Week 5

Tuesday

Build to a heavy power clean

285 felt heavy tried 308 but didn't even pull myself under.

2 sets; rest 3-4 min

5-4-3-2

Power clean 185,205,225,245

DB burpee Deadlift 40s,55s,75s,100s

Work some tng reps @175lb power snatches did 5 then 8 reps felt easy 15 in a row is doable

3 sets; rest 3

Row 250

10 burpee box jump overs 24"

10 DB snatches 80lbs

PM at lifetime

Bench press ; rest 3 min

5-4-3-2-1

225, 235, 245 butt came off a bunch, 245, 245. Ended up staying at 245 to ensure good form.

Chest supported t bar rows

3x12-15 @31x1; rest 90 seconds

Rope tricep extensions

2xmax reps; rest 2 min

Wednesday 

A. Push press 205x10, 195x10, 185x10; rest 3 min

B. Back squat 325x10, 315x10, 305x10; rest 3 min

C. Bench press 185x10, 175x10, 165x10; rest 2 min

D. Single arm DB press 50x10, 45x10, 40x10; rest 2 min

Pm 

Went to lifetime to shoot some hoops and I also did some stretching. Needed to get my mind off of all the confusion that has happened today. I really do the NPGL works out, fitness athletes need a way to get paid. The status quo needs to change. I also did 4x12 leg raises; rest 60 seconds 

Thursday 

A. Power snatch 5 reps w/straps 198, 187, 176( did full snatches for the last set); rest 2 min

B. Snatch grip DL 10 reps w/straps

275, 264, 242; rest 3 min

C. RDLs 10 reps w/straps

275, 264, 253; rest 3 min

D. Chest supported bb Rows 10 reps 

140, 135, 125; rest 2 min done very strict

E. Strict pull-ups on rings 8-10 reps 

10, 8, 8. 

Friday 

Recovery day

A. Row 6x500m row; rest 2 min

1:59.6

1:58.7

1:59.4

1:59.2

1:59.8

1:59.3

Saturday

A. Push press 10 reps @90% of Wednesday ; rest 3 min

185, 185, 185

B. Back squat 10 reps @90% of Wednesday; rest 3 min

295, 295, 295

C. Bench press 10 reps @90% of Wednesday; rest 2-3 min

165, 165, 165. Used a tough tempo because this was light. 

D. Single arm DB press 10 reps @90% of Wednesday; rest 90 seconds 

45lbs for all sets on both arms.

Sunday

Just did some light body building for weak areas. 

Cable rope tricep extensions 3x20; rest 90 plus a drop set to failure

Pec deck 4x10 @50X0; rest 90

Rear delts on pec deck 3x10 @30X0; rest 90

1 set to failure cable face pulls. 

Week 4

Monday 

B. Kb clean and jerks were TOUGH! Especially in the ladder format. 

C. Did 10 FS @285 in 22 seconds 

E. Did max strict chin-ups plus airdyne for 20 seconds; rest 2 min

30 double unders plus Airdyne for 15 seconds;  rest 2 min

25 seconds all out on the Airdyne

PM

3x12 Cable external rotations rest 60 seconds between

4x10-12 Dumbbell shoulder press pronated grip with fat grips.  Rest 90 seconds. 45s

4x8 Barbell incline press 45° 135lbs. Rest 90 seconds to 2 minutes.

Max reps bench at 185  rest 90 seconds max reps bench at 135 rest 90 seconds max strict press at 95 right into max bench press at 95 

Got 8 reps then 7 reps then 7 reps then 10 reps.

3x15 dumbbell flies at 25 pounds; rest 90 seconds

3 sets:

Peck deck 15 reps;  rest 60

Cable face pull; rest 60

3x12 Leg raises on stall bars ; rest 90

Tuesday

We did races 1 through 7 for match 2 practicing so we can beat at the LA reign.

