Pull up progression coaching

A1. Hdspu 5 x 5

A2. Knee to elbow 15 unbroken x 5

B.
4rds
250m row
30 situps anchored
15 pushup with release
Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

Snatch tNgo tech work
135

3rds
1 min each
Ghd raise
Shoulder press @75#
Sdlhp @ 75#
Burpee box jump @24"
Rest

Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

Front squat
3 x 200

Amrap 7 mins:
12 OH lunge @ 45#
12 kb swing @ 1.5pd
5 + 12

3 rds:

Airdyne 20 second
Airdyne 2:30
30 back ext
+
Row 20 second
Row 3:30
10 t2b

Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

Deadlift
315

Ring dips
Ghd situps

TGU for time x 36 @ 1.5pd

Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

4rds
4 push press @ 135
20 pullups

4rds
7 x 135# clean
20 box jumps
50 double unders

Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

3rds
50 air squats
25 knee to elbow
10 x 185# clean and jerk

19:29

Staceys:

Push press 3-5x4
A1. 135, 155, 155, 155
10s rest
A2. Unbroken pullups
16x4
3min rest

B1. Amrap pushups @ depths
(Parralletes and box)
11,12,10
10s rest
B2. Knee 2 elbow
15x3

3 rds:
5 manmakers @ 35#
25 boxjumps @ 24"
15 x .75 pd KB clean

2min, 2:04, 1:56
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Sifton's:

Airdyne sprints for cal/hr

1809
1811
1796
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2000m row warmup

Bench 5x5- 165/185/195/200x3x2

L pullups- 5x6

10pushups
20situps
30double unders
5rds
7:33

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Front squat 5x5
165/185/195/200

Amrap 10mins:
5 pushups w release
10 kb snatch 1.5pd
15 WB

5+5+10+3

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5 rds, 3 mins rest:

20ft hdstnd walk
15 ball slams 20#
10 burpee box jumps 24"

1:18, 1:25, 1:13, 1:21, 1:36

Handstands scaled to roughly 20 seconds of kicking up trying to hold and walk. Longest travel 4 hand steps. Ball slams unbroken. Burpee unbroken except last 3 reps rd 5.
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Power clean tech work
225 x 2 hang power clean

5 rds:

10 x 265lb deadlift
15 ghd situps

8:29

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Firebreather

A1. DB split squat @30X0 6-8
A2. Ring dips @ 31X1

40/10
45/10
1.5 pd/10

21-15-9
65# russian step up each leg

8:48

3 tough power snatch
30s burpee with max jump

115/9
125/11
135/10
135/9

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25-20-15-10 ghd situps
15-15-15-15 ring inverts
10-15-20-25 push press 45#

13:15

Back squat x 5
165, 185, 195, 205
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45 sec double unders
45 sec KB swing
90 sec rest

60/60/60UB/60UB/50/60/60UB/60UB/60/60

20 KB unbroken x 10

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500m row
50 x
Box jumps
Pushups
Situps
Jumping pullups
Back extensions
Dips
20 x
1.5 pood Turkish getups

17:30

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17-14-11-8

Deadlift 225#
T2B

Around 6 mins

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Nov 11

AMRAP 15 mins:

5 deadlift
4 hang power clean
3 push jerk
2 ohs
5 strict pullups
@ 1/2 BW

10 rds, 45s per rd, 30-45s breaks

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Nov 8

Rob Siftons Gym:

5min for rds
10 x 155# power cean
10 burpee
10 x 115# thruster
2 + 10+10+1

Rest 10

5 min row for max meters
1375 @ 1:49 pace

Rest 10
10 kb swing @ 1.5pd
10 DU
10 pullups
4+10+10

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Nov 5

Firebreather

Tough power snatch in 10 mins
175

Hspu @ 40X1 2-3 x 5, rest 2 min
Amrap unbroken MU
3,3,2,2
11,9,8,5

5 DB burpee squat clean thruster
@ 45#
30 s row sprint

161, 175, 177,178, 179

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Nov 5

Back squat tech work

300m row
20 135# push press
Row
15
Row
10
Row
5

8:10

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Nov 4

25-20-15-10-5 GHD situps
1-2-3-4-5 135# power snatch

6:10

Power snatch tech work warmup

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Nov 1

Back squat
Up to 225 x 2

10 x 1.5 pd KB swing
12 med ball clean
15 pushups
25 double unders

2x
20 second airdyne
20 situps

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Oct 30

Firebreathers

A1- Push press 2-3 x 5; 10s rest
A2- 20 UB pullups; 3 min rest

135-155-175-185
20

3min x 4 sets; 3 min rest
2 MU
14 walking Lunge
8 KB swing 1.5 pood
25 double unders

