Tuesday - AM - Snatch intense + Clean moderate + Back Squat with Chains + Prowler LP1, PM - Swimming int's

AM

A. High Hang Squat Snatch, build to a 1RM - static start @ position, not dynamic

B. Power Clean. Squat Clean, 2.1 x 3 sets, 4-5 min

C. Back Squat with Chains @ 20X1, 3 reps x 7 sets, 3 min - 90% effort per set

D. Prowler Sprint @ BWT, 20 sec ALL OUT x 5 sets, 4-5 min b.t sets

Results:

A. 155/165/175/185/195f/195 - liked these a lot as I had to be quick under

B. 240/245/250

C. 235/235/235/240/245/245/245 all plus 60lb chains

D. complete felt great

PM

25 yard Swim with carrying lite object in one arm x 20 sets, rest as needed b/t repeats

Results:

tried 10 laps with 15lb medball but kind of weird so swam for 10 additional minutes which was tough.

Wednesday - AM - LEnd - varied, PM - MAP Multi

AM

15,12,9 for time @ 97%:

Power Snatch @ 95lb 

Burpees

+

10 min rest

+

15,12,9 for time @ 97%:

Power Clean @ 115lb

Burpees

Results:

2:51

2:36

notes: very tough but consistent throughout

PM

5 minutes of work @ high aerobic effort:

75 Double Unders

10 HSPU

5 touch n go Squat Clean @ 115lb

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Farmers Carry/Run with 16kg/hand

10 Burpee Box Jumps - 24"

--15 min recovery

5 minutes of work @ high aerobic effort:

75 Double Unders

10 OHS @ 95lb

10 Ring Dips

--5 min recovery

5 minutes of work @ high aerobic effort:

100m Run with 10kg plate held overhead

100ft Bear Crawl

100ft Walking Lunges

Results:

1) 3 rounds + 10DUs

2) 3 rounds + 50m run

3) 2 rounds + 5 ring dips - DUs fell apart

4) 3 rounds

Friday 

AM - Clean intense + Snatch moderate + DL int + Press intense + Depth HSPU volume

A. Push Jerk, build to heavy single

B. Power Clean Cluster, 1.1.1 x 3 sets, 4 min - full effort

C. Hang Power Snatch @ 155lb, 5 fast reps x 5 sets, 3 min

D. Romanian Deadlift @ 30X0, 2-2-2-2-2, 3 min - 90-95% effort per set

E. HSPU to extra depth, 3 tough reps per min for 10 mins

Results:

A. 235/245/260/270/ 280f

B. 245/250/255

C. complete 

D. 265/275/275/285/295

E. Complete

PM - hill sprints - varied

5 x 30 sec Hill Sprint @ 95-97% effort, 5 min b/t - wear a 20lb vest

+

3 x 3 min consistent uphill grind @ high aerobic effort/4-5 min jog back down - not wearing a vest

Results:

tough with vest - slowed the last couple

3 min felt good and consistent

Saturday - Noon - CF tester

with Khalipa at Norcal Crossfit

warmup:

1 min on each rotating x 3 sets

yoke walk

20' rope climb

back lever

freestanding HSPU

+

20 min alternating every minute:

205lb front squat from ground- last 4 sets = 215/220/225/230

12 CTB pullups

+

7 min amrap

10 wallballs

10 KBS 70lb

farmers carry 70lb KB/hand 30 yards

Results:

just shy of 6 full rounds

PM - Swimming

10 min Swim tech work

+

7-10 min Swim while carrying/pulling object, work/rest as you feel

+

7-10 min treading water tech work

Results:

20 min swim tech work - didn't have anything to drag

+

7 min tread water hands out of water practice

Sunday - AM - low intensity MAP, 

AM

12 x 1 min Row @ 50%/1 min Row @ 80%

+

5 min

+

12 x 1 min Row @ 50%/1 min Row @ 80%

Results:

complete - ave/500m = 2:06.5/2:06

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

20 min foam roll

+

10 min jog

+

5 rds:

