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Week 4

Week 4

Tues – Ring MU’s + Snatch moderate + C&J moderate + DL int/HSPU

A. OHS, build to a tough single from the floor – no a max, goal is 160+
B. 1 Burpee Ring Muscle-up per min for 20 minutes – completed
C. 21,15,9 for time:
DL @ 205lb
Box Jumps – 24" 4:05 – used 185# by accident

Wed
AM
For time:
50 Burpees – no jump @ top
100 Pistols

PM @ OPT – LP2 + MAP Low %
AMRAP HSPU x 3 sets to failure, 5 min b/t sets – goal is 12+ on 1st set 15, 12, 9
+
AMRAP Chin-ups x 2 sets to failure, 5 min b/t sets – goal is 25+ on 1st set 30, 20
+
For time:
30 Shoulder to Overhead @ 100lbs with fat bar
90 ft Front Rack Walking Lunges @ 100lbs with fat bar
+
10 min Airdyne @ 50% effort

Fri – OHS practice + MU’s + DL Battery
A. OHS, try to hit 155lb for a triple – bar taken from floor – completed
B. 7 Ring Muscle-up for time 2:45
C. Deadlift @ 205lb, 1 rep every 30 sec for 10 mins – pull bar off floor as fast as possible, drop every rep
D. 100 Wall Balls – 14# for time 4:00

Sat – HSPU Vol/C2B + LP2/LEnd + MAP Low %s
3 rounds for time:
15 HSPU
3 unbroken C2B x 10 sets 18:40
+
For time @ full effort:
Row 1000m
50 Thrusters
*Goal is to be sub 6 min
5:50
+
10 min Run @ 50%

Sun – MAP Scenario’s

Event 7 – drop every clean, short breaks b/t reps, efficient rope climbs
6:10
+
10 min rest
+
50 Alternating DB Power Snatch @ 55lbs for time – go fast, goal is sub 5 min
3:38


Week 3

Tues – Ring MU’s + Snatch moderate + C&J moderate + DL int/HSPU
A. Regionals Event 2 – worked up to 155#
B. Regionals Event 3 – 14 MUs
C. 21,15,9 for time:
DL @ 205lb
Kipping HSPU
10:20

Wed
AM
AMRAP in 15 minutes:
20 Pistols
100 Double Unders

PM @ OPT – LP2 + MAP Low %
3 x 500m Row near ALL OUT, 9 min b/t – try to hold same pace as last week, you should feel sick after this 1:41/1:43/1:48
+
3 sets @ HIGH effort:
5 Squat Clean @ 135lb – drop each rep
3 unbroken C2B Chin-ups x 7 sets
60 sec b/t sets
+
3 sets @ HIGH effort:
10 Fat Bar Shoulder to Overhead @ 100lbs
10 Fat Bar Front Rack Walking Lunges @ 100lbs
10 Box Jumps – 24"
60 sec b/t sets
+
10 min Row @ 50%

Fri – OHS practice + MU’s + DL Battery
A. OHS, 3 reps @ 115lb x 5 sets, 2 min – bar taken from the floor
B. 1 Ring Muscle-up per min for 15 minutes – focus on making them as easy as possible
C. Deadlift, quickly build to a tough single
D. 12,9,6 for time;
DL @ 205lb
Box Jumps – 24" 1:56
*Compare to 2 weeks ago

Sat – HSPU Vol/C2B + LP2/LEnd + MAP Low %s
For time:
50 Kipping HSPU
100 C2B Chin-ups
*Goal is sub 20 min 20:20
+
3 x 90 sec Airdyne @ all out effort, 9 min b/t sets – try to hold above 25 mph
+
10 min EZ Run
+
DB Power Snatch practice, 10 fast alternating reps @ 55lbs x 5 sets, 2 min b.t sets
+
10 min EZ Run

Sun – MAP Scenario’s

For time:
50 OHS @ 65lbs
50 Lateral Barbell Burpees
50 Front Squats @ 65lbs
50 Lateral Barbell Burpees
50 Back Squats @ 65lbs
50 Lateral Barbell Burpees

25:20


Running outside, in the snow, almost May? #ohcanada

Saturday

A. Bar Muscle-up practice
B. Ring MU’s, 2 unbroken x 3 sets, rest as needed to get them unbroken – completed
C. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 @ 105lbs x 6 sets, 1 min b/t sets – focus on slow pull off floor past knee for squat snatch- completed
D. Push Jerk, build to 135lb for a single – completed
D. Split Jerk, build to 155lb for a single – completed
E. DL, 1 rep every minute for 10 minutes @ 265lbs
F. 3 rounds for time:
7 Wall Walks – touch chest to wall
12 Toes to Bar
100 Double Unders

