Tuesday May 19th

Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 65% 175
*Set 2 – 3 reps @ 75% 200
*Set 3 – 2 reps @ 80% 215
*Set 4 – 3 reps @ 85% 225
*Set 5 – 2 reps @ 90% 240
*Set 6 – 1 rep @ 95% 250
*Set 7 – 2 reps @ as heavy as possible 255 (easy but still need to work on mobility
Rest 2 minutes between sets.
B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs (24 inches)
12:18 

Trying Crossfit Invictus for programming. This one was pretty fun. I did the METCON on the turf upstairs and things went fine. Shoulder is kind of hurting still but it really didn't mess with my time. I broke up the wallballs into 2 sets for the first round, 3 sets for the second round, and just tried to survive in the third round. Things I need to pay more attention to. 

1. Mobility 
2. Breathing 

May Week 2

Tuesday: 

1a) 4X10 Front Squats – 80% of your 5RM Front Squat 

1b) 4X5 Strict Pullups – add weight if unbroken and easy

Conditioning:

3 rounds for time of:

10 Power Snatches 135/95#
150′ Shuttle Run (50′ sections)
20 Pistols (alternating)
150′ Shuttle Run (50′ sections)

Wednesday:

7X2 Hang Snatch (just above knee) – work to a max double for the day, rest as needed

Conditioning:

20:00 AMRAP of:

50′ HS Walk40 KB Snatches (20l/20r anyhow) 24/16kg

*sub HS Walk with any level of HS work you are working on*

Thursday:

5X3 Hang Clean + 1 Jerk – work to a max triple for the day, rest as needed

Conditioning: 

For time:

20 Burpee Box Jump Overs 24/20″

30 Throwing Med Ball Situps

40 DB Snatches (alternating) 50/35#

50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 50/35#

May I LETS GO!!!!

Tuesday: 

5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

Conditioning:

For time, with a partner*

60 Pullups 

60 Push Press 95/65# 

60 Lunges 115/75# 

60 Push-ups 

60 Deadlifts 225/155# 

*While work is being done or weight is being loaded, Partner holds a plank 

PM: 

A: Bench Press 5 x 5 - Every 2 Minutes 

B: Pull Up: 3 x 12 (Strict) Every 2 Minutes 

C: Arnold Press (7x15) - Rest 1 Minute 

D: Tricep Push Down (Supinated Grip) 

Wednesday: 

7X3 Hang Snatch (above knee) – work to a max triple for the day, rest as needed between

Conditioning:

Masters Qualifier Event 4:

21-15-9 reps for time of-

Deadlifts 225/155#
Box jumps 24/20″
Handstand push-ups (Kipping is allowed)

Thursday: 

5X3 Hang Clean + 1 Jerk from (just above knee) – work to a max triple for the day, rest as neededWorked up to 225 (Standard) Felt slow off the hip. Need to keep getting better. 

Conditioning:

50 Double-Unders
50′ OH DB Walking Lunges 45/25# (each hand)
20 TTB
50 Double-Unders
20 TTB
50′ OH DB Walking Lunges 45/25# (each hand)
50 Double-Unders

PM: 

A: Bench Press 5 x 5 - Every 2 Minutes 

B: Pull Up: 3 x 12 (Strict) Every 2 Minutes 

C: Cable Row (7x15) - Rest 1 Minute 

D: Incline Curl: (Supinated Grip) 

Saturday:

Tough Mudder!! 

April 4

Monday

7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

50 Bar Facing Burpees – For time.

EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 155/115# Done... fogot time

Tuesday

5X3 Hang Clean (just above knee) + 1 Jerk – work to a max triple for the day, rest as needed Worked up to 205

Conditioning:

10:00 AMRAP of:

10 KB Thruster 24/16kg (right arm)

10 KB Thruster 24/16kg (left arm)

14 TTB Toes to bar were very hard. Went at about 85% the whole time. Pretty good 

Thursday

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (75% of 5RM) perform them AFAP, rest 2:00

1b) 4X5 Strict Pull-up – add weight as needed to keep it challenging, rest 1:00

Conditioning:

4 rounds of:

2:00 to complete-

50′ HS Walk (or 10 Strict HSPU)
ME DU with the remainder of the 2:00

1:00 Rest

Saturday 

15:00 to establish a 1RM Clean & Jerk

Conditioning:

