Wednesday

A. 2 Clean + 2 Jerks, 1 rep @ 75-85% each min for 15 min **drop clean from top 165<< that was brutal 

B. Squat Clean & Jerk w/ 2 sec pause in jerk catch, 30 reps @ 75% of A for time:10:59

125

C1. CG Bench Press, 6 sets to build to 1RM **125,135,155,165,175,185

C2. Strict Lean Away CTB Pull Ups, 6 x 4-5 reps, rest 90 sec https://youtu.be/8SWOa_jkHSM **do these on bar

6x4

C. Negative Ring Muscle Up- 1/min for 8 min

+

3 sets @ high consistent effort, mix and match order

Row 500m

20 Wallball, 20#

10 Box Jumps, 30” step down

12 Toes to Bar

Rest 3 min b/w sets

 1st 4:24 fell off box took me a sec to get back up

2nd list reversed. 3:54 

3rd wb row t2b box 

3:44

Tuesday- UB Low Vol + LP + Low % Aerobic

A. Power Snatch + Hang Squat Snatch, build to tough single in 12 min **video 115

B. Squat Snatch, 1/min for 15 min @ same 80-95% of A **2 sec pause in catch position100

C1. Supinated Grip Pendlay Rows @ 20X2, 3 x 12, rest 60 sec

95

C2. Strict Press @ 20X2, 3 x 10, rest 90 sec

+ could only do 5 at 95 had to drop to 75 because I only had 25,15,10 plates 

Hill Sprint- 4 x 20 sec MAX EFFORT, rest 90 sec

+

15 min @ 70%

Run 400m

10 Burpees

10 V-Ups

50’ Bear Crawl

+on the last 25 meters of bear crawl to be round 3

3 min AMRAP Double unders
100

A. Pause Snatch, build to a tough single, drop each rep from top 

**pause 3 sec at knee cap on way up

Could only get 125 today

B1. Ring Dip Weighted, 6 sets to build to 1RM *1-no weight, 2-15,3-26,4-35,5-44,6-44

+

10 min AMRAP

5 Ring Pull Ups

5 Clapping Push Ups

7 rounds even

+

3 sets @ consistent effort, mix and match order each set **record times

Run 400m

20 Air Squats

15 Push Ups

10 Burpees

Rest 2 min b/w sets

Round 1 2:59

Round 2 list reversed. Beat it by a second, 2:58

Round three: push-up burpee run air squat 

2:55

B. Halting Snatch Deadlift, 4 x 3 reps @ 110%, rest 2 min **pause 3 sec at knee cap on way up **use straps if needed 145#

C. Wtd Pistols, 4 x 6-8/leg, rest as needed **hold plate in front of you

D1. V-Ups, 5 x 20-30 reps, rest 30 sec 5x30

D2. Good Mornings @ 2020, 5 x 12-15, rest 90 sec 95#

Tuesday- UB ME + UB Density + Mixed MAP

A. Clean & Jerk, 1 rep @ 75-85% each min for 15 min *focus on perfect tech 145

B2. Strict Lean Away CTB Pull Ups, 6 x 4-5 reps, rest 90 sec 6x 5https://youtu.be/8SWOa_jkHSM **video 1-2 sets of these

C. Negative Ring Muscle Up- 1/min for 7 min

+

W4

Friday- Snatch Tech + Snatch CP + Pause FSQ + Core stability

A. 3-Position Snatch, 1/90 sec for 7 sets (high hang, mid thigh, floor),

 building *no failed reps **start @ 85# and build off feel **Knees back on mid thigh position

85(2),95(2) 105(2) 115(1)

