Upper CP Battery + Rowing MAP

EMOM for 15 mins:
1st: push press 175 x 3
2nd: hdspu x 4
3rd: Muscleups x 5

Unbroken

Row 1000m x 4 @ 1:57-1:59, 4min rest


Tahylor Law

Power Snatch int + BSq mod + GHR + ABC

A. Power snatch cluster 1.1
155#

B. Back squat @ 85% 1rm 3 x 7
204 completed

C. Gh raises 8-12 x 5
Completed

D. 2 min L-sit on rings
Took about 6 mins to accumulate the time

Tahylor Law

Wk 2 day 5

A. Split jerk 1rm
280, pretty comfortable

B. Back squat @ 80% 4x6
197 completed

C. Back extensions weighted 5 reps by 10 mins EMOM
40#

D. For time:
20 pronated strict chins
20 kipping hdspu
20 parallel strict chins
20 kipping dips
20 supinated strict chins
20 hand release push ups

16:35

Wk 2 day 3

15 rds @ high effort:
25 double unders
6 kbs @ 24kg
3 burpees to 6" above reach
3 T2B
45s rest

Mix and match order, keep work time the same:

.50-.58 rd times

Tahylor Law

Wk 2 day 3

A. Power clean cluster 1.1.1
205#

B. Back squat 4 x 6 @ 80% 1rm
197 completed

C. Barbell hip thrusts 6 reps x 10min
195

D. Weighted side bridges x 6 30s/30s
30#


Tahylor Law

Wk 2 day 1

A. Below knee hang power snatch
155#

B. Back squat 4 reps x 6 sets @80%
195

C. Ghd raises 12-15 x 4
Completed rds of 12

D. Weighted front bridge 8 x 30s
Completed with heavy bag. Some breaks



Tahylor Law

Wk 1 day 5

Build to a tough push press/split jerk 1.1, rack no blocks
195#

Back squat 5 reps x 5 sets @ 75% of 1rm
185#, completed

DB Back extensions, 6 tough reps emom for 10 mins
25# DB each hand

9-1 for time:
165# bench press
CTB pull-ups
8:56


Tahylor Law

Wk 1 day 4

10 rds, 1min rest, change order each set

150m row
7 burpees
7 kbs @ 24 kg
30 double unders

1:24/1:55/1:55/1:58/1:59/2:02/2:03/
2:09/2:07/2:10


Tahylor Law

Wk 1 day 4

10 rds for time, 1min rest between:
Switch order every set but hold same work time:

150m row
7 burpees
7 kbs @ 24kg
30 double unders





Tahylor Law

Wk 1 Day 3

Build to a tough above the knee hang power clean
230#

Back squat 5 reps x 5 sets at 75% 1rm
Completed, 185#

Hip thrusts EMOM 5 reps x 10mins
205#

Farmer's carry at 40kg, 30s on 15s rest, alternating arms, 6 rds each side
Completed