2 rd + 4 kb
2 rd + 8 kb
2 rd + 14 lunge
2 rd + 4 lunge

3 min 8 4 sets; 3 min rest
2 + 5+ 10
Same
Same
2 + 5 + 3

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Oct 23

Firebreathers at CFC:

4 sets
3 tough and go tough Power clean
10 burpees AFAP
Rest 5 mins

185/195/205/215
10/10/10/10

5 sets
60 second row at 95%
6 min rest

1:35.8 @ 26 spm
1:28.2 @ 31
1:32.5 @ 29
1:32.8 @ 33
1:37.4 @ 30

10 min AMRAP box jumps @ 24"

170 something

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Oct 19

400m run
10 tire flips
x5

2:30 (paced thinking there was no rest)
2:16
2:10 x 3

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Oct 18

Power clean tech work x 2

Flight simulator
12:05

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Oct 17

5x5 bench

21-15-9
Ghd situps
Ring dips

5 something
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Oct 8

155# Full squat "Grace"

5:01

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Oct 6

Deadlift tech work x 5

310-315-3325-335-345
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Oct 5

21-18-15

2 pood KB
K2E
Double Unders

5:55

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Oct 3

5 rds
6 hdspu
12 CTB
24 walking lunge 35#

16:something

2 rds unbroken, 2 rds of 6 strict hdspu. Rest kipping

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Oct 1

Power clean 1RM

225, 230, 235, 240, 245 PR

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Sept 28

10 t2b
30 power snatch 75#
20 t2b
20 power snatch
30 t2b
10 power snatch
40 t2b

10:26
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Sep 7

BTN split jerk

300# fail
Next time.....

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Sep 6

3 Power clean @ 135#
5 pullups
10 pushups
15 squats
Amrap 10 mins

8 rds + 7 pushups

Sept 3

Hang power snatch speed work
5 rep dead touch and go @ 315
Rope work and KB supersets
5 min turkish get ups

Aug 30

5 rds:
5 power clean @ 185
20 double unders
7:17

Aug 29

The Beast
18 rds + SDLHP

Aug 26

42 pullups
15 DB clean and jerk
21 pullups
15 DB clean and jerk
42 pullups
7:04

Aug 24

21-15-9
135# push press
Ring dips
Burpees
Row (cals)
22:10

Aug 19

Touch and go power clean x 5
195
Bench press x 5
205

Aug 18

On the minute:
HDSPU and Pullups
16 rds pullups
8 rds hdspu

Aug 17

75-50-25
24" box jumps
5-10-15
Muscle ups
12:43

Aug 15

Scene of the crash:
30 k-e
60 switch lunge
30 155# dead
60 jump squats
30 ghd raise
60 95# push press
2 rds

25:31
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Aug 11

21 15 9
155# power clean
Ring pushups

5:35

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Aug 9

5 rds for time:

3 x 315# deadlift
5 x clapping pushups
40 yd sprints

3:48
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Aug 7

12 min AMRAP:

5 ground to overhead @ 185
10 pushups
15 GHD Back ext

5 rds + 2 overhead

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Training Aug 6

1 min rounds, 1 min rest- 3 rds

Shoulder press @95#
15,10,9

T2B
20 x 3

Row for Cals
26 x 3

Burpees
14,15,14

Rds= 75, 71, 70

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Training Aug 4

10 rds for time:

3 x Power Snatch @ 125# (75%1RM)
5 HSPU
12 KB SDLHP (1.5pood)

22:10
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Training Aug 2

100m run
10 x 135# axle grip hang power cleans
AMRAP 15 mins

11 rds + 100m run

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Training Aug 1

50 push press @ 30# DB
40 pull ups
30 24" box jumps
20 burpees
10 ring dips
20 burpees
30 24" box jumps
40 pull ups
50 push press @ 30# DB

