7/9

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

L-Sit x 30-60 seconds

B.

Three sets of:

Jerk Balance x 3 reps

Rest as needed

C.

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

D.

Three sets for max reps of:

30 seconds of Handstand Push-Ups

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Stationary Dips

30 seconds of Rest

Followed immediately by…

Three sets for max reps of:

30 seconds of Push-Ups

30 seconds of Rest

A) Done (2 sets)

B) 135

C) 185, 225, 250(1,f), 275, 245(power jerk), 245(power jerk)

-Cut it after set 6. After the first single I decided to go to power jerks instead.

D) HSPUs- 21,12,12

Dips- 16,10,8

Push-ups- 13,11,15

-Last two movements are very weak for me.. still

7/8

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85% of 1-RM

A) 325

B) 155, 175, 185(1,1,f), 185, 195, 205

C) 285, 325, 365

D) 345

Productive day after a realllly long past few days.

7/2

A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Behind the Neck Push Press x 3-4 reps
Rest as needed

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips from Muscle-Up Station

A) Done

B) 185, 225, 250, 275, 295, 305, 315(ties PR)

-Cut it there. Elbow was feeling a little funky. 

C) Skipped. Elbow

D) 7+5 Burpees

 

7/1

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%

All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results. I understand some people went above 95% on Friday’s squats and set new PRs. If you did so, please do not consider that your new PR for purposes of these squat sessions…I assure you that you would regret doing so. 

A) 275
-Elbow under flexion didn’t feel great so I stopped after set 3.

B) 135, 155, 185, 195, 205(5/6)
-29/30 for the day! I’ll take that!

C) 280, 320, 365
-All sets felt good.

D) Skipped
-I know I know. My legs were smoked after the burpee/DU couplet from the mainsite a few days ago. Score on that one was 12 rounds plus 10 btw.

6/28

 A.

Every minute, on the minute, for 10 minutes:

Hang Snatch x 1 rep

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

Keep the focus on good speed, footwork and perfect mechanics.

B.

Every minute, on the minute, for 10 minutes:

Hang Clean + Jerk

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

C.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

D.

Three rounds for time of:

2 Rope Climbs (15′)

4 Clean & Jerk (225/155 lb)

6 Handstand Push-Ups to 6″/4″ Deficit

A) 155, 175, 205

-no misses

B) 195, 225, 255

-no misses

C) skip

-back/neck is killing me so I decided to MOB instead

D) 7:31

6/25

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 6-10 reps @ 2110

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
10 Handstand Push-Ups
5 Burpees

A)Done
-Couldn’t do the tempo T2B because it was uncomfortable for my shoulder
 

B)160, 195, 220, 250(f), 250, 260, 275(ties PR), 285(f)
-Went power jerk today. Very nearly PRd. Still a bit weary sub-conciously about my left elbow.

C)skipped
-Left side is abnormally tight
 

D)3+1
-Did stationary dips. Upper body endurance.. work work work!

6/24

A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Six sets of:
Power Snatch from Mid-Thigh x 6 reps
Rest as needed, work up as heavy as you can, but stay focused on barbell speed.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75% of 1-RM

A) 225, 245, 275, 295, 315
 

B) 135, 145, 155, 165, 175×4, 175
-Don’t know exactly what happened on set 5. Shit got heavy though.

 

C) 275, 315, 355
 

D) 305
-THIS WAS MISERABLE

The aftermath...