Wk 1 day 2

Bar muscle up x 2 every 20 sec for 10 reps
Completed

Unbroken ring muscle up x 4, 4 sets for time
1:47

3rds:
2 leg less rope climb
6 strict hdspu
7:37
First set of hdspu unbroken

Row 500m @ 1:55-1:57 x 6 sets
1:55.2
1:55.4
1:54.2
1:55.8
1:55.1


Tahylor Law

Full week 1

A. Power snatch cluster 1.1
155#, felt awful for some reason, very heavy and slow

B. Back squat 5 reps @ 75% 1rm
183.5
Completed

C. Ghd raises with bands, 5 tough reps on min for 6 mins
Completed with purple band

D. Swiss ball ab work
Completed

Tahylor Law

Wk 1 Wednesday

A. Build to a tough power clean
235#

B. 6 reps x 4 sets of 70% Back squat 1RM
Completed, 170#

C. Barbell Hip Thrusts, 8-10 x 5
195#

D. Weighted Side Bridge, 30s/30s, 6 sets each side
35#

Wk 1 Tuesday

A. Legless rope climb to 15 ft
1 every 30s for 6 rds
Completed

B. 2 depth kipping hdspu every 30s for 30 reps
Abmat, 10# plate 15# plate 10kg rogue

C. 3 unbroken Muscleups every 30s for 15 reps
Completed

D. 5 x 500m row @ 1:55-1:57, 2min rest
1:53.5- 1:55.1

Tahylor Law

Wk 1 Monday

A. Build to a tough power snatch
175

B. Back squat 6 x 4 @70% 1rm
Completed, pretty easy at 168

C. Ghd raise 4-6 x 4 with resistance
Purple band

D. Front bridge 30/30 x 10, weighted
70lb bag, not completed

Tahylor Law

Wk 5 day 5

A1. Front 2 x 5
215

A2. Weighted leg less 15ft rope climb
15#

B. 75# DB walking lunge 10 steps x 5
Completed

C. For time:
12-9-6 Muscleups
25-25-25 ghd sit-ups
Completed, ghd sit-ups were limit by far. Time I think around 10

Tahylor Law

Wk5 day 3

15 rds
200m row @1:42
1min rest
41.7
42.5
41.7
43.2
42.7
41
43.7
44.3
44
42.3
42.4
43.2
41.3
42.4
41.1

Hollow rocks
Completed

50-10-50 unbroken
7:40


Tahylor Law

Wk 5 day 2

Build to back squat 1rm
250#

Build to weighted pronated chin 1rm
101.5#

Unbroken 1-10 chin up ladder
2:44

Every 30s for 10min prowler push at 50kg to 50ft
Completed with 4 passes


Tahylor Law

Wk 5 day 1

A1. CGBP 1 x 5
225
A2. Romanian deadlift 2-3 x 5
265#

B1. Weighted ring dips 3-5 x 5
No weight, elbow and triceps were really barking during this
B2. Barbell hip thrusts 6-8 x 5
195#


Tahylor Law

Wk 4 day 5

A1. Front squat 2-3 x 5
205
A2. 20ft rope climb x 5
Completed

B1. Front rack walking lunge 5/lg x 5
135
B2. Muscleups 5x5
Completed UB
B3. Gh sit-ups 15 x 5
Completed UB


Tahylor Law

wk 4 day 4

A. Build to a tough single Trap Bar DL
382#

B. Build to a tough 1.1.1 Jerk, on blocks
225#

C. Every 30 secs for 15 mins, 1 tough strict hdspu
Completed with multiple kipping reps
Abmat, 20kg and 10kg rogue bumpers

D. Weighted back extensions 8-10 x 5
30#, back was pretty lit up for these from DL and rowing the day before

Wk 4 day 3

A. Row 300m @ 1:45-1:48
Rest 2 min, 10 rds
1:03.9
1:04.1
1:03.7
1:04.1
1:04.5
1:03.4
1:04.1
1:03.6
1:02.9

B. side plank holds 30s/30s, 5rds
Completed

C. Front plank holds 30s/30s, 10rds
Completed




Tahylor Law

Wk 4 day 2

A1. Back squat 3-4 x 5
100kg
A2. Weighted pronated chins 3-4 x 5
24kg
B. 10 unbroken chin ups per min for 10 mins
6 rds complete, abs were limitor
C. DB Russian steps ups 6-8/lg x 5
45#
D. 500 ft prowler push for time @ 50kg
3:50


Tahylor Law

Wk 4 day 1

A1. Close grip fat bar bench
3-3-2-2-2
205
A2. RDL 5 x 5
265

B1. Parallel grip incline DB bench
Amrap @ 65
8-7-6-5-4
B2. Barbell hip thrusts
8-12 x 5
175#

C. Weighted DB back extensions
8-12 x 5
20#


Tahylor Law

Wk 3 day 4+5

A. Push press, build to a tough 1.1.1.1.1

195#

B1. Front squat 3-4 x 5

205#

B2. Legless rope climbs, 1x5 to 15ft

Completed, pretty easy

C. Deadlift @33X1, 2 x 5

325#

D1. Barbell reverse lunge, 6/lg x 5, 2" step

140#

D2. Toe to bar, 12 x 5

Completed unbroken

D3. GHD situps, 12 x 5

Completed, unbroken until set 5

Wk 3 Day 3

Row 500m @ 1:45-1:48, 3 min rest, 8rds
5 completed as rxd, 3 rds failed pacing

5 rds:
30 sec double unders
30 sec rest
30 sec airdyne
30 sec rest

40-45 double unders
Airdyne pace around 27

Wk 3 day 2

A1. Back squat 4-6 x 5 @30x1
195 (tight hammy and back)
A2. Weighted false grip ring chins
2-3 x 5
Red kb and 5# plate

B1. Front rack alt BB stepups
6/lg x 5
95#
B2. Chin-up x 17 x 5
Completed butterfly unbroken. Felt great.
C. 100 squats w 20 squat penalty for breaks
160 squats. Fuck.


