A. Hang Power Snatch - build to a tough single in 3-4 sets, low rest

B. Power Snatch - 1 every 30 sec tough for 3 min

+

5 rounds for time:

155# Power Snatch x 5

7 HSPU

14 pistols

Notes:

A. 115,165,185,195,205 - PR

B. 185 e30sf3m

+

12:30 - lower back was feeling pretty gnarly after round 1 and never let up. Pistols strained it even more. I will address this issue immediately.

3 sets @ 97%:

2 tough Dead Lift

5 burpees AFAP

Airdyne 20 sec

(rest 3:30 b/t sets)

+

3 sets:

3 tough hang power clean

5 box jumps - 24/20" AFAP

25 double unders AFAP

(rest 4 min b/t sets)

+

3 sets:

5 tough swings

5 burpee jumping chin ups AFAP

5 tough swings

Airdyne 20 sec

(rest 4:30 b/t sets)

 

 

 

Notes: Great training day. 1. 405# dl, all sets near 50 sec, 2. 225# hpc, unsure about set times, 3. 97# KB, Sucked... and the last set made me think my heart was going to explode. I was upwards of 200 bpm.

Training:

A. hang power clean - build to a tough single in a few sets

B. close grip bench press - 3 x 3 @ 80%; rest 2 min

C. 3 rounds for time:

         Run 400 m

         10 HSPU

         30 KBS - 1.5 pd

 

D. Hanging SLR x 15 reps; rest 30 sec x 4

Tunes:

Notes:
A. 266 # - tough, not a 1RM
B. 245# @ 16'' width
C. 8:01 - all unbroken, 1.5 pood kb felt like a toy
D. all ubk, last 2 sets hurt bad

Training: PM1
A1. Standing Press @ 12X1 - 2-3 reps; rest 20 sec x 4
A2. C2B Pull Ups x 15 unbroken; rest 3 minutes x 4
+
5 sets
10 Burpees AFAP
25 Double Unders AFAP
rest 45 sec


Rest 4 Hours

PM2

Handstand walk practice 20 minutes
3 x 15 back extension @ 4022
EMOTM for 8 minutes - 3 muscle ups



Notes:
PM1
A1. 135x3 ,146x3 ,151.5x3 , 162.5 x 2
A2. All unbroken and fast
+
7:12 total time - 1,2, and 5 rounds of double unders unbroken

PM2
Got pretty good at hs walk today, long of about 12 feet... able to hold static hs for 10+ seconds
ubk back ext
muscle ups were quick and easy

1 RM Squat clean and jerk in 10 minutes

Rest 2 min

Row 1000m @ 95%



Notes: 185x2 (this felt heavy), 225, 255, 275 missed jerk, 275 solid.
           Row: 3:28, was tough near the end because my quads are still fried from 12.4 and the soccer game.

12 Min AMRAP:
150 Wall Ball (20# @ 10 ft target)
90 Double Unders
30 Muscle ups


+


40 minute soccer game


Notes: completed 150 wb in 7:10, 90 double unders, and 8 muscle ups

T-Raining

A. Clean and Jerk - 135,165,205,225,235,255,265, 275, 285 (clean only)
B. 2x3 Jerk - 205,225
C1.Back Squat Heavy 3x3; rest 5 sec  -  285,305,315
C2.Box Jump "High" 3x3; rest 2 min  - 40''x3
D. 5 minutes muscle up practice - 1,1,1,1,1,5,5,1,1,1,1,1
E. 1 set amrap air squats in 1 minute - 60 (def not used to this anymore)

Post training - Chocoberryvanilla and egg shake

18 Minute AMRAP
15 Box Jump @ 24"
12 Push Press @ 115#
9 Toes to Bar


Notes: 7 rounds + 24 Reps = 276
* not the best I've ever been prepared for an event, nor devoted to competition... Had to shit real bad starting round 2, so that bothered me for the entire workout. Whatever.

Training was called off for me today because I had to run my little furry friend to Hattiesburg to have hip surgery tomorrow afternoon. Big neuro mid-term Thursday, so may not have much regarding training tomorrow either. Will play it by ear. Keep Nash in your thoughts friends.

Training:
Deadlift - 65% x 2 reps OTM x 10 minutes
Squat Clean+Jerk 1.3 x 3sets
+
4 Sets Increasing effort
15 HSPU
Sprint 300m




Music: Dio

Notables: 295 deadlift + red bad but who's counting, squat clean and jerk 205,225,247 (effin kilo plates), runs were long stride and fluid... God created me to run 200-400m. Joking.

Training:
Back Squat - 20" box
225x8,295x8,325x8,345x8,365x5

Ring Dips 4x15

Shoulder Taps - 4 sets amrap

Friday Training:
AM:12.2
10 min AMRAP
30 Snatch 75#
30 Snatch 135#
30 Snatch 165#
Amrap 210# Snatch

PM: Strength
Bench Press 5x5
Press 4x5
+
4 Sets
Amrap Shoulder Taps
15 GHD Sit-ups

PM2- LSD Training @ 2AM

Music:

Notes:

AM

12.2 - 65 reps, destroyed hands and shin

PM

Bench 205,225,245,255,265

Press 125,135,145,155

Couplet: 9,10,11,11 <-- getting better

Training:
Quick n' Easy
All sets performed with less than 30 seconds rest
2x8 TnG Muscle Snatch @ 75#
2x5 TnG Power Snatch @ 135#
2x2 TnG Power Snatch @ 165#

+

Row 30 seconds/rest 1 min x 3 @ 90%
Run 2x200m @ 90%

+

Foam Roll + Protein




Music to get your mind right: John Frusciante