1.1 x 5 below knee hang power clean
235# x 1

1.2.3 power clean/squat clean/front squat
185#

15 min AMRAP:
15 unbroken pushups w release
10 CTB

9 rds + 3 pushups

Press 1rm
175#

Supinated chinup
56.5 kg

Dip
56kg

300 FY
239
20 seconds hard 10 seconds rest
Goal: 28mph and 16mph
Few rds at 28, most at 24.6

Power clean
261#, super ugly

OHS
205#, failed 215#

10mins:
10 x 95# squat snatch
10 x CTB
4 rds + 4 snatch

Xmas eve

1rm thruster
219, Failed 229

30 tire flips:
2:29

Tabata push ups (67 last time)
80 (8rds of 10)

1 rd every 2min for 10min:
5 bar muscleups
75 double unders

Rest 5 mins

1 rd every 2min for 10min:
1 rope climb
15 box jumps @ 30" step down

Rest 5 mins

15-12-9-6-3
CTB
Ring dips
I didn't check clock when I started, because I'm an idiot. But I think it was around 6min

Power clean
225

Deadlift
345

Hang snatch
135

Tech work day

21-3
Thrusters @ 65#
Pullups
7:59
Last time- 8:14

Rest 10 mins

3 rds:
35 cals AD
15 burpees no jump

7:16

"Nate"