Tahylor Law

Wk 3 day 1

A1. Fat bar bench press 4-3-2-3-4
185-195-205
A2. Romanian deadlift 4-6
225-255-275

B1. Incline DB bench @75# amrap
5-4-4-4-4
B2. Barbell hip thrusts 15 x 5
95-115-135-155-155

C. Gh raises on red 8-15 x 3
5-7 on red, completed 15 on white gh

Tahylor Law

Bend/push

A1. Low incline CGBP @31x0
3-5 x 5 sets
155#

A2. Trap bar dead lift @33x1
4-6 x 5 sets
295#

B1. Incline DB press amrap x 5
65# each hand
10/9/7/6/6

B2. Gh raise 6-8 x 5, red ghd
6 each set

C. Barbell hip thrusts 20 x 3
85#


Tahylor Law

Day 4 wk 3

A. Deadlift @33x1
3 x 5
275

B. Push press @11x1
4-5 x 5
185

C1. Amrap hdspu in a minute x 4
9,7,6,7
C2. Gh raises 10-15 x 4
Completed



Tahylor Law

A. 500m row @ 1:45-1:48 x 8
1:45.6
1:45.7
1:46.1
1:47.4
1:54.2 (took 7 min rest before rd 6)
1:48.5 ( same rest)
1:51.3
1:44.3

B. 1min amrap double unders x 5
60/60/60/60/60

C. 3 miles AD
9:01/18.7mph





Tahylor Law

Wk 3 day 2

A1. Back squat 6-8 x 5
175
A2. Weighted pronated chins 4-6 x 5
45# x 3

B1. Front rack BB step ups @ 24"
8/leg x 4
40kg
B2. CTB x 15 x 4
Completed, broken due to hand tear prevention


Tahylor Law

Wk 3 day 1

A1. CGBP 6 reps x 5 sets
195
A2. Trap bar DL 5 reps x 5 sets
275#

B1. Weighted ring dips 6-8 x 4
15#
B2. Weighted back extension 10 x 4
20#


Tahylor Law

Front squat @20X1
4-5 reps x 4 sets, 4 min rest
205

Weighted pronated chin ups
1 tough rep every 30 seconds for 10 minutes
Completed at 35#

3 unbroken CTB every 20 sec for 60 reps
Completed

Double unders, AMRAP in 10 mins

10 minutes Airdyne at moderate effort
17.2 pace, 100 cals

10 burpess to 6"OH per min for 5 mins
Completed

2k row
8:34, pretty slow, forearms tired more than anything

10 burpees to 6"OH per min for 5 mins
Completed, brutal

10 minutes Airdyne at moderate effort
118 cals

Deadlift @22X1
4-5 reps x 4 sets, 4 min rest
295

Legless rope climbs to 15 ft x 5 sets
Completed

Barbell Russian Step ups onto 24" box
6/leg x 5 sets, 30s between sets
95#

Back squat 4-5 x 5 sets
205 x 5

Leg less rope climbs x 5
Completed, fairly easy

24" Russian barbell steps up
6/leg x 5 sets, 30 sec rest
60kg all sets, very tough


Tahylor Law

Power snatch 1.1.1.1.1 x 5
Power clean 1.1.1.1.1 x 5

Too sore to snatch, did clean tech work at 135

Row 150m all out x 6
26s to 28.2
26 was last rd

10 x prowler push @ 50kg
Completed

Tahylor Law

Day 2

3 muscle ups per minute for 10 min
Completed, some unbroken and some in singles to prevent tearing

