New programming

Ok, I have taken some time off to do the expansion on the gym along with all kinds of other stuff. It is time to get back to it and I will be doing my own program as I would like to try some things and get better as coach. First up will be getting my aerobic capacity back up and working leg strength still..

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Wee 4

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 2, 2, 1, 1; rest 4 min 

275,285,300,305

B. Squat Clean & Jerk- build to a single (1RM if it's feeling good)

235...felt pretty bad today in the jerk

C. 8 min AMRAP- Power Clean & Jerk w/ 90% of above

@210, hit 15 reps...jerk seemed to hurt today and take a lot of effort, missed 2 reps

D. Wtd Side Bridge- 45 sec/side x 5/side; rest 45 sec b/w sides

with a vest these were BAD!!!

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

8 min AMRAP

5 Dead Lift, 315

5 Muscle Ups

5 Rounds...OUCH...muscle failure

10 min rest

5 rounds for time

5 Power Clean, 205lbs

5 HSPU- 5" Defecit

Time: 7:56 all UB kipping HSPU and missed one Power clean...the last one..

Wednesday- A.M. 60-90 sec Sprint + Tester P.M. Swim

A.M.

For Up to 8 min

20 Wall Ball EMOM
Made it through 6 sets, maybe should have gone again but think UB would not have happened

+

For Up to 8 min

15 CTB Pull Ups EMOM
4 sets, mostly the shoulder pain here again....its bad..gonna have it looked at

P.M.

Swim 25m/min for 20 min

Thursday- Skill Session/Mobility

60 min

Swim, Row, or AD for a total of 20 min

Rest of the time work on mobility, HS Walking, L-sit, Pistols, Triple Unders, OHS, Etc.

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 6, 3, 1, 1; rest 3 min

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min(a bit higher than last week, max if it feels good)

C. Squat Snatch Cluster- TnG 3.3.3 x 5; rest 2 min (@ 135, take a little longer rest if you have to but try to get all unbroken as RX'd)

Saturday- MAP Multi 10/5 P.M. Mobility

15 min AMRAP

15 KBS, 70lbs

15 Burpees

P.M.

Up to 45 min Mobility work- focus on ankles and shoulders

Week 3

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 2, 2, 1, 1; rest 4 min
275,290,300,310(miss)

B. Squat Clean & Jerk- build to a single (not 1RM)

C. Squat Clean & Split Jerk w/ 80% above-  3 rep/min for 6 min

D. Wtd Side Bridge- 45 sec/side x 5/side; rest 45 sec b/w sides

Started the other stuff and everything felt really bad and sore so walked away...try tomorrow!

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

16 min Alternating Minutes

1st- 5 Dead Lift TnG @ 315

2nd- 35 Double Unders

10 min rest

6 min EMOM (same weight as last week)

5 TnG Power Clean tough but manageable

+

5 min rest

+

5 rounds for time

5 Muscle Ups

5 HSPU, 10" defecit

*add 20lb vest

Wednesday- A.M. 60-90 sec Sprint + Tester P.M. Swim

A.M.

400m Run for time

+

3 rounds

30 Wall Ball unbroken

15 Toes to Bar

P.M.

Swim 25m/min for 20 min

Thursday- Skill Session/Mobility

60 min

Swim, Row, or AD for a total of 20 min

Rest of the time work on mobility, HS Walking, L-sit, Pistols, Triple Unders, OHS, Etc.

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 6, 4, 2, 2; rest 3 min

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min(a bit higher than last week but still not max)

C. Squat Snatch Cluster- TnG 3.3.3 x 5; rest 2 min (@ 135, take a little longer rest if you have to but try to get all unbroken as RX'd)

Saturday- MAP Multi 10/5 P.M. Mobility

10 min @ 75%

Run 200m

10 Pistols

5 GH Sit Ups

5 min rest

10 min @ 75%

Row 250m

10 Power Clean & Jerk, 95lbs

10 Sit Ups

5 min rest

10 min @ 75%

Air Dyne 15 Cal

10 Burpees

10 KBS, 53lbs

P.M.

Up to 45 min Mobility work- focus on ankles and shoulders

9.11.12

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

20 min Alternating Minutes

1st- 5 Dead Lift TnG @ 295

2nd- 35 Double Unders

The deadliest were HEAVY!!

10 min rest

8 min EMOM (same weight as last week)

4 TnG Power Clean tough but manageable

                                             @ 185...felt heavy..lower back was gone.

+

5 min rest

+

5 rounds for time

10 HSPU to 8" Depth

10 Strict CTB Pull Ups

TIME- 13:43

This sucked and hit pretty much failure on pull-ups due to the mobility and not getting high enough. Had to repeat a few for misses...would love to test with just strict pull-ups not C2B. Crap time!

9.10.12

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 3, 2, 2, 1; rest 4 min

255,275,285,300

B. Squat Clean & Jerk- build to a tough double

225, felt crappy today on these...Think stress getting to me.

C. Squat Clean & Split Jerk w/ 80% above-  2 rep/min for 8 min

@180, felt ok

D. Single Arm Farmers walk w/ heaviest DB/KB- 45 sec/hand; 45 sec rest b/w arms x 4

With 75 pounds...

9.8.12

Saturday- MAP Multi 10/5 P.M. Mobility

10 minutes on; 3 off

200m run

5 T2B

10 KBS @ 53

Rounds- 7+100m run

250m row

10 GHD sit-ups

10 Pull-ups

Rounds- 4

15 Cal airdyne (did 1 min...computer broken)

15 sit-ups

10 Box jump with step down @ 24

Rounds- 6

9.7.12

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 8, 6, 4, 2; rest 3 min

135,145,155,165...OUCH!!

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min

145,155,165,145,160,170

C. Squat Snatch Cluster- TnG 2.2.2 x 5; rest 2 min (start @ 135)

This started good and went way down hill....not even sure how many sets I did...but all at 135