15:69

Sunday – MAP (30/30)
5 sets @ 90%:
30 sec Hang Power Clean and Push Press @ 75lbs 10, 10, 10, 10, 10
30 sec Back Squat @ 75lbs 15 ,15, 15, 14, 15
60 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec Burpees 10, 10, 10, 10, 10
30 sec Airdyne
60 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec OHS @ 75lbs 13, 14, 14, 14, 15
30 sec Rowing

60 sec rest

Mon – MAP Low %’s

20 min @ 75%:
200m Run – OUTSIDE
15 KBS – 16kg
15 Unanchored Sit-ups
–5 min rest
20 min @ 75%:
300m Row
20 Walking Lunges
20 Back Extensions


Thurs April 25th

Thurs April 25th

Squat Clean Thruster @ 135lbs, 1 rep every 30 sec for 10 minutes – completed

+
3 rounds @ 90%:
21 Wall Balls – 14# to 10 ft
15 DL @ 135lbs
9 Lateral Barbell Burpees
+

10 min rest
+
For time @ 90%:
10 Ring Dips
15 Box Jump Overs – 20"
20 cals Airdyne
15 Box Jump Overs – 20"
10 Clapping Push-ups
15 Box Jump Overs – 20"
20 cas Airdyne
15 Box Jump Overs – 20"
10 Push-ups
6:49


Barf City. Ok not me, close tho.

Wednesday

A. Squat Snatch, build to a max -130lbs – missed catching 135lbs 3 times…

B. Ring MU’s, 2 unbroken x 3 sets, rest as needed to get them unbroken – complete
C1. Kipping HSPU to 6" Depth, 2 reps x 10 sets, 30 sec – completed
C2. C2B Chin-up’s, 5 reps x 10 sets, 30 sec – completed
D. Airdyne Sprint, 15 sec ALL OUT every 2:30 min for 20 minutes – COMPLETED


Week 2

Week 2
Tues – off

Wednesday – SN or C&J intense + MU’s + HSPU/C2B’s + ALEnd single
A. Squat Clean and Split Jerk, 1 rep x 5 sets, 2 min – start @ 135lb, add 10lbs per set
completed
B. Ring MU’s, 2 unbroken x 3 sets, rest as needed to get them unbroken
rested shoulder
C1. Kipping HSPU to 4" Depth, AMRAP x 5 sets, 1:30 min
completed
C2. Chin-up Cluster, 5.5.5 x 5 sets, 1:30 min
completed
D. Airdyne Sprint, 12 sec ALL OUT every 2 minutes for 14 minutes
completed

Thursday – SN or C&J battery + MAP Scenario’s (4–>8)
1 Power Snatch @ 115lb every 30 sec for 15 minutes - completed
+
For time @ 90%:
15 Squat Snatch @ 65lbs
25 Lateral Barbell Burpees
100 DU’s
25 Lateral Barbell Burpees
15 Squat Snatch @ 65lbs
approx 8 min?
+
10 min rest
+
For time @ 90%:
15 Thrusters @ 65lbs
25 Box Jump Overs – 24"
35 cals AD
25 Box Jump Overs – 24"
15 Thrusters @ 65lbs
approx 6 min

I left the sheet of paper with my times at the gym :( so sad. I remember this really sucking tho.

Friday – off

Sat – MU’s + Snatch mod + C&J mod + DL int + HSPU tester
A. Bar Muscle-up practice – completed
B. Ring MU’s, try to get 2 in a row x 3 sets -
C. 3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position @ 95lbs x 5 sets, 2 min
Squat.. :) completed
D. Power Clean and Split Jerk Cluster, 1.1 @ 135lb x 4 sets, 2 min – completed
E. DL, quickly build to a moderately tough single – 305lbs
F. For time:
HSPU to 2" Depth – 6,5,4,3,2,1
GH Sit-ups – 10,10,10,10,10,10
Approx 10 min

Sun – MAP (30/30)
5 sets @ 90%:
30 sec KB Front Squats @ 20kg/arm 14, 14, 14, 14, 14
30 sec DU’s 30, 32, 35, 37, 40
60 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec Power Clean and Push Press @ 65lbs 10, 10, 10 , 10 , 10
30 sec Lateral barbell burpees 10, 10 , 9, 8, 8
60 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec Wall Balls – 20# to 9 ft 15, 15, 15, 14, 15
30 sec DU’s 35, 35, 37, 35, 40

60 sec rest

Mon – MAP Low %’s

15 min @ 75%:
250m Row
5 Push-ups
10 Walking Lunges
–5 min rest

15 min @ 75%:
0.5 mile Airdyne
10 KBS – 16kg
15 Unanchored Sit-ups
–5 min rest
15 min @ 75%:
250m Row
5 Knees to Elbows
10 Air Squats


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