April 30th

A. 6x1 Power Snatch @ 80%

@140

B. 6x1 Power Clean and Jerk @ 80%
@195

+
800m Run/200m walk
3:09 / 3:09 / 3:08 / 3:09 / 3:09

April 28th

A. Back Squat @ 90%; 4 x 4; rest 3 min
@290

B. 3x3 Snatch high pulls (rest 3 min)
@135

+

20 min amrap

Run 200m

50 double unders

30 sit ups

10 pull ups

5 hspu 6” deficit 


6 Rounds + 100m run

April 25th

A. Snatch @ 60%; EMOM for 5 min
Worked to a heavy single and hit 170 EASY.. (175 is PR)
@115

B. Cl & J@ 60%; EMOM for 5 min
@160

+

15 min @ 85%

Run 400m

15 Box Jumps 30” step down every rep

5 Ring HSPU
4 Rounds+300m

5 min recover

15 min @ 85%

Row 500m

10 Burpee Broad Jump

15 Ring Push Ups
4 Rounds+100m

April 24th

A. Clean Pull of blocks (mid-thigh)- 110% of clean; 3 x 3; rest 3 min

@275

 

B. Back Squat @ 85%; 5 x 5; rest 3 min
@270, heavy but felt great! 
 

C. Bulgarian Split Squat @ 30X1; 3 x 5/leg; rest 1 min b/w legs (heavier than last)

w/ 80's

 

D. Romanian DL @ 30X1; 4 x 5; rest 3 min

145,165,185,185

 

E. Strict Pull Ups @ 42X2; 3 x amrap; rest 2 min
11,8,7...this hurt 
 

April 23rd

A. Snatch from blocks (mid-thigh) @ 65%; 5 x 2; rest 3 min
@115

B. Power Jerk @ 65%; 5 x 2; rest 3 min
@170...felt great!!

C. Clean from blocks (mid-thigh) @ 65%; 5 x 2; rest 2 min
@170...felt fast

+

Run 400m/walk 100m x 8
1:21 / 1:23 / 1:24 / 1:25 / 1:20 / 1:21 / 1:23 / 1:21

April 21st

A. Snatch no-touh Dead Lift on Riser @ 80% of snatch- 3 x 3; rest 2 min
@140

B. Back Squat @ 80%; 6 x 2; rest 3 min or less
Went to a heavy single first...AKA HUGE PR!!! 340 !!
20 lbs in 3 weeks...love it..sorry I maxed Coach.
Sets @ 255

+

18 min @ 85%

10 KB Snatch/hand 35#

20 Box Jumps, 20”

10 Wall Ball, 20#

20 Double Unders

100m Run


7 Rounds

April 19th

A. Back Squat @ 80%; 6 x 6; rest 3 min

All at 255...last set is below

 

B. Bulgarian Split Squat @ 30X1; 3 x 6/leg; rest 1 min b/w legs (heavier than last time)
with 70's . . . . OUCH 
 

C. Good Morning @ 30X1; 4 x 5; rest 3 min (start at about 115#)

Stayed with 115 the entire time...just haven't done this with weight before so I wanted to be safe and make sure all the sets felt good.

 

D. GH Sit Ups- 75 total; break up as needed
Did it in 4 sets I think, hips didn't fire to help to much since all leg work.

April 18th

A. Snatch @ 70%; 5 x 1
125

B. Cl & J @ 70%; 5 x 1
@170

+

12 min @ 85%

100 Double Unders

3 Muscle Ups in 10 ring dips

10 walking lunges
5 Rounds ...round 4 DU's were UB!!!

5 min recover

12 min @ 85%

Row 500m

7 HSPU

20 Sit Ups
3 Rds+ 4 Sit-ups
Row was slow here, just wasn't feeling it

April 17th

A. Snatch Pull of blocks- 110%; 5 x 3; rest 3 min
@190, felt explosive! 
 

B. Jerk rack support- 3 x 5 sec hold @ max weight
went 405 all sets...that is HEAVY!!! 
 

C. Back Squat @ 80%; 6 x 2; rest 3 min
@255, felt kinda weak today...hope that changes! 
 

D. Weighted Pull Ups @ 22X2; 5 x 2; rest 3 min

Trying to stay really strict in the pull.

@53,58,63,70,75

April 16th

A. Snatch- (70% x 1, 75% x 1, 80% x 1) x 2; rest 2 min
120,130,140...felt pretty good. 
 

B. Clean & Jerk- (70% x 1, 75% x 1, 80% x 1) x 2; rest 2 min

170, 185, 195 felt pretty good just doing a lot of thinking and trying to change some technique issues so I can get these lifts up.