12+2+1
Muscle up and KB unbroken
Hdspu unbroken until rd 6

Last time: 10 rds even

Back squat
261#

Snatch
190#

Split jerk
275#

Clean Pulls @ 315#
1 on minute for 7 mins

Below knee HPC + Power Clean
1.1 x 5
185, 205, 225, 235, 235

PC AMRAP @ 225
1min on, 1min off
7, 6, 6, 4, 4

3 sets:
AMRAP kipping hdspu
15 C2B
500m row @ 1:45-1:48

13/UB/1:46.7
11/8+7/1:47.4
6/8+5+2/1:49

100 kbs @ 32kg (10 burpees each brk)
58-85-100
5:41

500 DU (5 CTB each brk)
100-50-50-50-30-30-30-30-30
8:47

100 WB @ 30# (10 BxJ @ 20" each brk)
20-15-15-10-10-10-10-10
9:04

Amrap 15mins:
3 ring dips 65#
3 supinated chinup 65#
12 rds + 2

3 sets:
50 cals AD
Target 75 second
71/75/78

Squat and oly

Squat 1 x 5 @ 95%
255

2rm snatch
175

Power clean and split jerk 2.1
240#

IGT

3 rds:
Amrap muscleups
3 min AD
4 min rest

11/63
9/60
8/59

3 rds:
15 CTB
15 ring dips
3 min row

UB/660m
UB/675
UB/658

Deadlift tough 1rm
395#

Power clean tough 1rm
245#

3 touch and go 135# snatch for 10min
Completed

MAP

35 wallball
25 kbs @ 32kg
15 burpees 6" above reach
3:08UB

5min

15 burpees 6" above reach
25 kbs @ 32kg
35 wallball
3:41

5min

50 cal AD
20 chinups
3:00UB

5min

20 chinups
50 cal AD
2:59UB

10min

10-1 ohs @ 95#
30 double unders
8:48

MU/push+pull/AD

5 bar MU on min for 5min:
5/5/3+2/3+2/2+1+1+1

10min AMRAP:
5 strict hdspu
1 legless rope climb to 15'
7 rds + 2hdspu

60 second AD, 6 min rest:
38 cals
38 cals
37 cals

Squat/snatch/clean

Squat on the minute
225/235/240/245/250/255/260

Below knee hang squat snatch 2rm
135/145/155/165/175 easy

Squat clean + Push jerk 1.1.1.1
185/190/195/200

IGT

7 rds:
Strict hdspu
10 CTB
90 second row
2min rest

6/7/6/6/4/5/5
Unbroken
Completed at 80%

3 rds:
Strict ring dips
2 min AD

12/10/8
21mph

Saturday, Dec 1, training

A. 3rm trap bar deadlift
365#

B. Power clean 1.1 x 4
195, 205. 215, 225

C. Unbroken
3 x 195# squat clean
6 x 175# squat clean
9 x 155# squat clean
12 x 135# squat clean
Between 4 and 5 mins

MAP training

10 rds for time:
3 ring dips
6 kbs 40kg
5:08

+

15-12-9-6-3
Chinups
Goblet squat 32kg
3:29

+

300 double unders
4:38

+

5 rds
10 DL 135#
10 lateral barbell burpees
5:46

+

75 box jumps @ 30" step down
4:04

A. Depth dhspu every 20 seconds for 15 mins
6" depth
Completed with some failures

B. 3 bar MU on min for 7 mins
Completed, last 4 sets on rings

C. 5 unbroken 32kg KB push press for 10 rds
Completed, 9:08. 4 failures

D. AD 97% x 45sec x 4rds, 5min rest
Completed

Squat/snatch/clean

A. Back squat 3-3-1-1-1
225, 235, 255f, 245, 250

B. Above/below knee hang snatch 1.1
115, 135, 145, 155, 160

C. Clean/front squat/split jerk
1.2.1 x 4
165, 185, 195, 205

Deadlift/hang clean/snatch ladder

Deadlift 1.1 x 3
375

Hang power clean 3-3-2-2-1-1
185, 205, 225, 235, 245, 250

Snatch touch and go unbroken ladder
3 @ 145
5 @ 135
7 @ 125
9 @ 115

Completed in 2:50

MAP scenarios

21-3
Wallballs
24kg KB swing
7:54 unbroken

5min

75 burpees no jump
4:06

5min

150 double unders
30 KB push press, 16kg each hand
150 double unders
5:59

5min

100 AD cals
Incomplete, 24 cals in min 1

Hdspu/bar MU/AD

20 min hdspu to depth, 1 every 30sec
5" depth with skullmat
Completed

2 bar MU on min for 10mins
Completed

AD @ 97% x 5, 4min rest
Completed
36mph - 30 mph

Squat/snatch/clean

Back squat 3-3-2-2-2, rest 5min
205, 215, 225, 235, 240

Power snatch-Snatch 1.1 x 5, rest 5min
135, 145, 155, 160, 165

Clean and jerk, used 7mins
185, 205, 215, 225

Squat/row/burpees

Back squat with chains 2 x 5, 1min rest
50% 1rm (300#)
150# + chains

Push jerk/split jerk 1.1 x 5, 1min rest
205#
Completed

Row 45s/90s @ 90% damper 10, 10 rds
Between 238m and 245m

Lateral barbell burpees AMRAP x 5
30s/90s
15,15,15,14,14

Snatch/HDSPU

Snatch 1rm
200#

155# snatch x 30 for time
10:28

"JT"
21-15-9
Handstand pushups
Ring dips
Pushups

20:36

MAP

5rds:
30s R arm kb snatch @ 24kg (12reps)
30s L arm kb snatch @ 24kg
60s rest
60s row (1:40 pace, 290m+)
60s rest
30s thrusters @ 45# (15reps)
30s box jumps @ 24" step down(15reps)
60s rest
60s Airdyne (23.5-25.5mph)
60s rest

Varied

Split jerk 2x5 @80%
240#

Front squat 1x3
240

Squat clean cluster 1.1 x 3
185, 200, 205

Thruster 3x5 @165#
CTB 4.4.4.4.4 x 5
Completed

Hdspu to plates (35 and rogue green)
Every 20 second for 15 mins
40 reps, 5 fails

MAP

5 min on/ 5 min rest
10 min rest before 2nd set of 3

10 Russian KB @ 40kg
20 Wallballs
4 rds

21 box jumps @ 20"
7 chinups
4 + 19

Airdyne for Cals
103 cals

10 power clean @ 95#
20 wallballs
3 + 10

50 double unders
7 chinups
4 rds

Airdyne for cals
98

Squat/jerk/row/burpees

Back squat with chains @ 45% 1RM
2 x 5, 1min rest
228.5# (1RM 285#)

Split jerk/BTN split jerk @ 205#
1.1 x 5, 1:30 rest
Completed

20 rds:
30 second row/60 second rest
Completed, 1:32 pace avg

Tabata burpees
8,8,8,8,7,8,7,7

Snatch/HDSPU

Hang snatch 2rm, no drop between reps
170#
Power snatch Cluster 1.1.1.1 4min rest
145, 150, 155, 160

21 strict hdspu
3 legless rope climb
21 kb pushpress @24kg
2 legless
21 kipping on plates (rogue yellow)
1 legless

14:50

MAP

90 second airdyne
60 second rest
30 second WB
30 second KB @ 32kg
30 second burpee
60 second rest

10 rds

MAP

5 min on/5 min rest

5 hang snatch @65#
5 pullups
5 box jumps @24"

6 rd/5+10rd

10 ghd situps
10 deads @95#
10 walking lunges

4 rd/4+10 rd

15 airdyne cals
5/arm KB snatch @24kg

5 rd/5rd

Squat/clean + jerk/row/burpee

2x6 back squat
40% 1rm (285) + chains
215# completed

Hang squat clean + split jerk + BTN split jerk 1.1.1 x 5
All sets at 185#
Completed

20s/40s x 30 rds row/rest @90%
Completed
1:31-1:34 pace

50 burpees for time
2:30 target
Completed
2:02 final time

Snatch/HDSPU

Snatch 1RM
180(f)
175 completed

Snatch cluster 1.1.1.1.1 x 5, 2min rest
135, 140, 145, 135, 135

3min AMRAP hdspu on PL to even depth
7
3min AMRAP rope climb to 20'
9
3min AMRAP hdspu
6
3min AMRAP rope climb
9
3min AMRAP hdspu
1

Squat

Split jerk build to 265#
Completed in 5 sets

Front squat 5 x 1 @ 90% effort
235

Squat clean 1.1 x 3
215

Thrusters 6 x 5 @ 145#

CTB pullups 12 x 5

3 unbroken kipping hdspu for time in 20 sets
Completed

MAP

4min:
5 pullups
5 thrusters @ 65#
35 double unders

4 min rest

6 ring dips
8 KB swing @ 40kg
10 ghd situps

4 min rest

10 cals on airdyne
10 lateral hurdle hops @ 30"