Race 1

8 - 6 - 4 -2 reps of

• KB Clean and Jerk
• Pistol Stick Jump-over

Male Weights	20 kg / 24 kg / 32 kg / 40 kg
Female Weights	16 kg / 20 kg / 24 kg / 32 kg
Male Heights	6" / 12" / 18" / 24"
Female Heights I do nothing in this race because my pistols are slow and horrible Race 2 40 front squats for time @285 I did 15 with my group pretty fast. Races 5 and 6 ( 3 and 4 the girls do)  40 Overhead Squat 165lb 20 DB Burpee-over-Box 2x75lb 24" 40 CTB Pull-up 40 Hang Clean 205lb I did 10 OHS and 10 ctb and 10 hang cleans  Race 7 Thruster Ladder16 Barbells 60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285 Got 225. Started at 105.  PMA. Every 2 minutes all done with 225lbs 7 back squats with a narrow stance x5 sets5 back squats with a 1 second pause above parallel x4 sets 10 reps with a narrow stances x1 set. 3x10 leg raises on a stall bar; rest 2 min  Wednesday  Races 8-11 of McKinley 840 bar mus30 ring mus15 backward roll to support 9 is women's  10 20 Kbs 88lbs10 ring mus15 wallball 30lbs 12'7 freestanding hspu12 snatches 185 11I just do 3 rope legless climbs 17' ThursdayJust a general run through of races one through seven. As well some light conditioning FridayI got some stomach bug so I ended up taking a sick day I just stayed in bed all day and pretty much watch TV for 15 hours. SaturdayPretty much a travel day, as well as an agenda run through, we did no actual work, just finalizing where we should be and when. SundayWe played the LA rain in Long Beach, there were a lot of ups and downs, but we were fortunate enough to come out with the win.  It came down to the final race and they threw their challenge flag so we had to redo the last four elements and Valerie Calhoun and Danny Nichols really stood out, they both came through in a big way for us.  Had we executed everything perfectly and maybe had some better strategies on certain races it wouldn't have been such a nailbiter.  Overall though I'm pleased with how we performed. Monday After the flight I got home and took a nap, I ended up sleeping for three hours. The plan was to go for a hike, a nice recovery hike so me and my roommate Brandon ended up hiking Camelback Mountain, it was definitely not a recovery hike! It was an amazing view at the top, but that was one of the hardest hikes of ever done! It took us about an hour and 20 minutes to get to the top and then another hour down.	6" / 12" / 16" / 20"

Week 3

Monday

 

Was supposed to do 80% but I felt like chewing bees so I just kept going up.

135, 205, 245, 264, 286, 308, 330 fail, 319 PR, 330 PR.

Then we did Races 5 and 6 as well as 10 for Kilimanjaro.

Finisher was 3x20 second sprints on the Versaclimber; rest 3-4 min

Tuesday 

Warming up thrusters were feeling pretty heavy I did 235 for my last double. When the race started though the bar felt WAY lighter, always a good feeling. We went pretty fast on Race 2. (Race 2 is 40 thrusters @235/145) 

Race 8 

60 5" deficit hspu

30 10" deficit hspu 

10 freestanding hspus (Val is silly good at these)

Today was a pretty light day as we are lowering the volume to be as fresh as possible for our match this Saturday against the DC Brawlers. 

Wednesday 

A. 4x2 hang power snatch I used 220lbs for all sets, pull felt great today, I was moving fast. Danny hit 275 like a toy.

B. Practice freestanding hspus for 15 min

C. Race 11

• 18 Wallball at 18lb
• 15 Overhead squats at 185lb
• 12 DB Hang snatch at 2x45lb
• Handstand walk
• 9 Bar muscle-up
• 90 Double-under
• 9 Burpee to 10' ring
• 9 Clean and jerk at 225lb

Relay - each athlete takes one element.

Runs to station, does drill, runs to start line then finish line.

This is a really fun one to watch! I'm doing the burpee 10 foot ring touches. 

Thursday

Today was a really light day all we did was some power cleans. We practice race seven (The clean ladder).

2x

Power clean 235, 250, 265; rest as needed

Friday

Justin general run through of the races, and going over game plan.

We also got a chance to see the Jobbing.com Arena for the first time, what an amazing venue. It is also the home of the Phoenix Coyotes (that's hockey for those of you who do not know)

Saturday-First game against the DC Brawlers.