10 WB @ 30# per minute for 7 min
Completed, unbroken

1 rd per minute for 10 min
5 toe to bar
5 push ups
Completed, unbroken

Tahylor Law

Day 1 OPT

Back squat 5-4-3-2-1
40X1
135/165/185/205/225

Deadlift 5-4-3-2-1
22X1
100kg/120/130/135/140

Press 5 x 5
125-140


Tahylor Law

5 rds:

3 min amrap

5 CTB
10 push-ups
15 goblet squats with 70#DB

Rest 1 min

2 plus 15
2 plus 5
2
1 plus 15
1 plus 8

Tahylor Law

1min AMRAP Push Press @ 165#
10 reps

5 min rest

2 min AMRAP Double unders
173 (130 unbroken)

2 min rest

3 min AMRAP front rack walking lunges @ 165#
23 reps

1 min rest

90 second L-sit hold on parrallet
Completed, multiple sets

Snatch 1.1.1
165-170-180

Clean and Jerk 1.1.1
230-235-240

1 min Muscleups
30s rest
1 min hdspu
30s rest
3 rds

10/9/8
9/7/7

Clean tech work
Power clean 235

5 x 3 @ 65% High Bar Back Squat
Rest 1:30 between sets
All sets @ 185#, pretty easy

4 rds for total working time:
500m row
12 hdspu
12 pullups

Rest 1:1

3:09/3:28/3:30/3:53
13:59 total working time

12 mins build to 80% snatch:
165#

12mins build to 80% clean and jerk:
235#

3 rds:
20 cals row
15 burpees
8 toe to bar

7:02

"Chelsea"
30 min, EMOM:
5 pullups
10 pushups
15 squats

Maybe 15 rds as rxd, bunch of rds just pushups and squats to avoid hand tears, several rds of rest.

3 rm OHS in 7min:

135-155-185-195
Could have gone heavier, 3 reps pretty easy at 195

30 burpee Muscle ups for time:
6:16

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

135-145-155-165-175
175-185-195-200-205
205-210-215-220-225 x 3 (fail)

4 rds:

2 rope climbs to 15ft
100ft sprint
4 squat cleans @ 225#
100ft sprint

10min time cap
Regionals event #7

9:43
1 rd done at 205, rest done at 185

Day 1 Ramsay

3 min WB
3 min KB snatch @ 70#
70/30

1 min rest

2 min WB
2 min KB
45/20

1 min rest

1 min WB
1 min KB
25/10

1 min rest

20 reps 185# push jerk (from the floor)
4:42

Clean grip deadlift
3 sets x 5 reps
275#

5 rds:
10 unbroken push press @ 115#
15 knee to elbow

Completed
5:35

4 rds:
400m run
15 wallballs
15 30" box jumps

Power snatch
175#

3 rds:
Burpee muscle ups x5
KB snatch @ 24kg x 10 alternating

4:30

21-15-9
Hdspu
Pullups

Around 10mins

"Annie"
6:14
Unbroken, slower situps

CGBP
3 x 5
175#

Bear complex
135#

Quick heavy clean
225# in 3 sets

2000m, 200m at a time,
Row
KB hold
Row
KB hold
Row
KB hold
Row
Lunge
Row
Lunge

A1.
Back squat 6 x 6, 2min rest
89kg

A2.
Weighted supinated chin ups, 4-6 x 6, 2min rest
18.5kg

B1.
Front rack BB walking lunge 8/lg x 4, 1:30 rest
135#

B2.
1 arm KB row @40kg 8-12 x 4, 1:30 rest
8 each set

Wk 3 day 5

Deadlift @33X1
5-4-3-2-1
115kg-125-140-150-159

Amrap strict hdspu x 5
8-7-6-5-5

Low bar good mornings 8 x 5
135-145-155-155-155

Row 15rds
40s @ 75%
20s @ 50%

Wk 3 day 4

Front squat 5x5
69kg/73.5/80/84.6/84.6kg

B1.
Supinated chins amrap -1 x 5
8/7/6/6/5

B2.
Bb rever lunge 6/lg x 5
95/115/135/155/155

C.
AD 40s @75%
AD 20s @50%
15 rds

220 cals

Wk 3 day 3

MAP sessions @ 75%
30s on/ 30s off
5 rds each couplet

Double unders
OHS @ 45"