Rest 10 min, repeat

A. 4 rds/4 rds
B. 4 rds/3 rds + 6 + 8
C. 4 rds/4 rds

Wednesday training

Back squat with chains
2 reps x 8 rds, 1 min rest
200#

Split jerk
1.1 x 5, 2 min rest
215#

25 rds of 20sec row/40 second rest
Completed at 1:27-1:32 pace

Snatch/OHS/HDSPU

OHS @ 55X1
1 x 4, 3 min rest
155, 165, 180, 185

Snatch cluster 1.1.1.1.1.1.1 @ 155#
Completed

10 rds:
1 rope climb
3 paralette hdspu to 4"

Couldn't complete, practiced at minimal depth

Throwdown series

3rm hang snatch
180#

30 thrusters @ 95#
500m row
2:50

5 rds:
9 wall facing burpees to 6"
12 power clean @ 95#
15 wallballs
13:40

Jerk/clean/front squat

Build to an easy 1rm BTN push jerk
265#, really easy

Build to an easy 1rm BTN split jerk
295#, very easy

Front squat 3-2-1 (90% effort)
205, 215, 225

Above knee hang squat clean off blocks
1.1.1.1.1
185, 205, 215

7 x 135# thrusters, rest 1 min
10 CTB, rest 1 min
3 rds

Completed unbroken and smooth

MAP

3 min rds/3 min rest

5 wallballs
20 double unders
5 rds/5 rds + 5 WB

5 pullups
5 30" box jumps (step down)
6 rds/6 rds + 3 pullups

5/arm kb snatch 20kg
5 lateral hurdle jumps 30"
5 rds/5 rds + 5 snatch

Squat/Jerk/Intervals

Back squat with chains 2 x 10 @ 33% 1RM, 1 min rest
1RM= 285
Completed with 85# + Chains= 185#

Split Jerk off blocks 3 x 5 @ 66% 1RM, 2 min rest
Completed @ 185#

20 rds of 20s/40s rowing at 90% effort
109-104m every rd

20s of burpees on the minute for 10 mins
8 per rd

Fw: Snatch and OH

OHS @55X1, 2-3 x 3, 5min rest
135, 145, 165 x 2

Hang squat snatch 7 x 3, 5min rest
115, 125, 135

Hdspu practice on PL
4", completed a few reps

Tester

15-12-9
115# power clean
Burpees

Complete, rest 10 mins, complete

3:00 (prev 3:15)

3:16 (prev 3:48)

Squat/RDL/Push

A1. Front squat 1 x 4
245#
A2. Parallel weighted @60X0
49kg

B1. RDL with chains 3-4 x 5
355#
B2. GHD raise 12 reps
Completed easy
B3. Bodyweight bench AMRAP
6 reps

C. 10 rds with 30sec rest of 5 CTB
Completed very easy

MAP

10 rds for time:
4 x burpees
6 x 32kg kb swing
8 x 20# wallballs

Target= sub 9min
Actual= 8:26

IWT

3 rds:
3 x 225# power clean (drop every rep)
1:30 airdyne @23mph
2min rest

Completed, small reset between cleans, airdyne finished with 40 cals

3 rds:
3 x 235# back squat
1:30 row @1:48
2min rest

Completed, need to keep knees forward on squats to keep shoulders up, row 440m

3rds:
3 x 330# trap bar DL
1:30 airdyne @23mph
2min rest

Completed, deadlifts difficult, airdyne again close to 40 cals

Snatch+Jerk+MU

1rm power snatch
185#, ugly but it counts

Block split jerk, start @ 185# and add 5# every min for 15min:

Completed last rep at 265#

30 muscle ups for time
3:10, missed rep 30 at 2:43 for a PR

1 rd ALL FUCKING OUT

30 thrusters @ 95#
500m row

Target 2:45
Completed 2:41

Thrusters took 1 min, unbroken, smooth until rep 23.
Row completed in 1:34, started on 1:28 pace but struggled during 2nd half.

Squat + Deadlift + CGBP

A1. Front squat 1 x 5
235#
A2. Supinated weighted chin up 1 x 5
50kg
B1. RDL with chains 4 x 5
265# + weight of chains
B2. Fat bar CGBP 2 x 5
235#

C. 10 rds:
5 CGBP @ 155#
5 tough ring row
30 second rest
Completed all unbroken

MAP

21-3 for time:
30" box jumps with step down
Pullups

7:26

IWT (Cleans + Back Squat + Deadlift)

3rds:
5 x 195# power clean TnG
1:30 airdyne @ 23mph
2  min rest

Completed, last set of cleans was ugly, airdyne held around 23.4

5 mins rest

3rds:
5 x 225# Back squat
1:30 row @ 1:50 pace
2 min rest

Completed, squats unbroken but difficult with pauses.  Rowing easy at 19 strokes per minute

5 mins rest

3rds:
5 x 310# trap bar deadlift
1:30 airdyne @ 23mph
2 min rest

Completed, deadlifts felt easier today than usual due to better hand positioning, airdyne difficult

Snatch/Jerk/push pull

Hang squat snatch tough 1rm
170#

Split jerk tough 1rm
245#

10 rds for time:
1 20ft rope climb
5 kipping hdspu

14:30

4 rds of 5 unbroken, then broken. Rope climbs very easy.

