Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 70% of FSQ 1RM- 4 x 7/13, rest 2-3 min **7 front squats, rack it then straight into 13 BSQ’s w/ same weight

185lbs

B1. Bench Press @ 20X1, 5 x 5 reps, rest 90 sec @ 135# across

B2. Wtd Pull Up @ 20X1, 5 x 5 reps, rest 90 sec @ 12-15# across

14lbs

C1. Single Arm DB Press, 4 x 12 reps, rest 90 sec @ 40#

C2. Single Arm Bent Row, 4 x 14 reps, rest 90 sec @ 50#

D. Dragon Flags, 4 x 4-6 reps, rest as needed

These I struggle getting up off the bench dont know if was cheating to kip up With my butt and do a slow negative but I did that for sets of 4

I was having a lot of trouble with these

We found the midline weakness! Atleast part of it.

Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 50%, 20 TnG, 10, 10, 10, go every 4 min

160lbs

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

B2. Strict HSPU’s 5 x 1.1.1, rest 90 sec **do 1, drop rest 10 sec, do 1, drop rest 10 sec

C. Front Rack Reverse Lunge off 45 + 25# plate, 3 x 10/leg, rest 60 sec b/w legs

Started at 95 got up to 135 these threw me off at first but started to get the idea second set.

+

10 min @ 70%

Row 200m

2 Turkish Get Ups/arm, 35#
5 rounds 95 meters

Tuesday- Press/Pull Int + LP + Skill EMOM

A1. Push Press @ 40X2, 4 x 5 reps, rest 60 sec

95-155

A2. Pendlay Row @ 20X2 w/ supinated grip, 4 x 8, rest 60 sec

+95-115

Sled Push Heavy, 4 x 10 sec MAX effort, rest 1:50

+90lbs tips would for this would be helpful as well my first push is always great then rest of the sets its a struggle to get 10 feet

32 min EMOM

1st- 10 Wallball, 20# + easy bike remaining time

2nd- 20 Double Unders + easy bike

3rd- 8 Burpees + easy bike

4th- 10 Russian KB Swings, 53# + easy bike

Monday- BSQ Int/BSQ Mod + Snatch Tech + Clean Tech

A1. Back Squat @ 90%, 5 x 1, rest 30 sec

285

A2. Back Squat @ 75-80%, 5 x 5, rest 2-3 min **set up 2 bars if possible

255

B. Power Snatch + Snatch, 1 complex/min for 10 min, start @ 65%

125<<< I was sweating so bad I could get a good grip for snatch or clean. (If you have tips it would help) tried chalk tried towels nothing was helping lol

C. Squat Clean + Hang Clean, 1 complex/min for 10 min, start @ 65%

+ 185

10 min Bike cool down

Saturday- Mixed MAP

5 sets @ high consistent effort

Row 500m

10 Toes to Bar

15 Wallball, 20#

20 Box Jumps, 24” step down each rep

25 Double Unders

Rest 5 min b/w sets

Set 1: 4:41

2: 4:44

3:4:53

4:5:05

5:4:52

Friday

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 65% of FSQ 1RM- 4 x 7/13, rest 2-3 min **7 front squats, rack it then straight into 13 BSQ’s w/ same weight