Rest 5 min

AD
KBS @ 24kg

Rest 5 min

Burpees
Box jumps @ 24" step down

wk 3 day 2

A.
RDL @50X0
6,5,4,3
90kg, 99kg, 109kg, 119kg

B1.
AMRAP 75# flat DB bench
5 sets
15, 10,7,6,5

B2.
GHD raises
8-12
12 completed for 5 sets

C.
Row 40s @75%, Row 20s @50%
15 rds
Completed, easier than last week but still difficult on forearms and shoulders.

Wk 3 day 1

A.
Bsq @ 5x5
89kg (9kg+ from prev)

B1.
Wtd parallel grip chins
3-5 x 5
16kg x 5 reps

B2.
Russian DB step ups @ 20"
8/lg x 5
30/40/45/55/55

AD 40s hard 20s easy

Wk 2 day 5

A.
Trap bar deadlift 5 x 5 @33x1
124.5kg + bar weight

B1.
Amrap kipping hdspu @ 4" depth (skull mat, 45# plate and green rogue plate)
7, 6, then practiced a bunch of reps working on getting better kip with back on wall

B2.
Wide stance low bar good mornings @50x0, 4-6 reps
115,135,155,155,155

C.
Row 35s @ 75%
Row 25s @ 50%
15rds

Wk 2 day 4

Front squat 5 x 5
135, 155, 165, 175, 185

Amrap -1 parallel grip pullups
7,7,6,6,5 (shoulder a bit sore here)

AD 15 mins, 35s on 25s easy

Day 3 wk 2

MAP training

30s on, 30 s off, 5 min rest between
75% effort

5 rds:
Double unders (48-50)
Wallballs @ 12# to 10ft (15-16)

5 rds:
Walking lunges (20)
KBS @ 16kg (15)

5rds:
AD (25-27mph)
Box jumps @ 20" step down (15)

Day 2 wk 2

DL @ 33X1
5 x 5
124.5kg

Incline DB press
AMRAP x 5 @ 65#
8,8,7,7,6

Back /
12-15 x 5
30# all sets for 15 reps

Row 15 rds
30s @ 75%
30s @ 50%

Wk 2 day 1

Back squat @ 20X0
5 x 5
80kg

B1.
Rope climb to 20ft x 4

B2.
Alt BB step ups @ 20"
8/lg x 4, start at 95#
95, 105, 115, 115

C.
AD 35s/25s x 15

Day 4 wk 1

A1.
Front squat @ 50X1
5 x 5, 2min
40kg, 50kg, 60kg, 60kg, 60kg

B1.
Supinated chinups AMRAP x 4
7,6,6,6
(Protecting shoulder and lat here a bit)

B2.
Walking DB lunges
10/lg x 4
25#, 30#, 30#, 30#

C.
Airdyne 15 rds
30s at 50% / 30s at 75%

Day 3 wk 1

5 sets @ 75%:

30s on, 30 s rest, 30 s on, 30 s rest

Double unders
Air squats

Rest 5 min

Bear crawl
16kg KB swing

Rest 5 min

AD
Burpees

Rehab day 2 wk 1

A.
Deadlift @ 5030
5 x 5
135, 165, 195, 215, 215

B1.
Flat DB bench @ 75#
Amrap x 4
11, 10, 6, 6

B2.
DB back extensions
8-10 x 4
20, 25, 30, 40 (all sets of 10)

