline DB bench press 6, 6, 6, 6, 6; rest 10 seconds

B3. Static HS hold; amsap unbroken x5; rest 3 min

This was not a fun one. Meat head totally sucks. I worked my weight up on the weighted chin ups from body weight to 70 pounds with about 3 breaths in between. Abbi and Richter used body weight for all 6 sets. Abbi was jumping off of three plates to get above the bar. Hopefully by the end of the summer we can do atleast 1 strict pull up (That would actually be really good). Part B was a nightmare. Out of the three of us I was the only one sweating. Everyone else was perfectly fine (does this mean I need to work out more?) Hopefully I get a second wind and the PM Workout goes a little smother.

PM Work 

A: Back Squat: 4 3 2 2 

3 Rounds 

:30 Thrusters
:30 Double Unders 
:30 Burpee 

Hit 325 in the back squat today for 2... thats got to be pretty close to a pr or something. Now I am sitting here, blogging, and eating chips which probably isn't the best use of my time. Kept moving in the Metcon but gave myself 10 seconds between sets to record my numbers. Not too bad all in all. Tomorrow is off then ready to hit it hard on Friday to finish up the week. 

Tuesday June 18 (Week 3)

AM Work 

A. Jerk balance; 5x5; rest 90 seconds

B. Push jerk 4-6x5; rest 90 seconds

+

15 min amrap:

3 unbroken CTB chin ups

3 unbroken ring dips

Spent too much time getting ready this morning. Got there late and was not in a very pleasant mood. The jerk moves were good. I was doing more coaching with Abbi and Joy there this morning but I JB'ed 185 by the end and push jerked 155 (only did two sets). Joy worked with the bar the whole time and practiced bouncing it off her hips for the clean. Abbi's for was really good on both, she just needs to get stronger, which she knows. The amrpe only went for 10 minutes, Abbi got 17 full rounds, I got 18 +2 and Joy was around... Joy lost count. It is nice to have other people in the gym with us. Hopefully we can get a few others. See everyone tomorrow. ABS ON!!

PM Work (Noon at lifetime)

10 Sets for time:

5 Clean and Jerk @ 115
7 Toes to bar 
Rest 1 minute 

Did it... Killed it... 115 was too light. Every round was unbroken and under 40 seconds. It was a good one though. That's all I got. Richter is coming tomorrow night. Lets make sure we get started on time. It is going to be a super meat head session.