Tuesday wod on Wed

3 rds:
10 hang power clean @ 155#
1:30 airdyne
2min rest
Completed, cleans very easy.

3 rds:
10 back squat @ 195#
1:30 row @ 1:50 pace
2min rest
Completed, tough squats, rows easy done @ 1:45 pace mostly

3rds:
10 deadlift @ 275#
1:30 box jumps on 30"
2min rest
Completed, deads were tough, around 25 box jumps completed stepping down

Monday

Heavy power snatch
175#

Push jerk. Split jerk 1.1
225#

15 rds unbroken with 65# DB
2 pullups
2 bar dips
13:25

Wk 6 day 5

300m row @ damper 7, 6min rest (97%)

49.3/1:18/38 strokes per min
50.6/1:17/38 strokes per min
52.4/1:24/32 strokes per min

30 second burpees, 30 second airdyne
ALL OUT

12 reps/15 cals
14 reps/16 cals
15 reps/16 cals

Wk 6 day 4

Front squat @22X1
2-3 x 5
205 all sets, last set 185

Pronated weighted chins @31X1
2-3 x 5
24kg, 26.5, 28.5, 32

RDL
6-8 x 4
265, 285, 290

Fat bar CGBP @31X1
4-6 x 4
190 all sets

15,12,9,6,3 unbroken
CTB
Ring dip

5:53

Wk 6 day 3

1 rd every 3 mins for 30 mins:
3 muscleup
6 kb swing @ 32kg
9 box jump @ 30"
12 wallball

Completed
1:30-1:45 per rd

Wk 6 day 2

3 rds:
7 power clean touch and go @ 175
2 min airdyne @ 22-23mph
3 min rest

Completed, cleans were easy, airdyne held mostly above 23mph

3 rds:
10 back squat @ 195
2 min row @ 1:50 pace
3 min rest

Completed, back squat 10, 6-4, 10.  Rows pretty constant around 1:50, varying up or down a couple seconds

3 rds:
10 deadlift touch and go @ 275
2 min double unders
3 min rest

Completed, deadlift pretty difficult, some resting at top of reps, double unders easy in manageable sets

Wk 6 day 1

Hang above knee power snatch
2 x 5
145, 155, 165, 170, 175 x 1

Split jerk off blocks
225, 245, 255f, 255, 260, 265, 270f

10rds unbroken
3 x supinated chins with 45#
3 x bar dips with 45#
10:25

Wk 5, day 4

A1. Front squat @20X0
4-6 x 4
205, Really phoned this in

A2. Weighted pronated chinups @31X1
4-6 x 4
32kg

B1. RDL with chains @40X0
4-6 x 4
315#

B2. Weighted dips @30X0
4-6 x 4
32kg

C1. DB back extensions @20X0
8-10 x 3
40#

C2. Ring dip cluster
5.5.5.5 x 3
Completed

Wk 5, day 3

MAP session

10 rds @ 75% effort:

5 muscle ups
10 wallballs
15 box jumps (step down)
1 min rest

Completed, unbroken
False grip used for rd 6-10, normal grip for first half
Wallballs with 20# to 10ft line
Box jumps 24"

Box jumps got my heart rate and breathing up more than anything else.

Wk 5, day 2

3 rds:
5 touch and go power cleans @185#
2 min row @ 1:50 pace
3 min rest
- cleans were easy, held row pace easy at 20-22 strokes

3rds:
10 back squat @ 185#
2 min airdyne @ 20-22mph
3 min rest
- squats fairly tough, airdyne pretty easy

3rds:
10 touch and go deadlift @ 265#
2 min row @ 1:50 pace
3 min rest
- deadlifts tough, row very difficult, had to dig in hard

