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.