B. Squat Snatch + Snatch Balance, build to a tough complex in 12 min ** **video 1-2 sets

The video is the extent of the 12 minutes at 115

C. Front Squat @ 12X1, build to 2RM then drop 10% for 2 sets of 2 *note change in tempo

235  sets at 210 

D1. Front Rack Yoke or Barbell Carry- 4 x 100’ w/ 80-90% 1RM FSQ, rest as needed

245

D2. Farmer’s Carry, 4 x 100’ heavy, rest as needed

100 

Wednesday- UB Low Vol + LP + Low % Aerobic

A. Hang Squat Snatch, build to tough single in 12 min **video

Got up to 105

B. Squat Snatch, 1/min for 15 min @ same weight of A **2 sec pause in catch position

105

C1. Supinated Grip Pendlay Rows @ 20X2, 3 x 10, rest 60 sec

100

C2. Single Arm DB Push Press @ 20X2, 3 x 8/arm, rest 90 sec

+45

Heavy Sled Push- 4 x 12 sec MAX EFFORT, rest 90 sec

+135 last time I moved it once and only pushed to be stuck the whole time 

15 min @ 70%

1 Rope Climb (legless if possible)

100’ Farmer’s Carry, 70#/H

3 x 25 Unbroken Double Unders

10’ Lateral Wall Facing HS Walk both directions

12 GH Sit Ups @ 30X0 **just back to parallel and back up

3 Skin the Cat

1 Front Squat @ 85% 1RM 235

1 round and finished the GHD 

Tuesday- UB ME + UB Density + Mixed MAP

A. Clean & Jerk, 1 rep @ 75-80% each min for 15 min *focus on perfect tech

165 again tried 175 first 5 reps started the. Reps weren't really sharp so I dropped the weight. 

B1. Bench Press, 6 sets to build to 2RM **

185 weren't pretty 

B2. Strict Lean Away CTB Pull Ups, 6 x 4-5 reps, rest 90 sec sets of 5 except what was recorded https://youtu.be/8SWOa_jkHSM **video 1-2 sets of these

C. Negative Ring Muscle Up- 1/min for 6 min

+

The reverse in the turn over was really hard to control still 

10 min AMRAP

2 x 5 Unbroken CTB Pull Ups

2 Ring Dips

4 Ring Push Ups

6 Kipping HSPU’s

+

3 rounds and 1 set of the pull ups, still struggling with the ctb and hspu's had me. 

3 sets @ consistent effort, mix and match order each set **record times

Row 500m

15 KB Swings, 53#

15 Burpees

25 Double Uners

Rest 2 min b/w sets

4:03

2nd

Kb

Burpee

Du

Row 

4:07

Burpee

Du

Kb

Row

Monday- Snatch Tech + Pulls + BSQ + Core stability

A. Pause Snatch, build to a tough double, drop each rep from top **pause 3 sec at knee cap on way up

140 I was feeling it 

B. Halting Snatch Deadlift, 4 x 3 reps @ 105%, rest 2 min **pause 3 sec at knee cap on way up **use straps if needed

165

C. Back Squat @ 30X1, 5 x 5 reps, rest 3 min @ 75% across

240

D1. 5 Strict Toes to Bar + 12 sec L-sit Hang, 5 sets, rest 60 sec

D2. Back Extensions @ 2022, 5 x 8-10, rest 90 sec **hold DB across chest if possible

35db

Saturday- Gymnastics Strength + MAP 1

A1. Ring HSPU from Box @ 3010, 4 x 2-3 reps, rest 60 sec **video 1 sets.. *https://youtu.be/RFtcFCd_5eM?list=PLILd_mn_qPetZdAuP8Ok_VtANFLTfQHS9

Sets of 3

A2. Rope Climb w/ L-sit decent, 4 x 1 reps, rest 90 sec got some what of a L sit, 100% better then last week

+

20 sets @ high effort, mix and match order every time through

5 Power Snatch, 65# << messed up and did all of them as hang power snatches I didn't touch and go

5 Bar-Facing Burpees

5 Box Jump on & Overs, 20”

Rest 45 sec b/w sets

27:31

Friday- Snatch Tech + Snatch CP + Pause FSQ + Core stability

A. 3-Position Snatch, 1/90 sec for 7 sets (high hang, mid thigh, floor), building *no failed reps **start @ 85# and build off feel **video 1 or 2 sets

85(2) 95(3) 105(2)

B. Heaving Snatch Balance + Overhead Squat, build to a tough complex in 12 min **start @ 135 and build off feel  **video 1-2 sets