Wk 5 day 1, new program

High hang power snatch
3,3,3,2,2 rest 3-4min
135, 145, 155, 165, 170

Split jerk off blocks start @ 185#
1 x 7 rest 2min
185, 225, 235, 245, 255

1 rope climb without legs
6 kipping hdspu
AMRAP 10 min
5 rds + 1 climb + 2 hdspu

Wk 4, day 4

A1. FSQ with chains @20X0
2 x 5
195, 215, 225, 235, 240

A2. Supinated weighted chin ups@30X0
2 x 5
32kg, 36.5, 40, 42.5, 45

B1. BB walking lunge
8/leg x 3
155 all sets

B2. Parallel chinups
AMRAP x 3
9, 7, 6

C1. DB split squat with 40#
20/leg x 2
20, 12

C2. Ring row drop set
6.6 x 3
Completed

Wk 4, day 3 MAP session

10 burpees to 6" above reach on the minute for 10 min:
Completed

5 min rest

1 min @85-90%/ 1 min @60% row intervals x 5:
Completed at 1:52-:155

5 min rest

1 min @85-90%/1 min @60% airdyne intervals x 5:
Completed at 22mph

Wk 4, day 2

A1. RDL @30X0
4-6 x 5
265, 285, 295, 305, 315

A2. CGBP @30X1
2-3 x 5
205 all sets

B1. GH raise @30X0
12-15 x 3
15 all sets

B2. Flat DB bench press @ 75#
AMRAP x 3
11, 9. 8

C. 21, 15, 9
GH situp
Hand release push ups

3:55

Wk 4, day 1

A1. BSQ @20X1
2-3 x 5
215, 235, 245, 252.5, 260

A2. Weighted pronated shoulder width
2-3 x 5
24kg, 32kg x 4

B1. BB fwd lunge
8/7/6
155, 165, 180

B2. Supinated AMRAP @50X0
7, 6, 4

C1. BB switch lunge
10/leg x 3
95# x 3

C2. 1 arm DB row
10.10.10 x 2 (75#, 65#, 55#)
Completed on left, incomplete at 65 on R
Failed at 65 both arms set 2

Week 3, day 5

A1. Snatch pull 1.1 x 5 @ 110% 1RM (210)

A2. Depth HDSPU 2-3 x 5
25# plates and skull mat

B1. Below knee HPC 2-3 x 4
185, 205, 215, 215 x 2

B2. Seated 65# DB overhead press
AMRAP
7, 5, 5, 4

C. 10 KB @ 40kg x 6
Completed

D. Tabata pushups
14, 10, 8, 6, 7, 5, 5, 4

Week 3, day 4

A1. FSQ with chains @20X1
2-3 x 5
185, 205, 215, 225, 230

A2. Weighted supinated chin ups @30X0
2-3 x 5
45, 55, 65, 65, 65

B1. Front rack BB split squat @30X0
7/leg x 3
95, 100, 100

B2. Supinated chin ups @20X0
AMRAP x 3
11, 9, 9

C1. DB fwd lunge
10/leg x 3
45, 55, 65

C2. Ring row
6-8 x 3
6, 6, 6 (feet elevated on assisted dip station)

