training week 6/1-6/7

Week Two  

Day one 

1. 1RM Squat clean 

315  

Rest 4 min  

2. AMRAP wall ball @ 30/20 in 3 minutes  

Rest 12 min 

3. AMRAP 5 

1 squat clean @ 165/110 

1 s2o @ 165/110 

33 reps 

Day two 

1. 1RM Strict Press 

180 pounds 

2. 1 RM weighted pull up (include bodyweight + external load) 

160 pound bw+90 pounds= 250 pounds 

Rest 10 minutes 

3. Death by 10 meters  
   20 rounds.  
   
   

Day Three 

1. For time  

50/30 muscle ups 

6:50 

Rest as needed  

2. 5 rft 

500m row 

15 OHS @ 95/65 

15 Burpee 

17:36 

Day 4 rest day/active recovery day  

Day 5  

1. 1RM Push press 

 275 

2. AMRAP 8 mins @ 80% of A 

@225 30reps 

Rest 4 min 

3. AMRAP in 18 minutes of 

15 box jumps @ 24/20 

12 s2o @ 115/80 

9 TTB  

9 rounds +32 reps 

Day 6 

1. Heavy power snatch 

230 pounds  

2. For time 

5 rft 

5 power clean 115/85 

5 Burpee (AFAP) 

+ 

175m row all out 

Rest 10 minutes 

X 3 

round 1 

3:11 

round 2 

3:11 

round 3 

3:02 

Back to blogging!

It feels good to finally be back from regionals and getting back to the grind. Everything is still a little shaky though. My body still hasn't recovered from Regionals and regional prep. A lot of these number I know I can do more but I can't complain, especially knowing how taxing a three day weekend competition can take on your body. Give me a week or two and Ill bee good as new. Monday CP Battery A. 1RM Front Squat  335 B. 1 RM Power  Clean  295 Rest 8 min C. AMRAP in 8 min of Power Clean @ 90% 22 reps at 265

Tuesday A. Close Grip Bench Press (grip is 14-16” apart and tempo is 20X1) 250 pounds Rest 8 min B. for time 20 sets of 5 C2B Pull Up 5:57

Wednesday A. 1RM Deadlift Lactic Endurance Repeatability B. For time 250m Row 15 KB Swing 2pood 25 burpee 15 KB Swing 250m row Rest 12 min X3  Didn't have time to do this one this week. :/

Friday A. 1RM Split Jerk 335 pounds B. Open 14.4 AMRAP in 9 min ladder of C&J @ 135 TTB misread this workout....thought it was ascending reps by 1 starting with one.  Oh well...it still hurt, a lot. Got though 10 rounds.

Saturday A. 1RM snatch 260 B. for time 21-15-9 Deadlift @ 315 Box Jump @ 30” 7:50

Friday and Saturday 25th-26th....yaaay

Friday

weighted strict ring dips
6x5 with 30 pounds.

bench press
2x5 185
2x3 215
2x1 225

squats
2x5 @315
2x3 @335
2x1 @355

squat workout....
1 min on
1 min res
6 rounds

2 box jumps 30'
max back squats at 325 pounds
4,4,4,4,4,4

24 reps...oh my.

Saturday.
I was sad on saturday because I couldn't train with the team.
Work scheduled me for 6am to 2pm and I tried and tried all week to switch or get it covered with someone.
No one could :(
But I got to train with my gorgeous girlfriend and my close sistahhh Ashley.

We did nasty girls.
on steriods

3 rounds
50 air squats
7 muscle ups
10 hang cleans 225

the first round I did with ashley so I can push her on her muscle ups, It was so awesome to watch her get her muscles up in a middle of a workout!! She has never done that before and there was a long history with her muscle ups. Finally, I got to watch her conquer her fear.
We did the first round together and then we split up.
I finished around 15:40

I really liked this workout.

4/24/2014

Well I was lucky to get to train today, due to my circumstances right at the moment, I had to make the trip to the closest gym which is Spartan Fit. I really have to thank Scott for letting me jump in at his gym to come in and train. I am truly blessed to have the friends and family in my life to support me when life event happen.

400 meter run plus a bunch of stretching.

6 sets of 10 for toes to bar
all unbroken emom

clean and jerk
2x5 at 255 (first set was singles and second set I did 4 unbroken touch and go) that was a pr for me at this weight and rep scheme

2x3 275 did singles for all of these reps, really focused on form

1x1 at 305

1x1 at 315 missed the jerk

hit 305 again after the miss


strict press snatch grip
2x5 at 105
2x3 at 115
2x1 135

good mornings
1x9 135
1x6 145
1x3 155
1x9 135

pendley row
kept strict the whole time
 4x5 at 135 for the first 3 sets
then last two hit 145

metcon
10 minute amrap
30 wall balls
30 double unders
30 pistols

3 rounds plus 20 wall balls
felt pretty good for all rounds.
first round was unbroken

6 sets of 10
ghd situps 

didn't have time for efficiency today :/
hopefully I can get it in on a saturday after work and training.

 

4/22 training

started off with strict handstand pushup with a deficit
5x8 2 45 pound plates

3 rounds 30 sec rest of double unders

snatch
2x5 185 pounds
1x3 215 pounds
1x3 225 (missed the third)
2x1 230 pounds

my technique was off since we don't snatch much to often anymore. I missed 225 multiple times on the first rep and finally got it, after that I found my grove.

deadlift
2x5 at 365
2x3 405
2x1 425

efficiency
power snatch 165 pounds 2reps every 15 secs
4:30

deadlift 315 2 reps every 15 secs
4:15

dumbell snatch
15 at 80 pounds
12 at 90
9 at 100
 15 at 80

chest incline press
15 at 50
12 at 55
9 at 60
15 at 50

stopped here, felt to beat up to continue.

was planning on doing the metcon Wednesday morning but an emergency came up.
training might be a little difficult at the moment until the sudden issue gets resolved the next couple of weeks. Ill be doing as much as I can though if time allows me. 

4/21

weighted pullups chest to bar
5x8
stated off with 18 pounds
dropped to 10 for the last 4 sets

weighted dips
6x4
all sets at 35 pounds

Power clean and push jerks
2x5 at 225
2x3 at 245
1x1 255
1x1 265
did all sets touch and go and push jerk. didn't miss a single rep

Front squats
2x5 at 275
1x3 at 285
felt really strong
1x3 at 295
1x1 at 305
1x1 at 315
315 went up with ease today. my one rep isn't 325 anymore.

efficiency
clean and jerks at 205
this was hard to do two reps at a time for 15 seconds.
soo I did one every 15 seconds
30 reps. took about 7 minutes

chest incline press
15 at 45 pounds
12 at 50
9 at 60
15 at 45

did the same reps and weight for dumbell rows

 workout ended with
10 rounds of sled push 36ftx2 and 8 burpees
took me about a minute to finish each round plus 15-20 seconds of rest in between.

finished at about 11-13 minutes. the clock I was using to keep time turned off.