175

B1. Bench Press @ 20X1, 5 x 5 reps, rest 90 sec

115,125,135,145,155

B2. Wtd Pull Up @ 20X1, 5 x 5 reps, rest 90 sec

10lbs

C1. Single Arm DB Press, 4 x 10 reps, rest 90 sec

40lbs

C2. Single Arm Bent Row, 4 x 12 reps, rest 90 sec

50lbs

D. Dragon Flags, 4 x 4-6 reps, rest as needed

Sets of 4

Wednesday

MAP

A. Clean & Jerk, build to 1RM

185, failed 190 tried could get the jerk

B. Push Press, build to 1RM in 6 sets

125

C. 50 Strict Pull Ups for time:

8:51

C. video some muscle up attempts

+

10 min AMRAP

Box Jumps, 24” step down each rep

143

Tuesday

- Snatch Tech + Pulls + BSQ + Core stability

A. Hang Snatch from Below Knee, 1/min for 15 min **start @ 65% and build as desired, no failed reps

Started at 95 got to 135

B. Pause Snatch DL, 3 x 5 reps, rest 2 min **pause 2 sec @ knee cap on way up (80-90% of 1RM Snatch)

135

C. Back Squat @ 13X1, build to 3RM in 12 min

255

D. Back Squat @ 13X1, 3 x 3 @ 80-90% of C, rest as needed

225

On vacation- Monday

A. Strict HSPU attempt max reps

+ 5

As Long AS Possible every min on the minute

5 Pull Ups

10 Push Ups

15 Squats

**if you can’t find a spot to do pull ups, do 5 V-Ups

**if you get to 40 min, stop there

Minute 17

- Snatch Tech + Pulls + BSQ + Core stability

A1. Pistols, 5 x 10/leg w/ pause at bottom, rest as needed b/w legs

A2. Clapping Push Ups, 5 x 10, rest as needed

B. Lunge Jumps, 4 x 16 alternating (8/leg)

C. V- Ups, 4 x 20-30, rest as needed

Then I did Thursday

95 pound bar

30 overhead squats

50 push ups

Then 2 rounds

15 ohs

25 Pu

All for time

Roughly 11 minutes

Friday before vacation

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

A. Squat Snatch, 1/min for 10 min, start @ 55% and add 5%/min.  If you move through with no failed reps, continue off the clock as high as possible

Started at 75,got to round 12 140 pounds 

B. Squat Snatch, 1 rep @ 70% of heaviest from A for 30 reps, pause 2 

sec in catch with no foot movement

12:12 at 100

C. Front Squat, build to 1RM

Got to 225 don't know it was because back or what..

D. Front Squat @ 85% of C, 1 x Max Unbroken reps

8, @ 185 my mid section was giving out and started folding

E. Good Mornings @ 3030, 3 x 10, light to moderate weight, rest 90 sec

65

Wednesday- UB Low Vol + LP + Low % Aerobic

A. Squat Snatch build to 1RM

125 back is really tight from Monday

B. Squat Snatch @ 75% of A, 30 reps for time **no foot movement in the catch

95, 8:06 all sIngles

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

105, then last 2 sets 80 (back)

C2. Strict Press @ 20X2, 3 x 8, rest 90 sec

+80 , 85, 85 

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

+couldn't figure out how to read the distance 

Row 250m

15 KB Swings, 53#

25 Burpees

15 KB Swings, 53#

Row 500m

15 KB Swings, 53#

25 Burpees

15 KB Swings, 53#

Row 250m

+12:03 I think had to do 46 kb do to the back 

3 sets Max Unbroken Double Unders, rest 1-2 min b/w sets

59

57

23

Tuesday- UB ME + UB Density + Mixed MAP

A. Clean & Jerk, build to 1RM

175, my hamstring and back are really sore from yesterday. 

B1. Standing Press, build to 1RM in 6 sets

At 5 I maxed out at 135

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

C. video some muscle up attempts

+

10 min AMRAP

3 Ring Dips

3 Pull Ups **trying to pull belly to bar, getting as low on belly as possible

10 rounds 3 reps pulls went to about sternum 

+

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

Run 400m (best of knowledge)

12 KB Swings, 53#

12 Toes to Bar

12 Wallball, 25-30# if possible(only 20 pounds) 

12 Box Jump Overs, 30”

Rest 2 min b/w sets

4:54

List reversed: 4:58

Box jump over 

Run

T2b

Wb

5:03

The class convinced me to do "Bradshaw" I time capped on the last round I was smoked from Saturday's workout because I had to do it Sunday due to work and still not feeling well 

Monday- Snatch Tech + Pulls + BSQ + Core stability

A. Pause Snatch, build to a tough single, drop each rep from top **pause 3 sec in catch position

135

B. Halting Snatch Deadlift, 4 x 3 reps @ 115%, rest 2 min **pause 3 sec at knee cap on way up **use straps if needed

175

C. Back Rack RFE Split Squat, 4 x 6-8/leg, rest as needed **

155

D1. Hollow Hold, 5 x 30-40 sec, rest 30 sec

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

D1-d2 didn't do my back got hurt from the deadlifts 

Saturday- Gymnastics Strength + MAP 1

A1. Ring HSPU from Box @ 3010, 5 x 5-6 reps, rest 60 sec *https://youtu.be/RFtcFCd_5eM?list=PLILd_mn_qPetZdAuP8Ok_VtANFLTfQHS9

A2. Rope Climb w/ L-sit decent, 5 x 1 reps, rest 90 sec

+

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

5 Hang Squat Cleans, 85#

5 Pull Ups

5 Burpees

Rest 45 sec b/w sets

28:18

W5

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

A. 2-Position Snatch, 1/90 sec for 7 sets (high hang, mid thigh, floor), building *no failed reps **start @ 95# and build off feel **Knees back even more on mid thigh position

125

B. Squat Snatch + 3 OHS, build to a tough complex in 12 min ** **video 1-2 sets **145

C. Front Squat @ 12X1, build to 1RM then drop 15% for 2 sets of 2 knees 

D1. Front Rack Yoke or Barbell Carry- 4 x 150’ w/ 80-90% 1RM FSQ, rest as needed

D2. Farmer’s Carry, 4 x 50’ heavy, rest as needed

C-d2 didn't do because i went home not feeling good.