Wednesday 9/28/16
AM
Swim:
5 x 50m on 2:00 timer
2:00 rest
5 x 50m on 1:30 timer
2:00 rest
5 x 50m on 1:00 timer *rested extra 5 seconds each round, did not stay on timer
2:00 rest
250m for time
PM
1. 50 wallballs warmup
2. Power Snatch (7 sets of 2 @75% add 5-10 lbs from last Tues) @98#
3.5 rounds:
15 DB push press (40/30)
15 GHD sit ups
5:40
Rest 5 Minutes
5 rounds
21 calorie row
21 burpees, 6" touch
14:3515 DB push press (40/30)
15 GHD sit ups
5:40
Rest 5 Minutes
5 rounds
21 calorie row
21 burpees, 6" touch
4. Power Monkey Week 1 Day 1
5. Hatch Week 1 Day 1
cool down: 5x5 butterfly C2B practice
Thursday 9/29/16
AM
1. 4 rounds:
600m run (fast)
400m jog (casual)
1:00 rest
Aim for speed and consistency on 600m runs (2:17, 2:10, 2:21, 2:06) *1st & 3rd intervals were longer distance used wrong line
600m run (fast)
400m jog (casual)
1:00 rest
Aim for speed and consistency on 600m runs (2:17, 2:10, 2:21, 2:06) *1st & 3rd intervals were longer distance used wrong line
2. Power monkey week 1 day 2
PM
1) 50 wall balls (paused @34)
2) Clean and Jerk (7 sets of 2+1 @75% add 5-10 lbs from last Tues)
5 sets only 135 SS 3 pullups
3) Every Minute On the Minute for 10 minutes: 6 TnG Power Snatch
All of these need to be unbroken. This is to work on cycling medium/light weight and barbell efficiency. It can be a struggle but start lighter to get comfortable before feeling like you have to add load. This is 60 total power snatches.
85X7-90-95-95 last 2 not power snatches
4) 8:00 AMRAP
5 deadlifts
4 HPC
3 FS
2 S2OH
1 C&J
@125 2+12
2) Clean and Jerk (7 sets of 2+1 @75% add 5-10 lbs from last Tues)
5 sets only 135 SS 3 pullups
3) Every Minute On the Minute for 10 minutes: 6 TnG Power Snatch
All of these need to be unbroken. This is to work on cycling medium/light weight and barbell efficiency. It can be a struggle but start lighter to get comfortable before feeling like you have to add load. This is 60 total power snatches.
85X7-90-95-95 last 2 not power snatches
4) 8:00 AMRAP
5 deadlifts
4 HPC
3 FS
2 S2OH
1 C&J
Friday 9/30/16
ROMWOD AM
ROMWOD AM
1) Dead Stop Front Squat: Build to heavy set of 5
up to 125 (had to rest b/w)
2) Dead Stop Front Squat: 5 x 5 @ 90% of part 1
115
3) CFV Gym Training
up to 125 (had to rest b/w)
2) Dead Stop Front Squat: 5 x 5 @ 90% of part 1
115
3) CFV Gym Training
"Buddy DVB"
For time:
1 mile med. ball run, 20/14 lbs.
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
800m med ball run
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
400m med ball run
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
26?
Power monkey week 1 day 3 (45 min strength)
For time:
1 mile med. ball run, 20/14 lbs.
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
800m med ball run
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
400m med ball run
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
26?
Power monkey week 1 day 3 (45 min strength)
Saturday 10/1/16
1) 4:00-
1000m/800m row
Max Goblet Squats in remaining time
3:03/24 squats
2) Clean & Jerk Cycling Practice:
1 set every 1:30 for 10 sets:
6 C & J
*all sets must be unbroken
95x8, 100, 105
3) 10:00 AMRAP-
4 bar muscle-ups
8 deadlifts, 225/155
12 bf burpees
5+22
4) Hatch week 1 day 2, power monkey week 1 day 4
5) 3x: 8-12 bicep curl (15#)
bent over DB row (30#)
z-press (20#)
1000m/800m row
Max Goblet Squats in remaining time
3:03/24 squats
2) Clean & Jerk Cycling Practice:
1 set every 1:30 for 10 sets:
6 C & J
*all sets must be unbroken
95x8, 100, 105
3) 10:00 AMRAP-
4 bar muscle-ups
8 deadlifts, 225/155
12 bf burpees
5+22
4) Hatch week 1 day 2, power monkey week 1 day 4
5) 3x: 8-12 bicep curl (15#)
bent over DB row (30#)
z-press (20#)
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