| A. Weighted Pull up; 4-6 reps; Rest 90sec X3 sets |
| B. Hinge Rows; 8-10 reps; Rest 2min X3 sets |
| C. Strict Pull up; Max Unbroken Reps; Rest 2min X3 sets |
| D. DB Cuban Press@2222; 6-8 reps; Rest 90sec X4 sets |
| Monday | Tuesday | Wed | Thurs | Friday | Saturday | Sunday | Notes | ||
Training
| AM: | Rest day | A1. Back Squat; 2-4 reps; Rest 10sec | AM: Row 500m@85% Rest 90sec X8 sets | AM. | AM: | |||
| A. Hang Muscle Snatch; 2-4 reps; Rest 2min X4 sets | 15 TnG Box Jumps@20" 10 TnG DL@225# Rest 2:30min X5 sets | Z1 30min AD + Mobility 45min | A2. Box Jumps@34"; 6 reps; Rest 4min X5 sets | Start Out slower than you finish but keep it 85% | A. Snatch Balance; 3-5 reps; Rest as needed; Acumulate 45 reps; SPEED< SPEED< SPEED! | Run 2min @80% 30sec Walk 90sec@85% Walk 2min X5 sets | |||
| B. Press; 5-7 Reps; Rest 90sec X4 sets | B. Press Clusters; 2.2.2; Rest 20 sec/3min X5 sets | B. Snatch Grip DL; 3 Position work; 5-7 reps; Rest as needed X5 sets | |||||||
| C. HS Shouler Touches; Acumulate 40 total; perfect form | PM: | C1. 12 Axel Bar OH Walking lunges@135#; Rest 45 sec | Pm: | C. High Hang Snatch Clusters; 1.1.1; Rest 20sec/3min X4 sets(Your Snatch work last week was not high hang so lets try again, These need to be tecnicaly perfect to go up in weight) | |||||
| D. Up Right Externaly Rotated Ring holds; Acumulate 3:30min | A. Weighted Pull up; 5-7 reps; Rest 90sec X5 sets | C2. 15 Ring Dips; Rest 2:30min X5 sets | Row 30 cals 30 Push Press@115# 30 Burpees over Bar Row 30 Cals | D1. Hollow Body Rocks; 40 Unbroken Sec; Rest 30 sec | |||||
| E. Free Standing HSPU; Acumulate 30 reps | B. Hinge Rows; 8-10 reps; Rest 2min X4 sets | D. Pistol Skill work; 10min Low Volume | Rest 10min | D2. Arch Body Holds; 40 unbroken Sec; Rest 90sec X5 sets | |||||
| C. Strict Pull up Clusters; 6.6.5.5; Rest 15sec/3min X5 sets | E. Reverse Hyper; 10-12 reps; Rest as needed X3-5 sets; Mobility based | 3 rounds for time: 20 KBS@70# 15 Burpees to Plate | PM: | ||||||
| D. Powell Raise@40X1; 6-8 reps; Rest 90sec bw sides X4 sets | PM: | Slave Stealer WOD | |||||||
| A. TGU; Acumulate 30 heavy reps | |||||||||
| B. L-Sit on Parrelets; Acumulate 3min | |||||||||
| 30min AD @Z1 pace | |||||||||
| Results | |||||||||
| Monday | Tuesday | Wed | Thurs | Friday | Saturday | Sunday | Notes | Comments | |
Results
| A. 135x4 reps all sets B. 140x7, 145x7, 150x7, 155x6 | AM All unbroken, times: 45s, 44s, 40s, 40s, 38s | AM: A1. Reverse hyper @40x4; 50lbs for 7 reps x 5 sets A2. box jumps @40" 6 tng complete B. 140, 155, 165, 185, 185 C1. 115lb C2. 10 reps instead of 15 | AM: 1:41.3 / 1:41.3 / 1:41.4 / 1:41.8 / 1:43.0 / 1:43.6 / 1:44.4 / 1:42.6 | A. Complete up to 155lbs B. Worked on position with 95lbs C. 135, 145, 155, 165, 175, felt good surprisingly + 12:46 slave stealer - Had to do some more cleans and deadlifts than aaron but we kept a good pace. | ||||
| C. Complete D. Complete | PM: A. 53x7, 53x7, 58x7, 63x7, 70x7 B. 10 reps each set C. everything as written, very last pull up of very last set needed a mini kip halfway up D/ 20lbs for 7 reps each set | PM: A. 55lbs, shoulders beat up B. 2:30 totaled C. 10 mins cooldown | PM: 6:39 5:48 | ||||||
| E. 20 reps completed | |||||||||
| Water - Total Ounces | |||||||||
| Sleep - Logged as Unbroken Hours (i.e. 6.5. | |||||||||
| Diet - Subjective Score | |||||||||
| Umph - 1 sick, 10 kill something | |||||||||