C.
Row @ damper 3
30s @ 50% (2:20 pace)
30s @ 75% (2:00 pace)
15 rds


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

Day 1 Wk 1 Rehab

A.
Back squat @ 50X1
5 x 5
40kg, 50kg, 60kg, 64.6kg, 70kg

B1.
Pronated chin ups @ 30X0
Amrap -1 x 4
8, 7, 6, 5

B2.
Alt DB step ups @ 20"
10/lg x 4, start with 25#DB
25, 30, 40, 40

C.
Airdyne
30s @ 75% (approx 21mph)
30s @ 50% (approx 15mph)
15 rds


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

A.
Medium grip bench press- build to a 1rm
260#

B1.
Medium grip bench press @ 85% of 1rm AMRAP x 5
4, 3, 3, 3, 2

B2.
Pendlay row @22X0 4-5 reps x 5 sets
135, 155, 165, 165, 165

C.
AMRAP muscle ups x 3, 5 min rest
13, 7, 6
Video on Youtube and Facebook

Wide stance low bar good mornings
@30X0
3RM
225#
Pretty ugly form in low back

Barbell reverse lunges
6/lg, 1min btwn legs
5 sets
115,145,155,165,175

30s on/ 30s off
Barbell switch lunges
5 rds
31,26,22,20,18

A1.
Push press 1.1 x 5 (out of rack)
235, Failed 245

A2. Legless seated rope climb to 20ft
Easy,

B1. Amrap strict hdspu
9,8,6,4

B2. CTB x 15 x 5
Completed

RDL @30X0, 2-3 x 5, 3min rest
275,285,295,305,305 x 2
Back really struggling to hold form at 305

Front squat @ 175 x 3 x 5, 1:30 rest
Completed, felt really good

100 DB walking lunges, 55# per hand, with straps
50,25,25

Around 6mins, didn't see clock at end, legs were destroyed

Snatch pull cluster 1.1
Above knee/from floor @ 205#

Build to a quick 1rm power clean
235, Failed 240

AMRAP KBS @ 40kg
39 reps

3 rds @ 90%
30s double unders (49/49/50)
30s rest
30s row (1:40 pace)
30s rest
30s AD (27mph)
30s rest

A1. Medium grip bench press
2-2-2-1-1, rest 1:30
205,215,225,235,240

A2. One arm dumbell row @33X3 x 5
30s between arms
9,9,6,6,6

B1. Medium incline bench amrap @75#
4 sets
8,7,5,4

B2. Weighted ring row 6-8 x 4
15#, 20#, 20#, 20#

C. EMOM + 1 kipping ring dips
13 rds + 9 reps

A.
 Low bar wide stance good morning @ 50X1
3-4 reps x 5 sets, 4 min rest, start @ 205#
205, 210, 215, 215, 215

B.
Barbell Forward Lunges @ 10X0
6/leg x 4 sets, 1 min b/t legs, no alternating during sets
155, 165, 175, 185

C1.
Front rack barbell step ups
24" box, 8/leg x 4 sets, 1 min rest (1min between legs)
135#

C2.
GH raises with bands
8-12 x 4 sets, 1:30 rest
25#

A1. Press cluster 1.1 x 5, 2 min rest
145,155,160,165,170

A2. Weighted legless rope climb
1 x 5
Vest was I think 15 or 20lbs, completed

B1. AMRAP hdspu x 4
14,12,10,9

B2. CTB x 15 x 4
Completed easy

C. 100 reps Toe to Rings
3:48

Trap bar RDL @33X1
2-3 x 5, 4min rest
100kg, 120, 125, 130, 135
add 40 lb bar to all weights

Back squat with chains @155#
2 x 8, 1min rest
Completed, some ugly reps

Tabata switch lunges
3 rds of 20, 1 rd of 21, rest at 18

Snatch pull 1 x 6 @ 225#
1:30 rest
Completed, felt really good, moved bar well

Power clean 1 x 6 @ 225#
1min rest
Completed, felt good and easy catches

3 x 30 russian kbs @ 40kg
2min rest
Completed, last set difficult

5 rds:
15 T2B
25 AD cals
35 double unders
1 min rest

Rd 1 was 2:00 all unbroken, AD @ 25mph
Broke T2B after that, double unders always UB, AD closer to 22-23mph

Last rd just over 3min

A1. Close grip bench press with chains
2 x 5, 1:30
185,215,235,245,255 x 1

A2. Single arm KB row @ 40kg
6 x 5, 1:30
6 each arm each set

B1. Low incline DB bench @ 75# AMRAP
5 sets, 1:30
9/8/7/6/5

B2. Single arm DB row @ 75#
10/arm x 5, 1:30
Completed each set

C. EMOM ring push ups starting at 1
11 rds + 10 reps

LB Wide stance GM @50X1
4-5 x 5, 4mins rest
185,190,195,200,200

Front rack BB split squat
5-6 x 3, 1min rest
145,145,150

C1.
DB alt stepups @24"
10/lg x 4, 1:30 rest
40# Dumbells

C2.
Ghd raise with bands
Purple band
12,10,8

A1.
Press cluster 1.1.1 x 5, 2 min rest
135,140,140,145,150
A2.
Legless rope climb 1 x 5, 2 min rest
Completed