13:12

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Training July 27

Deadlift
5x3x335

10-1
Burpee pullups
Knee to elbow
KBHP 1.5 pood

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Training July 26

Bench 5x5
100 GHD situps

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Training July 24

6 rds:
AMRAP pullups 25-50lbs
Prowler Push 50 yds @ 135-180lbs

10, 10, 10, 8, 8, 7
Completed
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Training July 21

21-15-9
Ring Dips
24" Box Jumps

2:01

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Training July 20

21-15-9
Right arm KB snatch
Left arm KB snatch
Toes to bar

1.5 pood
Time- 5:40

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Training July 19

Row 1 min for Cals
AMRAP bench @ 135
6 rds:
Cals- 30 each rd
BP- 25, 22. 20, 15. 15, 12
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Training sunday July 17, 2011

21 15 9
Pullups
Situps
Pushups with release
KB Swing

6:35
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July 11, 2011 Training

2 Power cleans on the minute for 15 mins @ 195#

then:

5 rds:
2 Shoulder Press @ 125#
2 Strict Pull-Ups
2 Shoulder Press
4 Pull ups
2 Shoulder Press
6 Pullups
Time: 10:22

June 20, 2011 nutrition

Ribeye
Yams

Spaghetti squash
Chicken

Rotisserie chicken
Quinoa and edamame salad
Pecans

Whey protein shake

2 missing link sausages
Swiss chard
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June 20, 2011 training

5 rds:
20 ring dips @ MU height
30 Anchored situps
25 BW deadlifts (210lbs)

24:08

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Sat june 19, 2011 nutrition

Sausage
Eggs
Canteloupe
Sweet potato hash

Gluten free bbq chicken pizza

Whey protein shake

Spaghetti squash
Chicken
Salad
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Sat June 19, 2011 Training

Targeted training Olympic lifting

Scarecrow clean
Tall clean
Mid hang clean

All done with power catch dude to knee limitations.
Mid hang clean 3 x 215
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Friday june 17, nutrition

Bison sausage
Celery
Hazelnut and fruit butter
Berries
Elevate me bar
Pecans
2 pork sausage
Coleslaw
Chili
Bison jerky
Roast chicken
Vegetable medley
Maple bacon ice cream sandwich

Thursday June 16, 2011 Nutrition

2 slice top sirloin roast
3 broccoli florets

3 slice top sirloin roast
blueberries raspberries
asparagus
pecans

bison jerky
blueberries raspberries

bison chorizo
kale
85% dark chocolate

Thursday June 16, 2011 Training

6 rds for cals and reps:
1 min row
135# Bench
3 mins rest

41 +23- shut row down a bit early to avoid blowing up, wish I had just done a 500m to see what it could have been
2 more rounds of just rowing at 40cals.  Will try and hit this actual wod soon and see how to tweak the rows.

Wednesday, June 15 2011 Nutrition

Bacon and eggs
Raspberries/Blueberries

Elevate me Bar

Chicken Wraps
Chili

Chicken Sausage
Apple
Orange
Pecans

Whey Shake

Sirloin roast
Green Salad
85% Dark chocolate

Wednesday, June 15 2011 Training

BTN Split Jerk 1RM
295
305 (f)
Had 305 both times at the bottom but got a little loose on the catch before standing.  Felt like this was a weight I can handle.  Got under it very well with arms extended, depth not an issue on the catch.  Just not used to that heavy a weight overhead yet.

Tuesday June 14 Nutrition

Bacon + chicken sausage
Raspberries
Blueberries

Bison jerky
Pecans

Pulled pork
Coleslaw

Bison jerky
Pecans

Citrus vinaigrette salad
Chicken
Walnuts
Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

Monday, June 13 Nutrition

2 x Missing link sausages
Mashed yams

1/2 package bison jerky
Pecans

Chef's salad (avocado, bacon, chicken, spinach, balsamic)

2 scoops whey protein post wod

2 x Salmon burgers
Cauliflower puree

Monday, June 13 Training

3 rounds:
400m
15 pullups
30 double unders

7:55

Sunday, June 12 Training

Targeted training- Olympic lifting

A. Rack Delivery
B. Mid Hang Clean Pull
C. Tall Muscle Clean
D. Mid Hang Muscle Clean