Bsq/UB pull + SL/UB pull + SL/UB pull

A1. Bsq chains @20X1
3-4 x 5
225, 235, 240, 245, 250

A2. Weighted supinated chins @30X0
3-5 x 5
24kg, 55#, 55#, 55#, 55#

B1. Front rack BB walking lunge
6/leg x 3
135, 155, 165

B2. Parallel grip chins @50X0
AMRAP x 3
6, 6, 4

C1.
BB step up
8/leg x 3
115 all sets

C2.
One arm DB row
6 x 3
75#

Fsq chains/UB pull + SL/UB pull + SL/UB pull

A1. Fsq chains @ 20X1
3-4 x 4
205, 225, 225, 225 x 3

A2. Weighted supinated chins @ 30X0
3-4 x 4
20, 24, 24, 24kg

B1. BB split squat @ 30X0
7-8 x 3
95, 100, 100

B2. Supinated chins @ 20X0
AMRAP x 3
10, 8, 7

C1. DB walking lunges
10/leg x 3
40, 40, 45

C2. Ring row @ 30X0
8-10 x 3
Completed

MAP

A. 10 burpees on 10min @6" above

B. 8 rds: Row 45 second on/45 second rest
1:45-1:53

C. 8rds: Airdyne 45 on/45 off

RDL/push + PC/push + Core/push

A1. Romanian Deadlift @30X0
6-8 x 4
275, 285, 290, 290

A2. Medium grip bench press @30X1
3-4 x 4
195, 200, 205, 205

B1. GH raise @30X0
8-12 x 3
12, 10, 10

B2. Wtd Bar Dips @20X0
4-6 x 3
20kg, 24kg x 5 x 2

C1. Strict K2E
AMRAP x 3
13, 10, 9

C2. Clapping pushups
AMRAP x 3
13, 12, 8

Bsq with chains/UB pull, SL/UB pull, SL/UB pull

A1. Bsq with chains
4-5 x 4
225, 235, 245, 255 x 4

A2. Weighted Supinated Pullups
3-5 x 4
20kg, 24kg, 24kg, 24kg

B1. BB weighted lunge
8/leg x 3
135, 155, 165

B2. Wide grip pronated chin up
AMRAP
13, 10, 7

C1. BB russian step up
10/lg
95

C2. One arm DB row
8/arm
65#, 75, 75

Snatch pulls/OH push + power clean/OH push + KBS/OH push

A1. Snatch pull cluster 1.1.1.1.1 with 1rm (190)
Completed

A2. Depth HDSPU cluster 1.1.1.1.1
15# plates and skull mat
Completed

B1.  3 position power clean
3x3
198, 205, 205

B2. Seated DB OH press
All sets with 55#
30X0 for 6-9 reps
6 reps each set

C1. KBS with 40kg
15x3
Completed

C2. AMRAP ring pushups
10, 10,10

Fsq chains/UB pull + SL/UB pull + SL/UB pull

A1. Front squat with chains @ 20X1
4-5 reps x 3
185, 205, 225 x 4

A2. Weighted Parallel Grip Chin ups @ 30X0
4-5 reps x 3
24kg, 24kg, 24kg

B1. Front rack barbell leg split squat @ 30X0
7-8/leg x 3 sets
95, 115, 115

B2. Wide Grip Pronated Chin ups @ 20X0
AMRAP x 3
10, 10, 8

C1. DB walking lunges
12/leg x 3
40#, 24kg, 24kg

C2. Ring Row @30X2
8-10 tough reps x 3
10, 8, 8

MAP session

30s double under/30s rest,10min
35-45 unbroken

30s @ 1:36 row/30s @ 2:10,10min
Completed

30s @ 25mph/30s @ 50%
Completed

RDL/Push + PC/Push + Core/Push

A1. Romanian DL @30X0
8-10 x 3
185, 235, 285

A2. Close Grip BP @30X1
4-6 x 3
155, 185, 195 x 4

B1. GH Raise @30X0
7-10 x 3
10, 10, 10

B2. Low incline BP DB @20X1
5-8 x 3
65, 65, 65

C1. Weighted GH situp @50X0
5 x 3
6kg, 9kg, 12kg

C2. Bar dips @30X0
AMRAP
12, 10, 10

BSq with chains + UB pull, SL/UB pull + SL/UB pull

A1. Back squat with Chains
4-6 reps @20X1
205/225/235

A2. Weighted shoulder width PU
3-5@30X0
25kg KB

B1. BB Lunge
8 x leg
135/155/165

B2. Supinated chinups
AMRAP
9/6/6

C1. DB Russian Step Up
12 x leg
30#DB

C2. 1 arm DB row
8-10 x arm
45/55/65

"Rhiannon"

Done on saturday

603 reps

Press/push press

Shoulder press 1rm
167.5#
New PR by 5#
*Jerk blocks*

Push press
225# (PR)
*Jerk blocks*

100 CTB pullups in unbroken sets of 5
10:24

Burpee/KB

Amrap 15mins:

15 x 2pd
15 x burpee

8 rds at buzzer

500m

500m
1:30.2

Was pulling 1:23 pace until blowing up and just riding out last 150m

Power snatch test

Power snatch 1rm
190# (PR)
Thought it was 180# until recount

Deadlift 1rm
375#
Wasnt feeling this so shut down early (PR is 415#)

Amrap strict hdspu, one attempt
6

"Nate"

Shoulder press 1rm
162.5 (PR)

Nate
10 rds + 2MU

Power clean testing

1rm power clean
250# (not a PR)

8 min @ 90%= 225#
20 reps
Probably had more reps if I get a repeat

2min Airdyne for mileage:
.93
No idea about pacing. Need to attempt this again for accuracy

15-12-9
115# power clean
Burpee

3:12
Rest 10min
3:41

OPT Program Day 1

High bar back squat
265, 270f

30 MU for time
2:54

OPT assessment pt. 1

Front squat
250lbs
CGBP
230lbs
Weighted pullup
50kg
Weighted dip
45kg
Tabata pushups
17,15,10,6,6,4,5,4
Tabata situps
14,13,13,12,11,9,9,11

2012 CF games chipper

10 x 155# OHS
10 x box jump overs
10 x 135# thruster
10 x 205# power clean
10 x T2B
10 x Burpee Muscle up (Bar)
Then the reverse...

19:15

"Elizabeth"

Power cleans and dips (no rings)

Around 9 mins. Very paced and easy.

EMOM for 10 mins:
225# power clean x 1

At Team Crossfit Academy

Power snatch tng 3x3 235# New PR Amrap pullups 800m run Amrap pullups 400m run Amrap pullups 200m run Amrap pullups 800m run

Snatch 1RM

185#
Failed 191

Clean and jerk 1rm

260#, PR

"Hope"

3 rds, 1 min each station:

Burpees
75# power snatch
24" box jumps
75# thrusters
CTB pullups

Rd 1- 15,15,20,10,15
Rd 2- 15,15,25,10,

Stopped when back injury occured during thruster rd.

Front squat 3rm

185, 205, 215, 225, 235

800m run
25 back extensions
50 situps
800m run
15 back ext
30 situps

Widowmaker

21-15-9 DB squat cleans @ 50# hdspu Not completed Widowmaker (1rm of 285#) 10 @ 145 (50%) 5 @ 175 (60%) 20 @ 200 (70%, not completed)

"Nancy"

Power snatch on minute for 10 mins: 135x2 touch and go "Nancy" 5rds 400m run Ohs @ 95# x 15 13:15

tuesday june 5th

Pullups on the minute:
14 rds
Stopped due to hand tear

First 13 rds unbroken easy

Crossfit total

Shoulder press 165# Back squat 285# Deadlift 365# Deads very light to protect back, using last 1rm total is: 165-285-405 855#

Summer series

21-15-9 95# front squat Burpees Pullups 7:08 http://m.youtube.com/watch?v=EfusL6tl0k0