 

+

Run 400m/walk 200m x 8

All runs 1:22 to 1:24 and felt pretty good

April 14th

A. Snatch (60% x 1, 65% x 1, 70% x 1) x 2; rest 90 sec
105,115,125...all felt pretty good 
 

B. Back Squat @ 80%; 6 x 5; rest 3 min
255 pumped...worried I would get all these
 

C. Bulgarian Split Squat @ 30X0; 3 x 8; rest 60 sec b/w legs
@53...will be stepping this up next week 
 

+

15 min @ high consistent aerobic effort

75 Double Unders

10 KB Swings, 53#

5 Pull Ups

3 HSPU

7 Rounds + 10 DU's

April 12th

A. Snatch High Pull @ 70% (of Snatch); 5 x 5; rest 3 min
@125, felt good

B. Clean no-tough dead lift on riser (70% of clean); 3 x 3; rest 3 min
@170

C. Back Squat @ 80%; 6 x 2; rest 3 min
@255 and it felt heavy!! Just tired I think.

April 11th

A. Snatch @ 65%; 4 x 2; rest 2 min
@115. Was able to practice the high pull and work on some different technical issues I have.

B. Clean.Split Jerk @ 65%; 4 x 1.2; rest 2 min
@160. focus waht on the speed and enough drop in the split jerks. They mostly felt good!

C. Strict Toest to Bar; 3 x 10; rest 60 sec
Done, hurt a little...I like to KIP!! haha

P.M.

10 min @ high consistent aerobic effort

Row 500m

50 Double Unders

2 Muscle Ups in to 10 ring dips
3 Rounds

5 min recovery

10 min @ high consistent aerobic effort

Air Dyne 1 mile

10 Hand Release Push Ups

10 Back Extensions
Sucked this up and went SLOW.... 2 Rounds + .5 miles

April 10th

A. Clean Pull off Blocks (mid thigh) @ 100% (of clean); 5 x 5; rest 3 min
@245, felt fast! 

 

B. Back Squat @ 80%; 6 x 4; rest 3 min
@255, felt good 
 

C. Bulgarian Split Squat @ 30X1; 3 x 8; rest 60 sec b/w legs (same weight as last week)
@53 
 

D. Weighted Pull Ups @ 20X1; 4 x 3; rest 3 min
53,58,63,70

April 9th

A.M.

A. Power Snatch @ 75%; 5 x 1; rest 2 min

@130

 

B. Power Clean & Jerk @ 75%; 5 x 1; rest 2 min

@185

 

P.M.

400m Run @ 85%/walk 200m x 4

1:24 / 1:25 / 1:25 / 1:25

HR was 177-182 
 

rest 5 min

400m Run @ 85%/walk 200m x 4

1:24 / 1:24 / 1:25 / 1:22

HR was 179-185

April 7th

A. Snatch no-touch Dead Lift on 2” riser @ 50%; 3 x 3; rest 2 min
@95 (a little higher than 50%)
 

B. Clean high Pull @ 70%; 5 x 5; rest 3 min
@170 
 

C. Back Squat @ 80%; 6 x 2; rest 3 min
@255
 

+

10 min @ high consistent aerobic effort

50 Double Unders

10 GH Sit Ups

10 Back Extensions

6 Rounds + 20 Double-unders 

This week felt great...well everything but my body! I have still been eating like crap but that changes Monday so I believe that will help with the soreness. I love the program so far and I am pumped to see where it will take my leg strength. I begin Whole30 and will be trying to take in a TON of good clean calories and have a before and after pic, weight and BF% for this 30 days!
 

April 5th

A. Back Squat @ 80%; 6x3 ; rest 3 min
@255

B. Bulgarian Split Squat @ 30X0; 3 x 5; rest 60 sec b/w legs (moderate to light load)
@53's

C. Romanian Dead Lift; 4 x 5; rest 2 min
Stayed with 135 all sets and felt ok so I will increase if in program later just wanted to get comfortable with it.

April 4th

A. Snatch @ 60%; 5 x 2; rest as needed
@105

B. Clean & Jerk @ 60%; 5 x 2; rest as needed
@150 w/ all push jerks

+

5 min @ high consistent aerobic effort

Row 300m

10 toes to bar
3Rounds+100m

5 min recovery

5 min @ high…

AirDyne .5 miles

10 Ring Dips
3 Rounds...did muscle up into the ring dips

April 3rd

A. Snatch pull from blocks (mid-thigh) @ 100%- 5 x 5; rest 3 min
@175, felt good and speedy!\

B. Back Squat @ 80%- 6 x 2; rest 3 min
@255.. felt pretty good

C. Weighted Pull Up @ 20X1; 4 x 4; rest 3 min
 @44,53,53,53

April 2nd

A. Snatch from blocks (mid-thigh)- 5 x 2 @ 60% (of snatch); rest 2 min
@105...felt good

B. Power Jerk @ 60%- 5 x 2; rest 2 min
@145...these felt great. Did MOB pre lifting!

C. Clean from blocks (mid-thigh @ 60%- 5 x 2; rest 2 min
@155, felt good

P.M.

400m run @ high aerobic effort; walk 200m x 3

rest 5 min

400m run @ high…; walk 200m x 3