10 Muscle Ups
20 Thrusters 115/75#
30 Hang Power Cleans 115/75#
Run 800 Meters

April 3

Monday Late Start

7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

50 Double-Unders
25 6″ Target Burpees
15 Hang Power Snatches 115/75#
25 6″ Target Burpees
50 Double-Unders

Tuesday

5X3 Hang Clean + 1 Jerk (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

5 rounds of:

200m Run (left corner and back)
1 Rope Climb 15′ (legless if possible)
7 Hang Power Cleans 135/95#

Rest 1:00

Thursday 

4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 between sets

All sets done at 185 (Got pretty tough) 
EMOTM alternating for 15 minutes
4X5 Strict Weighted Pull-up – heaviest possible  – rest 2:00 
Standing Row (10)
Goblet Squats (5) work on technique 
Done... I was pretty tired today but got through the workout. Finished up with 7 sets of 15 cable rows at 120 with 1 minute rest in between sets. Im going to go up in weight and see if I can do it again next week. 

Saturday:

15:00 to establish a 1RM Clean and Jerk Worked up to 245. Cleaned 255 easily but failed on the jerk 

Conditioning:

3 Rounds

5 Power Cleans @ 185

100 Double Unders

3 Rounds

3 Power Cleans @ 195

50 Double Unders

3 Rounds

1 Power Clean @ 205

25 Double Unders... Lets go! 

Really good. Lots of double unders which are always fun. I started doing thrusters but my wrists and shoulders seemed to hurt a lot. I really tried to keep my hips down and my torso upright. It makes the clean a lot easier. 

thats it. 

April Week 3

Monday

7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed Done, worked up to 145 

Strength

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec. Worked up to 225 

1b) 5 Sets of 6 goblet squats Done holding a 25 lb weight 

Conditioning 

For time:

2 rounds of-

A) Row 500m All Out

Rest 1:00

B) Row 500m @ 80% of all pace from A

Rest 1:00 not too bad

Tuesday

7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed

Strength/Skill

2a) 4X1:00 ME TTB – Rest 1:00

2b) 4X3 Push Press from the rack Rest 1:00

Conditioning

Run 800m
30 HSPU's
Run 800m

Thursday 

7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed

Conditioning:

3 Rounds of:

A) 1:00 ME Burpees (100% effort)

rest 1:00

B) 80% of Burpees from A (in 1:00)

rest 1:00

Saturday 

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

2) 10 Minutes to find max clean and jerk 

Conditioning:

5 rounds of:

2:00 to complete:

15 HSPU (strict if possible)
ME DU with the remainder of the 2:00

:30 Rest after each round

April Week 2

Monday

A.

Five sets of:

Deadlift x 6 reps

Rest 2-3 minutes Built up to 325 

B.

“Christine”

Three rounds for time of:

Row 500 Meters

12 72 lb Russian KB Swings 

21 Box Jumps (20″)  Done 

Did this workout after school. It was pretty fun. Its nice to have good bars and good plates. Boom 

Tuesday (Map) 

Attendance: Benton, Stanich, G, Billy Budd, Taegan, Brittany, Jessica

8 Sets

:30 AirDyne / Run

:30 Active Recovery

:30 Burpee

:30 Recovery

:30 Double Unders

:30 Recovery

:30 Pushups

Done. probably averaged 9 burpees and 30 double unders. Switched to situps about half way though because the pushup burpee combo was too much. Listened to Magic all workout... it was Magical! 

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed Shoulder hurt. Didn't do this one

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed Worked up to 235

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed Worked up to 205 

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec. 

1b) 4XME C2B Pullups (do not rip) – rest 90 sec. Done. Did between 4 and 8 pullups for all sets. our pullup bar sucks. 

Conditioning

“Helen”

3 rounds for time of:

Run 400m

21 KBS 24/16kg

12 Pull-ups

Done

Decent workout today. I really liked the cleans from the blocks. I need to work on keeping my chest down when I am jerking. I can feel my back arch at the top. My shoulder hurts from basketball a few weeks ago so I decided to not risk it and avoided the snatches. Tomorrow looks fun? 

Thursday:

1) 10:00 to establish a 1RM Power Snatch

2) 10:00 to establish a 1RM Power Clean & Push Jerk

Strength/Skill

3a) 4X1:00 ME HS Walk – rest 60 sec.

3b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec.

Conditioning

150 Burpees for time.

Saturday

1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

3) 5X3 Front Squats – work to a 3rm, rest as needed

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.