Going into this match I had a lot of confidence, and I thought that these races favored our team. Unfortunately there was a hiccup in race two, that was a race we all expected to win, and after that our team felt deflated. We definitely had some high points in there as well, but I think we will move on to the next one having learned a lot of lessons in this first match. Onto the next one. #risestrong

Week 2

Monday

A. Every 15 minutes:

1. 30 DL 305

20 c2b pull-ups 

2. With a partner

30 snatches 165 must be sets of 5

All ub....obviously

3. 2 rope climbs 15' 5 bbj 30" rest 30 seconds x 2

B.  1 Thruster @235 x 4 sets; rest 90

C. Race 2 40 thrusters @235

D. For time:

10 DL 305

10 c2b pull-ups

1 RC 15'

7 snatches 165 (snatches were ub.....obviously)

Overall good day, shoulders are still fatigued a bit. Race 2 went well, I'm excited for that one. 

Tuesday 

A. S2oh 5x2 @77% did 1 pp + 1 split jerk @245x2 sets 265x3 sets

B. 15 minutes freestanding hspu practice 

C. 2x10 kb clean and jerks 53#/hand

D. AB sprints @95% 20 seconds on rest 4 minutes x3 sets

Wednesday 

AM-

Needed to squat! Feel like my legs are getting weak and I can feel it in my dip and drive doing push presses

A. Build to a moderate back squat triple

135x10 185x8 225x6 275x4 315x3 345x3. The warmup made the weights feel LIGHT. 345 was fast so I called it there.

B. Back squat 3x10 @225; rest 2 minutes went SLOW on the way down. Breathing felt great, weight felt light throughout the sets.

PM

A. Match 1 ( each race has the name of a mountain, match 1 is named Kilimanjaro) race 2

40 thrusters @235/145

We went pretty fast

B. Build to a tough DL concentric only 

EMOM 5

3 DL @305

C. Match 1 races 5 and 6

40 DL 305

40 c2b pull-ups

4 rope climbs 15'

40 ground to oh 165

Thursday

A. 3 sets not for time

HS walk 50' 20 air squats

B. 3 sets for time

8 kb c and j 53/hand

4 deficit kipping hspu

2 mus

C. Kilimanjaro race 8

60 5" deficit hspu

30 10" deficit hspu

10 freestanding hspu

D. Kilimanjaro race 7

Clean ladder 

Friday

AM

A. Cyclist squats 4x8 @40X0; rest 2 min

135,135,135,185, 225, (last set a mechanical drop set) 225+8 back squats @225+8 sissy squats 

PM

A. Build to a heavy ish snatch +2 OHS 

231 for a power snatch + 2 OHS

B. Match 1 race 1 practice

5 snatch 155

5 bj 30"

4 snatch 185

4 bj 30"

C. Match 1 race 10 practice

3 males through:

12 OHS 165

25 t2b

10 DB pistols 50#

10 mus

20 bbjo 30"

Saturday 

Trained at Danny's work Alpha 1 Fitness, amazing facility.

A. Kilimanjaro race 2

40 thrusters @235

We went faster than last time ;)

B. Kilimanjaro race 7: Clean ladder practice 

265 with power cleans for myself

C. Kilimanjaro race 11 

I did burpee ring touches 

D. 3x 20 seconds sprints on the Xpo sled; rest 3 min 

The Xpo sled us pretty much a prowler but on wheels with resistance so there is no noise, also has the added benefit of consistent friction between surfaces, unlike the prowler where if you hit a rough patch on the asphalt it'll halt your sled. I want one!

Week 1

Monday

A. Build to a heavy tng 5 hang power snatch 195 speed focus

B. Build to a heavy cluster FSx3 reps got to 255, 275, 285, 295, 305 with around 1 minute b/t speed focus

C. AD sprints 20 on 40 offx5

Tuesday 

A. Build to a heavy 3 push jerks 286

B. Build to a heavy power clean + hang power clean. No pauses. 275 was easy from the floor but the hang was a miss

C. Shoulder density 

2 stations: rest approx. 90 seconds b/t

AMRAP (-1 to 2)

10" paralette hspu

5" deficit hspu

DB push press 75#

D.  