B1.
Single arm kb press @ 24kg AMRAP
1 min rest between arms
Right arm- 7,6,6
Left arm- 6,6,5
B2.
Pronated chinups AMRAP @22X2
7,6,5

C.
8 K2E on min for 10min
Completed (pronated grip)

RDL @42X1
4-5 x 5, 4min
225, 235, 245, 245, 245

Front squat @10x1
3 x 8, 1min
115# + chains

10 DB walking lunge @75#
10 reps x 10mins on the minute
6 rds completed unbroken

Snatch pull 1.1 @ 215#, drop each rep
5 sets, 2min rest
Completed

Above knee hang Power Clean/Below knee 1.1, no dropping
205# x 5 sets, 2min rest
Completed

3 rds:
20 KB swing at 40kg
40s rest
20s weighted side bridge left
20s rest
20s weighted side bridge right
40s rest

Completed, 30# weight for bridges

10 rds:
30s row @ 90%
30s rest
30s Double unders
30s rest

Row usually 150m
Double unders between 45 and 50

A1.
Medium grip fat bar bench
3-4 x 5
185, 205, 210, 210, 210

A2.
DB row
4-6 x 5, @75#, @20X2
6 each rd

B1.
Flat DB bench @ 75#
AMRAP -1 x 4
10,9,9,8

B2.
Ring row weighted
5-7 x 4
10#,10#,15#,15#

C. 12 UB pushups on min for 12min
6 rds completed

Low Bar Wide Stance Good Mornings @50X1
5-7 x 5, 4 min rest  (start at 155)
155, 165, 175, 185, 185

BB split squat @30X1
6-8/leg x 3, 1 min rest (start at 135)
All sets at 135, only 6 reps last set

C1.
Front Rack Alt Step ups to 24"
10/lg x 4, 1:30 rest
95# all sets

C2.
GHD raises @30X1
8-12 x 4, 1:30 rest
8 reps each set, really struggling with these on the red GHD

A1.
Push press @ 11X1
4-5 x 4 sets, 2min rest
135,165,175,185

A2.
Pronated weighted chins @ 20X0
4-5 x 4 sets, 2min rest
20kg,24,24,24

B1.
Seated DB press @ 55# AMRAP
3 sets, 2min rest
9/10/9

B2.
AMRAP supinated chins @60X0
3 sets, 2min rest
8,7,6

C. 7 UB T2B on min for 10 min
Completed easy, 12 seconds each rd

RDL @40X1
6-8 x 4sets, 4min rest
#245

Bsq
2 on minute for 10min
155#

Reverse BB Lunges
10/leg x 4, 3min
115, 125, 135

Snatch pull 1.1.1
205# x 5 sets, 2 min rest
Completed, strong today

Power clean 1.1.1
205# x 5 sets, 2 min rest
Completed, pretty easy

3 rds:
15 KB swing @ 40kg
30s rest
20 ghd situps
30s rest

Completed unbroken

A1. CGBP @ 20X1
3-4 x 5, 2min rest
165,185,195,200,205

A2. KB row @ 20X1
4-6 x 5, 2min rest (40kg)
6 each set

B1. Low incline DB bench @ 20X1
AMRAP -1 x 4 (65#) 1:30 rest
9,9,8,8

B2. Ring row @20X1
6-8 x 4, 1:30 rest
8, 8 x 10#, 7 x 20#, 8 x 20#

C. 10 UB pushups on min for 10 min
Completed (closed stance)

A.
Wide stance low bar good mornings
50X1, 6-8 reps x 4 sets (start @ 135#)
4 min rest
135, 145, 165, 175

B.
DB split squat
33X0. 6-8/lg x 3
1 min between legs
40, 45, 45

C1.
BB alternating stepups 24"
11X0, 10/lg x 4
1:30 rest
95# x 20 reps each set

C2.
GH raises on red GHD
30X0, 8-12 x 4
1:30 rest
12,8,8,7

Training on Sat at Talisman

R arm DB power snatch @ 65#
20-15-10-5
L arm DB power snatch @ 65#
20-15-10-5
Air squats
50-50-50-50

