Monday 10/17/2016
1) CFV Gym Training:
1) 3 rounds for time:
10 Burpees
15 Russian KB Swings
20 Jumping Lunges
3:28
2) Snatch:
Build to a heavy two-position snatch. First rep is done from the high hang, second from the top of the knee practice with 85#
2) 6 Power Snatch Every Minute On the Minute for 10 minutes
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 weight.
85x2, 90x6, 95x2
3) Power Snatch 7 sets of 2 @75%
105
4) 5 rounds-
300m row
10 muscle up
100' Handstand Walk
-Rest 3:00 b/t rounds-
Time Cap Each round: 4:00
*Pick a number of muscle ups and handstand walk distance that you can do in 2-3 sets at most.
3 Muscle ups each round (max dips last set)
10 Burpees
15 Russian KB Swings
20 Jumping Lunges
3:28
2) Snatch:
Build to a heavy two-position snatch. First rep is done from the high hang, second from the top of the knee practice with 85#
2) 6 Power Snatch Every Minute On the Minute for 10 minutes
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 weight.
85x2, 90x6, 95x2
3) Power Snatch 7 sets of 2 @75%
105
4) 5 rounds-
300m row
10 muscle up
100' Handstand Walk
-Rest 3:00 b/t rounds-
Time Cap Each round: 4:00
*Pick a number of muscle ups and handstand walk distance that you can do in 2-3 sets at most.
3 Muscle ups each round (max dips last set)
4) Hatch week 3 day 1; Power Monkey Week 2 Day 3
Tuesday 10/18/16
(At work) Tested out 1 RM weighted pull up (30# DB)
then Wendler week 1
(At work) Tested out 1 RM weighted pull up (30# DB)
then Wendler week 1
1) CFV Gym Training
Lurong Benchmark 1 Retest:
2 Rounds for Time:
500m Row
40 Goblet squats
30 Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
(compare results to 9/13)13:28
Lurong Benchmark 1 Retest:
2 Rounds for Time:
500m Row
40 Goblet squats
30 Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
(compare results to 9/13)13:28
2) Clean and Jerk 7 sets of 2+1 @75% 135 across
3) 3 rounds for time:
30 GHD sit up
10 power clean (225/155) used 145 took 20:00, focusing on technique
4) 10:00 EMOM 20 cals airdyne
*this turned into an AMRAP; 189 cals at 10:00 mark
5) power monkey week 2 day 4
3) 3 rounds for time:
30 GHD sit up
10 power clean (225/155) used 145 took 20:00, focusing on technique
4) 10:00 EMOM 20 cals airdyne
*this turned into an AMRAP; 189 cals at 10:00 mark
5) power monkey week 2 day 4
Wednesday 10/19/16
1) Deadlift 5x5: 225-225-235x3
Wendler Work: push press only, Week 1, 7 reps at 110#
Wendler Work: push press only, Week 1, 7 reps at 110#
2) Swim: (AM)
500 alternating drill every other lap (didn't keep track of time)
50-100-150-200-150-100-50 yards
*Before each set, complete 10 push-ups and 10 air squats
3) EMOM for 12:00-
A) 5 srict HSPU (deficit if possible) first few sets did a couple with 10# plates
B) 10-12 toest to bar
4) Power monkey week 2 day 5
5) bicep curl (alternating) 4 sets w/ 20# 8-13 reps
500 alternating drill every other lap (didn't keep track of time)
50-100-150-200-150-100-50 yards
*Before each set, complete 10 push-ups and 10 air squats
3) EMOM for 12:00-
A) 5 srict HSPU (deficit if possible) first few sets did a couple with 10# plates
B) 10-12 toest to bar
4) Power monkey week 2 day 5
5) bicep curl (alternating) 4 sets w/ 20# 8-13 reps
Thursday 10/20/16
1) 16 rounds (alternating with a partner):
250m row
Alternate back and forth for 8 250m rows each (4000m total, 2000m per person) with Jocelyn
2) Power monkey week 2 day 3
2) Power monkey week 2 day 3
Friday 10/21/16
1) hatch week 3 day2
3) CFV Gym Training
Partner Workout:
15:00 AMRAP-
5 squat clean thrusters
6 lateral burpees
7 pull-ups, C2B
Alternate rounds with your partner
*Used 105 not touch & go 11 + ? reps w/ need to learn her name
4) 20:00 Individual Weakness Work:
21:00 EMOM
a)15 cals AD
b) 1 set C2B for quality
c)2-3 rope climbs
gymnastics at SWAG after
Saturday 10/22/16
1) 21-15-9 reps for time:
Calorie Row
Wall Balls, 30/20 lb.
*Ladies go 18-12-8 on rower
7:20 wallballs hard
2) EMOM for 10:00-
3 position snatch + 1 overhead squat
75# across
3) 10:00 AMRAP-
4 bar muscle-ups
6 push jerks
8 hang power cleans
10 deadlifts
12 calorie row
*155/105
3+27
4) power monkey week 3 day 1
5) Dead stop squat up to 150 then 5x2@135
6) Iron scap
Calorie Row
Wall Balls, 30/20 lb.
*Ladies go 18-12-8 on rower
7:20 wallballs hard
2) EMOM for 10:00-
3 position snatch + 1 overhead squat
75# across
3) 10:00 AMRAP-
4 bar muscle-ups
6 push jerks
8 hang power cleans
10 deadlifts
12 calorie row
*155/105
3+27
4) power monkey week 3 day 1
5) Dead stop squat up to 150 then 5x2@135
6) Iron scap
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