5 snatches 155

5 box jumps 30"

4 snatches 185

4 box jumps 

Rest 2 minutes x 2

E. With a partner 

30 DL 305

30 hrpu

30 t2b

30 g2oh 165

Time 3:30

Wednesday 

A. 200m x4 @75%

B. 3 sets. 

Thrusters x3 reps @245; rest 90 working on human rack 

C. Worked on pistols, oh lunges, and single arm OHS 

D. EMOM 12

Min 1 3 strict mus

Min 2 40 dus 

Min 3 10 DB hang snatches 45#/hand 

Thursday 

A. Groups of 3: 

400 dus for time, must be done in sets of 25 ub

B. 4 rope climbs for time x 2 sets; rest 4 minutes

C. 3 sets:

12 t2b

Rest 60

6 burpee box jumps 

Rest 3 min

D. Backwards roll to support practice 

E. 2 sets: 

10 tng clean and jerks 155 and 165 for speed.

F. 3 sets:

10 npubbj 12"

20 sec AB all out

Rested 4 and 7 minutes b/t

Friday

A. 180 wallballs for time 3 people 1 working 30# did sets of 15

B. EMOM 6 2 back squats at 265 speed focus @20X1

C. Thruster ladder 155, 175, 195 x 5 sets; rest 2 minutes AFAP

D. Freestanding hspu practice 

E. 2k row 6:39.1 

Around a 5 second PR

Saturday 

A. 1 moderate push jerks x5 sets; rest 60 seconds 242 felt like a house! Shoulders are achy and tired.

B. 1 time through AFAP 

Race 1 practice:

5 snatches at 155

5 box jumps 30"

4 snatches 185

4 box jumps 30"

C. Race 11 practice 

I did 9 burpee ring touches at 10' 2"

Ub and TnG. And my team beat Rasmus and Danny.

Overall a good first week, definitely need some rest and recovery. 

Friday, January 24, 2013

Power Jerk x 1 rep
Rest as neededFive sets of
135, 225x4, 255x3, 275x2, 305x2 PR for a single felt light though, 325xfail, 225x3 back off sets

Five sets of:
Split Jerk x 1 rep
Rest as needed
225x5, 255x3, 275x3, 305x1. stopped here my shoulders were getting fatigued and my form was starting to get ugly

Every minute, on the minute, for 12 minutes:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
did 9 minutes then rested 2 minutes and did 3 more minutes

For time:
200 Calories of AirDyne
8:15:00 lungs were fine quads were lit up

Saturday, January 24, 2013

Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on....
6 rounds even

rest 5 min

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135 lbs)
6 Toes to Bar
9 Box Jumps (24")
A. 5+9 reps

rest 5 min

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on....
Finished 10 thrusters

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24 kg)
20 Hand-Release Push-Ups
2+25 reps

Thursday, January 23, 2013

Daily score

EMOM for 16 min:
Odd- 2 rope climbs
Even- 4 squat clean 225#
Done felt good, tiring and was out of breath but not bad
rested 3-4 minutes then...
+
EMOM for 16 min:
Odd- 5 squat snatch 185#
Even- 30 double unders
This sucked! Was super gassed after this. completed it all though barely. 
+
Emom for 16 min:
Odd- 7 deadlift 315#
Even- Row sprint 20 seconds
Called this part because I was so wrecked. was going to do it later but ended up teaching a class that I hadn't been scheduled for so I skipped it.

Friday, January 24, 2013

A. Power Jerk x 1 rep
Rest as neededFive sets of:
Build over the course of the five sets from 70-85% of your 1-RM Jerk
135, 225x4, 255x3, 275x2, 305x2 PR for a single felt light though, 325xfail, 225x3 back off sets

B. Five sets of:
Split Jerk x 1 rep
Rest as needed
Build to today's heavy split jerk.
225x5, 255x3, 275x3, 305x1. stopped here my shoulders were getting fatigued and my form was starting to get ugly

C. Every minute, on the minute, for 12 minutes:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups

did 9 minutes then rested 2 minutes and did 3 more minutes

D. For time:

200 Calories of AirDyne

8:15, lungs were fine quads were lit up pretty good.