160 for one complex 

C. Front Squat @ 12X1, build to 3RM then drop 10% for 2 sets of 3 *note change in tempo

225 dropped to 205 

D1. Front Rack Yoke or Barbell Carry- 4 x 100’ w/ 75-80% 1RM FSQ, rest as needed

225

D2. Farmer’s Carry, 4 x 150’ heavy, rest as needed

100 db each hand 

Wednesday- UB Low Vol + LP + Low % Aerobic

A. High Hang Squat Snatch, build to tough single in 12 min **video

95

B. Squat Snatch, 1/min for 15 min @ same weight of A **2 sec pause in catch position

95

C1. Supinated Grip Pendlay Rows @ 20X2, 3 x 10, rest 60 sec

100

C2. Single Arm DB Push Press @ 20X2, 3 x 8/arm, rest 90 sec

+35,40,45

Heavy Sled Push- 4 x 12 sec MAX EFFORT, rest 90 sec

+

15 min @ 70%

1 Rope Climb (legless if possible)

50’ Reverse Bear Crawl

3 x 25 Unbroken Double Unders

10’ Lateral Wall Facing HS Walk both directions

10 GH Sit Ups @ 30X0 **just back to parallel and back up

3 Skin the Cat

Run 200m

Couldn't complete around got stuck on double unders and the lateral walk I just finished the 3 skin the cats

Tuesday- UB ME + UB Density + Mixed MAP

A. Clean & Jerk, 1 rep @ 75% each min for 15 min *focus on perfect tech

165

B1. Decline Bench Press, 6 sets to build to 2RM **2 x 45# plates under other end of bench if you don’t have a declinebench

115,135,155,165,165,170

B2. Strict Lean Away CTB Pull Ups, 6 x 4-5 reps, rest 90 sec https://youtu.be/8SWOa_jkHSM

+

10 min AMRAP

1 Bar-Muscle Up attempt

7 CTB Pull Ups

2 Ring Dips

4 Ring Push Ups

6 Clapping Push Ups

+5 and 1 bar muscle up attempt 

3 sets @ consistent effort, mix and match order each set **record times

Row 500m

15 Wallball, 20#

12 Burpees over Erg

12 Toes to Bar

Rest 3 min b/w sets

1st: 4:19

Row

Wall ball

Toes

Burpee

4:29 I did the list backwards

4:13 

Row

Burpee

Toes

Wall ball

Video is bar muscle up attempt and the 7ctb pull up attempts

Monday- Snatch Tech + Pulls + BSQ + Core stability

A. Pause Snatch, build to a tough triple, drop each rep from top **pause 3 sec at knee cap on way up, pause 3 sec in catch position

105, tried 115 get 2 then 3rd one failed tried twice 

I got told I was slightly leaning on my toes in the receiving position still trying to work on that. 

B. Halting Snatch Deadlift, 4 x 4 reps @ 100%, rest 2 min **pause 3 sec at knee cap on way up **use straps if needed

135 

C. Back Squat @ 40X1, 5 x 5 reps, rest 3 min

255,265,265, 265,265

My girlfriend was telling me that that going down was great but the leaning forward was happening slightly on the way up I guess (kind of like we were talking about a few weeks ago with the core I guess?)

D1. 5 Strict Toes to Bar + 10 sec L-sit Hang, 5 sets, rest 60 sec got told

D2. Back Extensions @ 2022, 5 x 8-10, rest 90 sec **hold DB across chest if possible

30lb sets of 8 

Saturday- Gymnastics Strength + MAP 1

A1. Ring HSPU from Box @ 3010, 4 x 2-3 reps, rest 60 sec *https://youtu.be/RFtcFCd_5eM?list=PLILd_mn_qPetZdAuP8Ok_VtANFLTfQHS9

A2. Rope Climb w/ L-sit decent, 4 x 1 reps, rest 90 sec 

made the mistake and did wod first with a friend to go hard  and couldn't get the L position after the wod so I did 4 rope climbs 

+

20 sets @ high effort, mix and match order every time through

5 Thrusters, 75#

5 Toes to Bar

5 Burpees

Rest 45 sec b/w sets

28:40