3-4 kipping HSPU

7-10 yd HS walk

10 sec L-sit

10 Hollow rocks

+

10 min jog

Tuesday 

AM - Snatch intense + Back Squat with Chains/MU Volume + Clean moderate

A. Snatch Pull @ 110% RM, 1 powerful rep x 5 sets, 1 min

B. Squat Snatch, 1 rep x 9 sets, 1:30 min - 3 sets @ 80% RM, 3 sets @ 85% RM, 3 sets @ 90% RM

C1. Back Squat with Chains @ 20X1, 4-4-2-2-2, 2 min

C2. Muscle-ups, 8-10 reps x 5 sets, 2 min

D. touch n go Squat Clean @ 185lb, 3 reps per min for 10 mins

Results:

A. 245lb - felt heavy

B. 180/190/200 (f x 3) + 200 on 4th try - no pop today

C1. 255/255/265/275/280 - all sets + 60lb chains (last set tough)

C2. 10-10-10-8-8

D. complete - tough after everything else

PM - Swimming int's

30 x 25 yard Swim per min

+

Treading Water with 15-20lb object practice - 5-7 min

Results:

25 x 30m sprint per minute - a little longer pool made it tougher

Wednesday - AM - LP1/LP2, PM - MAP sets

AM

4 x Prowler Sprint 30 sec ALL OUT @ low load, 4 min b/t sets

+

4 x ALL OUT: 25 sec Clean and Jerk @ 115lb/25 sec Airdyne, 5 min b/t sets

Results:

prowler felt good

C+J= 9 or 10 reps/rd - felt solid

PM

10 sets @ moderate effort:

12 Chest to Bar Chin-ups

50 sec Airdyne 

1 min b/t sets

Results:

complete

Thursday - off

weekend

Friday 

AM - Clean intense + Snatch moderate + DL int + Press intense + Depth HSPU volume

A. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - 80%

B. Power Clean Cluster, 1.1.1 x 3 sets, 4 min - 90% effort

C. Clean Grip DL Cluster, 1.1.1 x 3 sets, 4 min - only last set tough

D1. Split Jerk, 1 rep x 5 sets, 10 sec - moderate effort per set

D2. HSPU to Extra Depth @ 20X0, 3 tough reps x 5 sets, 90 sec

Results:

A. 205/215/220

B. 230/240/245

C. 325/335/350

D1. 225/235/235/235/245

D2. made them tough!

PM - hill sprints - varied

5 x 25 sec Uphill Sprint ALL OUT, 4 min b/t sets

+

3 x 60 sec Uphill Sprint @ 95%, 6 min b/t sets

Results:

Hill sprints - felt good

60 sec - not much left in legs

Saturday - Noon - CF tester

Noon

For time:

10 Hang Squat Clean Thruster - 155lb

Run 100m

8 Hang Squat Clean Thruster - 155lb

Run 100m

6 Hang Squat Clean Thruster - 155lb

Run 100m

4 Hang Squat Clean Thruster - 155lb

Run 100m

2 Hang Squat Clean Thruster - 155lb

Results:

4:49 - squat stamina needs some work - all UB but runs were VERY slow!

PM - Swimming

10 min Swim tech work

+

7-10 min Swim while carrying/pulling object, work/rest as you feel

+

7-10 min treading water tech work

Results:

swim technique work

pulled an object for a few laps

practiced treading water - not very good yet

Sunday - AM - low intensity MAP, 

AM

10 x 1 min Row @ 50%/1 min Row @ 80%

+

5 min

+

10 x 1 min Row @ 50%/1 min Row @ 80%

Results:

complete - 80% = 1:54 pace - legs were tired

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

stretched + foam roll 20 min

+

15 min jog

+

4 rounds:

6-10 sec L-sit

10 yd HS walk UB

5-10 hollow rocks