13:38

Air squats hardest part, snatches broken into small quick sets. Low back first thing to tire out

Hang power snatch moderate 1rm
185#

15 min x 2 reps on minute hang power snatch 2rm
155#

5 sets:
10 DB hang power clean and split jerk
100 double unders
Rest 2mins

1:33/1:58/2:10/2:10/2:45

Push jerk 1rm
245#, failed 255#

3 rds:
20 pushups (UB/UB/UB)
20 chinups (UB/UB/15+5)
20 OHS @ 65# (UB/UB/UB)
20 ghd situps (UB/UB/10+5+5)
20 box jump overs @ 24" (slow)
3:30/3:45/4:14

Rest 3 min

15,12,9
Power clean
Burpees

Rest 20min

Repeat

2:56/3:18

20min row @ 50%
4702m

High hang squat clean off blocks 2rm 10s btwn
205#

Above knee hang squat clean off blocks
195# every 30s for 10 mins
Completed

3 unbroken muscle ups x 15 rds for time
6:49

Throwdown series 2:

10 min Amrap
15 x 135# shoulder to overheard
15 x 165#
15 x 195#
Amrap x 225#

45 reps completed

10min rest

10min Amrap
10 x 95# squat snatch
10 CTB

4rds + 7 snatch

3 rds:
40 second burpees (18/18/18)
40 second KB swing @ 40kg (18/15/18)
40 AD (19/18/15)
Rest 8 mins

Row 20min
5 min row (forearm cramping)
15 min AD (finished at 21mph pace)

Tough, quick 1rm clean
225#

Clean + Front Squat 1.1
EMOM for 12min
195#

C1. AMRAP BW bench press (210#)
Rest 2min
C2. AMRAP supinated chinups
Rest 2 min
5 rds

7/14
6/13
5/10
4/9
4/9

Training for Saturday

10min AMRAP:
30 wallballs
20chinups
4 rds + 12WB

20min AD @ 50%

Snatch 1rm
195#, failed 200#

2 reps on min for 12 mins of power clean and overhead, start @ 185#
185, 190, 190, 195, 195, 195, 200, 200, 200, 205, 205, 205

3rds:
10 R KB snatch 32kg
10 L KB snatch 32kg
100 Double unders
Rest 90sec

Push jerk/split jerk 1.1 x 5, 4min rest
245# (easy push jerk)

5 tire flips with jump on min for 10min
Completed

21 GHD situps
21 burpees
21 box jump @ 30" stepping down
21 AD cals
Rest 3 min

3:30 ish each rd completed

3 rds:
21 thrusters @ 75#
300m row
Rest 9 min

2:06/2:05/2:08

20min row @ 50%:
4570m

Hang squat clean 1 x 5
215#

Squat clean 1.1.1 x 10, 1min rest
175# as rx

5 rds:
12 unbroken CGBP @ 135
15 chinups
9:13

Aerobic tester

25 DL @ 155#
50 WB
25 DL
50 WB
25 DL
7:04

20min AD @ 50% effort
Pace around 18mph early, finished just over 20mph

Power Snatch 1.1
175#

Power snatch every 20s for 10min:
@ 155#
Completed, failed 4 reps

3 rds:
15 unbroken squat clean @ 95#
15 lateral barbell burpees
30 cals AD
Rest same as work time

2:31/2:47/2:51

Push press/Push Jerk 1.1
225#, failed 235#

3 rds:
15 KBS @ 40kg
15 box jump overs @ 24"
15 WB @ 30#
90s rest

Rest 5 min

3 rds:
10 push jerk @ 115#
15 GHD situps
20 air squats
90s rest

3 rds:
30 second power clean @ 135#
30 second burpees
30 second AD
Rest 9 min

14/14/16
13/14/16
12/13/15

20min row @ 50%
Avg 2:17.5
4364m