2/27

A. 1 1/4 FS; 6,4,2,6,4,2 Rest 3:00 – first wave 90% of last week’s 6,4,2, second wave heavier than 1st
95, 105, 115, 125, 130, 140

B. 1-arm DB Bench Press with bridge; 6-8/arm x4; Rest 60 seconds between arms –

C1. DB chainsaw row; 3-5/arm x4; Rest 60 seconds
25, 30, 35, 40

C2. KB 1-arm Overhead walk; 4×50 meters; Rest as needed between arms, 50 meters per arm – HEAVY
.74, 1. 1. 1 pood

+
20 minute time cap
1k row
3 pistols per leg
750 meter row
10 wallballs 14# 9′
500 meter row
7 burpee over rower
250 meter row

time: 16:05

2/27

02/26 + VDs

A. clean grip RDL + HPC; 5.1 x4; Rest 2-3 minutes – video final set
83, 88, 93, 98, 103

B. Clean segmented DL; 3,3,3,3; Rest 2 minutes
103, 115, 135, 145

+
12 sets
30 second DU
30 second rest

40, 30, 40, 48, 50, 50
40, 44, 45, 50, 54, 27

+
5 rounds, for time – 85%
400 meter run
7 PS – you pick weight, shoud be tough but manageable #75

14:48

Rest 5-8 minutes

For time – 85%
21-15-9
KB swing 1.5 pood
Burpee to 6″ target

02/26 + VDs

2/24

A. Front rack walking lunge into push press; 12 steps x5; Rest 90 seconds – take one lunge, then feet back together and push press the weight. – get heavy
53, 58, 63, 68

B. EMOM 12 minutes; TTB 8-12
UGH barely made it 8, 8, 8, 9, 8, 8 ……. 8

+
4 sets – tough pace on each
250 meter tough row
12 max effort broad jumps
9 deadlift 155#
6 pull ups
3 wall walks
Rest 2 minutes between sets

Total time: 20:23

2/24

2/23

A. BS @30×1; 4-6×5; rest 2 min
95, 125, 135, 145, 155

B. Hang Muscle clean + Hang Power Clean; 5.1 x4; rest 2 min
63, 63, 63, 63

C. Halting Clean DL; 3,3,3,3,3; rest 2 min -http://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/
95, 125, 145, 150, 155

D. FLR on rings; 5 minutes
+
200 meter sprint 97% effort – running
Rest 2:40
X 8
Rest 3:30 after set 4

2/23

2/17

A1. Walking lunge into DB OH press; 12 steps x5; Rest 60 seconds – take one step, if left leg is in front, right arm presses DB up. 12 total steps.
25, 25, 25, 25, 25

A2. Push press @20×3; 3-5×5; Rest 90 seconds – long 3 second shrug at the top
65, 75, 85, 90, 95 (2)

B. EMOM 12 minutes; Kipping pull up x6-12
yay all unbroken

+
4 sets – tough pace on each
200 meter tough sprint
12 prisoner jump squats – https://www.youtube.com/watch?v=sbXb_uH_uV0
9 double kbs, russian – https://www.youtube.com/watch?v=Tr4yzNiqOWY # .75
6 Knees to elbows
3 kb push press – heavy but doable #.75
Rest 2 minutes between sets

1> 2:41
2> 2:16
3> 2:33
4> 2:22

2/17

2/16

A. BS @21×1; 2-3 x 5; rest 2 min
135, 150, 165, 175, 185 (1)

B. Rack Delivery + Muscle clean; 5.5 x4; rest 2 min – read below for notes
55, 55, 65, 65

C. Clean DL; 2-3 x 5; rest 2 min
153, 183, 193, 203, 208 (2)

D. hanging leg raise hold; accumulate 3 minutes – knees bent
UGH
+
AD
0:20 @ 95%
Rest 2:40
X 8
Rest 3:30 after set 4

AD was not bad at all

Notes:
http://www.catalystathletics.com/article/122/Improving-the-Clean-through-a-Better-Turnover/
– read the section about the rack delivery

2/16

2/14/2015

2/14

A. Review technique videos parts 1-3, maybe x2-4 to really take it the progression you will be getting over the next cycle
B. Snatch practice – position #1 – bar at the hips/pockets, slight knee bend, ‘jump and catch’ – can load btwn 35-55# – spend 12-15 minutes doing quality practice – FILM for feedback
C1. Overhead squat – pause 2 seconds in hole – 3×10 – barbell – rest 30 seconds
C2. GHD situp – 3×10-15 – rest 2 minutes
+
For time
75 DB Thrusters – 25#

Time: 7:58

Notes
Watch
Pt 1 – https://www.youtube.com/watch?v=L6SjuAOjMEk
Pt 2 – https://www.youtube.com/watch?v=t4DlbzKziJM
Pt 3 – https://www.youtube.com/watch?v=gOEVmzKUhQ0

2/14/2015