5 rds: 1 rope climb 15ft 5 hdspu on parallettes 10 45# barbell overhead pistols 17:25 Subbed strict CTB for rope Subbed 25# plates and abmat for hdspu Subbed dowel for barbell

Summer Throwdown 2

3 x 215#

http://www.youtube.com/watch?v=-gCIwl8yGN0


Failed attempt at 225 TnG

Summer throwdown 1

5 rds
25 push press @ 75#
50 double unders
9:24

 http://m.youtube.com/watch?v=jfS49s9whuQ

AMRAP 20 mins:
5 CTB
5 ring dips
15 squats

19rds + 5 + 5 + 11

"Helen"

9:12

500m row (2min)
30 bench press @ 185# (5,3,3,3,3,3,3,1,1,2,1,2)
1000m row (3:52)
20 bench press @ 185# (2,2,2,2,2,2,2,3,3)
2000m row (7:55)
10 bench press @ 185#
(1,1,1,1,1,1,1,1,1,1)

37:18 total time

Weighted pullup 2rm (7 sets)

Pronated- 35, 55, 70, 75

Supinated- 80, 85, 90 x 1

3 rds:
50 double unders
40 situps (abmat)
30 med ball cleans 20#
20 pullups
10 hdspu

21:37

5 rds:
10 x 135# power clean
15 wallballs

9:38

OHS 1rm

205# on 4th set
Could not finish the final 3 sets

"Jag 28"

800m run
28 kb swing @ 2pd
28 strict pullups
28 C+J @ 2pd
28 strict pullups
800m run

21:00
75lb dumbbells subbed for kb

Deadlift 345# x 7
Bar muscleups x 7
3 rds

Clean tech work at 185#

21-15-9
L pullups
25# back extensions

8:37

Regional wod 5

http://m.youtube.com/watch?v=7Gd4NqRZCzY Start @ 155# Fail @ 185# 155# tech work after

Regional workout #4

At 22 min cap
10 pullups completed final set

Completed @ 23:08

Regional wod #3

4rds: 10 db snatch 100# 115m run (one lap of trico gym track) 6:04 Probably faster if doing rx run distances (200ft) Probably slower if I had done prev 2 wods

Thursday may 3

Deadlift 5rm 345#

"The Chief"

3x135# power cleans 6 pushups 9 squats 5 rds, 3 min on, 1 min rest 4 + 3 power cleans 4 + 3 power cleans 4 rds 4 rds 3 + 3 power cleans + 6 pushups

Press 5rm

5x5 115-120-125-130x4-130x4

"Diane"

21-15-9 Deadlift 225# hdspu 6:46

"JJ"

1-10 185# squat cleans
10-1 hdspu on parallettes

35:39

Squat cleans up to rep 3 of rd of 8, Power cleans for the rest
Hdspu with hands on floor, kipping, games standard with heels

Bench press
3x3x3x3x3

185-195-205-210-215

1000m row warmup

Back squat 2rm

2 x 10 sets

185-205-225-235-240-245-255

http://m.youtube.com/watch?v=7Gd4NqRZCzY

More in tank, didnt get to failure.

20rds:

1 rope climb 17ft
15 pushups

Completed

Running Fran

400m
21 thruster 95#
21 pullups
300m
15
15
200m
9
9

11:18

Deadlift 1rm
315-335-365-385-405-425f-425f

Followed by:
Amrap hook grip deadlift at 315#
7 reps

http://m.youtube.com/watch?v=9b2RUM0IZdE

800m run
10 rds:
10 hdspu
10 pistols
800m run

37:44
5 rds with purple harness and pink band
5 rds with purple harness and blue band

10-1
CTB
30" box jumps
GHD situps

10:20 unbroken

Snatch 1rm

145,155,160,165,170,175

http://m.youtube.com/watch?v=sxjilEMykJE

800m run
10 rds:
10 pullups
10 ring dips
800m run

About 25min

Clean and jerk 1rm

7x1

185-205-215-225-230-235-240f

http://m.youtube.com/watch?v=lpDdH8lhoOs

"Pheezy"

3rds:
165# front squat x 5
18 pullups
225# deadlift x 5
18 toe to bar
165# push jerk x 5
18 hand release pushups

15:44

2 min double unders- 155
10 rds:
10 K2E
10 back extensions
2 min double unders- 135

17:00

.com

30 x 155# squat clean and jerk

7:20

.com

5 rds:

45# barbell walking lunge, 50ft
21 burpees

14:13

3rm thruster

95/105/115/135/145/155/160/175/185

"Barbara"

20 pullups
30 pushups
40 situps
50 squats
Rest 3 min, 5 rds

3:35
4:44
6:44
7:42
6:45

"Del"

25 burpees
400m run with 3/4pd KB
25 weighted pullups 20#
Run with KB
25 hdspu (scaled to bands)
Run with KB
25 CTB pullups
Run with KB
25 burpees

22:30

Main site

21-15-9
225# back squat
2 pd KB
Performed at:
155#
70lb DB
9 mins

Open wod 12.5

100 reps

Talisman

Deadlift tech work
Power clean tech work
35x
95# shoulder press
Kb swing
Dips
Stepups

