Saturday May 29th

Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B.
For time:
Row 1000 Meters

immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by…

Run 800 Meters

May 21st and May 22

Workout of the Day
A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

B.

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups 

Workout of the Day
A.
Take 10-12 minutes to work on Pistols or Pistol Progressions

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Wednesday May 20th

Attendane: Benton, Stanich, Thomas, Serena, Brittany, Jack 

Three sets (12 minutes) of:

30 seconds of Muscle-Ups or Ring Dips

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds Done... at about 75%... it was early 

B.

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

All Sets done at around 2:40 to 3:00. The new belts on the treadmills are great... Also, working out in the morning is very very difficult. Thomas is going to start taking pictures with his smart phone and posting it to the blog to make things prettier. 

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