Week 10/24/2016

Monday 10/24/2016

1) CFV Gym Training: Filthy Fifty 17:20

2) Overhead Squat 5-5-5-5-5

-All 5 working sets between 80 and 90% 1RM OHS

140 across

3) Snatch Balance 3-3-3-3-3

-All 5 working sets between 70 and 90% 1RM OHS

85 across working on technique


4) Hatch week 4 day 1 (modified)
5) power monkey week 3 day 3 at work in AM

Muscle up practice

Tuesday 10/25/16

1) CFV Gym Training
Lurong Benchmark Test 2:
8 Minute AMRAP:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
5+12
2) Deadlift 6 x 2 @ 80%

230 w/ mens bar

3) 3 rounds for time:
15 D Ball Clean, 100/70
15 GHD Sit-ups
10 Bench Press, 60% 1RM (used 80)
10 Strict Pull-ups

Not sure how long this took.

4) EMOM for 7:00-
4 Touch and Go Snatch (full squat), athlete choice on weight
95 across (did 1 round at 100 and missed)




5) power monkey week 3 day 4 (at work)

also finished up strict MU's
6) Wendler week 2 pullups 3 w/ 15# weight


Wednesday 10/26/16

1) Wendler Work: Week 2 (Push press)
2) Hatch squat week 4 day 2
3) Grand hill sprints 5 on a 5:00 timer
4) Power monkey week 3 day 5

5) Swim:
5 rounds for time:
100 yard swim (2 laps)
15 Gutter-ups
17:46- did these w/ 2 dips b/c the water level was real high. Oops

A gutter-up is a muscle-up on the side of the pool: https://www.youtube.com/watch?v=N7IUjFPGbP0.  Do your Gutter-ups on the deep end so that you can extend arms fully at the bottom (under water) and also be sure to lock out at the top.  *If doing these at the YMCA pool, be sure to perform them as close to the lane dividers as possible to avoid smacking your head on the diving platform in the center of each lane!

6) 6:00 AMRAP-
10 toes to bar
50 double-unders

5+1 or 6+1


Thursday 10/27/16

1) Power monkey week 3 day 6
2) PDXstrength gs&c:

5 RFT

20 OH KB WL steps

15 kbs

35# 8?

Friday 10/28/16

2) EMOM for 10:00-
3 squat clean thrusters (touch and go)
Go heavy on all 10 sets
85 across (did this after Fight gone bad and just wanted to work on technique)

3) CFV Gym Training: FGB (145-121-131)=397

Saturday 10/29/16

7:00 AMRAP-
7 thrusters, 95/65
7 pull-ups, C2B

9:00 rest

7:00 AMRAP-
7 hang power cleans, 95/65
7 HSPU

9:00 rest

7:00 AMRAP-
7 power snatches, 95/65
7 bar-facing burpees
1) Every 2:00 for 20:00-
3 deadstop front squats
Go heavy on all 10 sets.