12.4

150 wallballs (7min)
90 double unders (2.5min)
9 muscleups

Terrible
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Talisman

Push jerk warmup
225

Hang squat clean x 3
225

5-10-15....50 double unders
2 hdspu between sets

4 sets:
15 kb swing
10 alternating pistols

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Open 12.3

Video posted to vimeo:

15 box jumps
12 push press @ 115#
8 t2b

8 rds + 9

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12.3 prep

Push jerk
3 x 4
Push press
3 x 4
Box jumps
10 x 5

2 rds:
1:30 jump down
1:56 step down

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Talisman

Front squat warmup
225#

Weighted CTB strict pullups
3 x 5 @ 25#

Pullup ladder 12-1

15 mins:
5 burpees
200m run
10 kb swing
200m run
7 rds + burpees

40 second row sprints x 3:
219m
224m
237m

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Talisman

Weighted dips
100lbs

Cool down
1000m row

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Talisman

12-9-3
95# power clean and jerk
Box jumps
2:14

2 mins manmakers @ 40#
10 reps

12-9-6
165# deadlift
Bar facing burpees
2:08

Double under tech work

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Open wod 12.2

Sunday March 4th completed at OPT

61 reps
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Talisman

Squat clean single:
243, Easy clean, difficult squat

3 rds, 1 min rest:
10 x 115# thruster
10 CTB

5 rds:
15 kbs
Squat while partner does KB
Alternating

30-20-10-5-5-10-20-30
Double unders
Situps

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12.1 @ OPT

7 min AMRAP burpees:

90 reps
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With Mullback at Talisman

Front squat warmup at 215

7 min row:
Easy 1:55 pace

Burpee practice for 1 min:
20 at pace
21 doing 7 x 3 (nope)

Pace for sunday= 15-18

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With Mullback @ Talisman

Snatch work (hang, power, squat)
178#

Clean tech work
2 squat clean, 2 hang squat clean, 3 front squat
210#

15 mins:
3 x 215# deadlift
10 dips
25 double unders

=10 rds + 3

Rest 5 mins

15 mins:
5 x 95# pushpress
10 ball slams
15 box jumps

=6 rds (tapped out at 8 mins)

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With Scott H

A1. L pullups 6-8. 60s rest
A2. Shoulder press 3-5. 60s rest

21-15-9
KBHP 1.5
Boxjumps

2:35

Tabata anchored situps

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Big dawgs being

A. Clean and jerk
225#
B. Power snatch
170#

7 mins:
5 kb
5 burpees
13 rds + 5+1

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Armenian wk 3 day 2
6x6 @ 80%
180#

3 rds, 3mins rest:
5 manmakers @35#
15 kbs @ 1.5pd
25 med ball cleans

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Hang snatch x 3
145#
Not letting feet off ground, just extension to toes, much faster catch.

6 rds with 2 min rest:
8 strict pullups
15 boxjumps 24"
20 ghd raise

All rds between 1:39 and 1:49

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Armenian wk 3 day 1
6/10 @ 70%
158#

30 second airdyne @90%
30 second double under @90%
Rest 1 min
20 rds

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Armenian wk 2 day 3
6/4 @ 180

750m row
75 push press @ 95#
25 CTB
75 push press @ 95#
750m row

17:10

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Split jerk
255

1min each, 30 second rest, 4rds:
T2B
Ring pushups
Row
Stepups @ 24" and 65#

20,20,17,13
20,20,20,13
19,17,20,14
19,16,20,15

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Armenian wk2 day 2
168#

5 rds:
10 kdsdlhp
10 kb swing
5 hdspu with harness (pink+pink)
8:43

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Armenian wk 2 day 1
6x3 @ 157

3 rds:
20 ghd situps
20 back extensions

5 rds:
1000m row
15 pullups COVP
15 thruster 75#
15 burpees

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Training for Wed Jan 18

Armenian wk 1 day 2
165

Split snatch tech work at 135#

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Armenian wk 1 day 3
135, 155, 175, 185, 185, 185

Push jerk ladder @ 135# 1-5-1 in 10 mins unbroken:
3rds + 2,3,4

6 dead @ 315#
6 dip
30s row (1:18/500m)
X2

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Shoulder press 3RM
135#

5rds:

25 box jumps
10 ring dips
10 ring rows
Rest 90s
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Armenian squat wk 1 day 1
135#

5 rds:
12 wallball
12 T2B
5:15

15,12,9
R arm kb snatch 1.5
L arm kn snatch 1.5
Burpees

5:40

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Clean and Jerk on the minute for 15 mins:

1st 5 rds @ 135#
2nd 5 rds @ 185#
3rd 5 rds @ 225#

Completed as rxd

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Pullups on min:

14rds.
Pretty easy to this point. Unbroken for first 12 rds. Only slowed down or stopped due to pullup bar and avoiding hand tears. Finishing all rounds to that point under 30 seconds.

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5 rds:
15 deadlift @ 135#
15 pushups

5:46

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