Snatch +

Snatch 1 x 6

105lbs - 150 - 170 - 175(x) - 175(x) - 155(x)

Deadlifts 5 x 3

190 - 220 - 250(8)

5 Rounds

Front Lever Holds

Planche tuck Holds

20 rep Back Squats +

Ia. Press

50kg(3) - 57.5kg (3) - 60kg (5)

Ib. Back Squats

40(10) - 60(10) - 105kg (20) !!!

3 rounds of:

a. 2 rope ascents: 1 arms only + 1 w/ legs

b. dips max effort: 22 -15 -13 = 50

c. ghd sit-ups 10reps with 15pound dbell.

I like using only 10 reps in my warm-up sets it keeps me fresher for the last set, it seemed. I used the wrong weight on the last set of the press. it should've been 65kgs. ooops.

Clean & Jerk Practice 12/28/10

Clean&Jerk +

Clean and Jerk 1 x 7 (in pounds)

120-160-195-200-205 PR! - 185 -185

Overhead Squats

120(1) - 135(1) - 150(8)

a. Front Lever Practice 10s x 5

b. Planche Push-ups 5 x 5

ia. Weighted Ring Pull-ups

bw - +5kg - +17.5kg(5)

ib. 20 rep back squats

40kg - 60kg - 102.5 kg (20) Got it !!!

iia. pull-ups: 14-13-11

iib. hspus: 13-11-10

iic. L-sits: 20s-19s-20s

Heavy Bag Workout

I. Skill Emphasis

3 x 3 minute rounds,1 min rests

II. Power Boxing Rounds

2 x 1 min rounds, "1-2-1-2", 30 second rests

2 x 1min rounds: "1-2-2-3", 30 second rests

III. Punch-Out Drills

15 seconds on/ 45 seconds off x 6 Rounds

1-2-1-2-1-2-1-2....

Christmas Workout

Christmas Day Mix up

Front Squats 5-5-5-5-5

135 -150- 195(5) x 3 sets

"Mary"

20minutes amrap

5 hspus

10 single leg squats

15 pull-ups

8 rounds + 13 pull-ups

Ia. Press

50kg(5) - 57,5kg(5) - 65kg (2)

Ib. Back Squat

45kg(20) - 65kg(20) - 100kg (20)

IIa. rope climb (arms only) 1 x 3

IIb. dips 24 - 13 -13

IIc. ghd sit-ups: #10lbs (10) x 3 sets

Clean & Jerk + Gymnastics

Mark Cameron, 501 pounds

I. Clean & Jerk 2 x 6

72.5kg 2x2 - 77.5kg 2x2 - 82.75kg 2x2

II. Overhead Squats 3 x 3

50kg (3) - 60kg (3) - 65kg (7)

III. 5 Rounds of:

5 Ice cream makers

5 planche push-ups

20 rep Back Squats

Ia. Weighted Ring Chin-ups, based on 125kg

bodyweight(5) - 12,5kg (5) - 27,5kg (4)

Ib. 20 rep Back Squats

40kg - 60kg - 97,5kg + 1/2 pound (20) Success !!!

II. 3 Rounds of:

a. Strict Pull-ups: 13 -13 - 10 =36

b. HSPUs: 13 - 12 - 10 = 35

c. L-sits: 25s - 24s - 20s

Oly. Lifting Day

I. Low-hang Power Clean and Push Jerk 3 x 5

133 x 5 sets

II. Overhead Squats

105lbs(5) - 120lbs(5) - 135(7)

III.

Planche Holds 10s x 3 rounds

Bar Front Lever Holds 10s x 3 rounds

20 rep Squats

I. Weighted Ring Chin-ups:
5kg(1) - 15kg(1) - 25kg(4)

II. 20 rep Back Squats:
40kg(20) - 60kg(20) - 92.5kg + 2 pounds (20) Success !!!

III. 3 Rounds of:
a. Strict Pull-ups: 13 -12 - 11
b. HSPUs: 15-12-11
c. L-Sit: 20s - 20s - 20s

Clean & Jerk

Snatch

40kg(3)- 50kg(2) - 60kg 1 x 3 sets

Deadlifts

90kg(3) - 105kg(3) - 115kg(3)

Front Lever/Planche Practice for 15 minutes

Super Squats #4

Press
40kg(3) - 60kg(3) - 65kg(3)

Back Squats
40kg(20) - 60kg (20) - 90kg+2lbs(20) Success !

3 Rounds of:
3 Rope Ascents, long arms descent with leg assistance
Max dips: 22-21-20
Max hollow rocks: 55s-50s-50s

Oly Lifting Day

Warm-up: Barbell Complex 20kg - 30kg - 40kg

Clean Grip Snatch Pull x 3

Behind the neck thruster x 3

Goodmornings x 3

Bent Rows x 3

-Clean & Jerk 1 x 5 sets

70kg - 75kg x 4 sets

+ 1 set of 100kg rack support dips as in the jerk x 5 reps

-Weighted Ring Chin-ups: BW(5) - 25(3) - 50(5)

-Planche Holds/Planche Push-up training

Super Squats

I. 20 rep squats
88 - 133 - 195 pounds. Success !!!

I came out of solitary training (garage) for this workout. It felt heavy last time so I wanted to draw energy from other souls in the gym setting. : ) That sound weird. haha. But something worked. It felt comparitavely easy today. It felt like I opened up new neural pathways in the squat movement, or maybe just enhanced the existing ones. or maybe it was the bigger coffee today, and maybe because I did it earlier in the day. Too many variables. I don't care about the science. I'm getting stronger.

II. 3 Rounds

Pull-ups Strict: 14 - 10 - 9 = 33
Handstand Push-ups: 20 dips by mistake - 11 hspu's - 11
L-sits: 20s - 20s - 20s

General Conditioning

I. Prowler Sprints 180 pounds, 6 x 40 yards , 60-90 seconds rest , maybe more on the last sets

2 plates in the front, 2 plates in the back

These are SUPER POTENT. My legs got a massive pump, and I was exhausted. Almost nauseas.

II. 15kg Plate Pich Grip Carry 6 x 50 yards

III. Power Wheel Challange 100 yards not timed

Strength

Snatch 1 x 9

(135-145-150)x 3

Deadlifts 5 x 3

185-215-240

Front Lever Holds

20rep Squats

I. Press 5 x 3 sets

105 - 120 - 130



II. 20 rep Squats

190 x 20



III. 3 Rounds max effort:

pull-ups

dips

hollow rocks

Rest Day

Playing with some L-hangs, bridges, wall slide holds, headstands, planks. Fun stuff : )

Strength Day

I. Pull-ups 5 x 3 sets

bodyweight - 30 pounds - 60 pounds (5)

II. Power Clean and Split Jerk 1 x 7 sets

70kg - 80kg - 80kg - 85kg x 4 sets

III. Tuck Planche Holds on the floor. 5-10 second holds x 6 sets

20 rep Squats

Ia. 185pound, Back Squats, 19 reps (miscounted),
increase load next time by 5 pounds.

Ib. #25, Pull overs, 20 reps

II. 3 rounds
max pull-ups: 13-9-10
max dips; 17-16-16
max time hollow rocks: 47s-39s-44s

clean & Jerk 2.wmv

Group Session

I. Sunset Park Run

II. Car Pushes 2 x 40ish yards

III. Rope Climb Practice 10 minutes

IV. Clean and Jerks 2 x 10 sets

V. Sledgehammers 10 minutes amrap, switch partners every 40 reps

MetCon

1/2 "Jerry"

Run 800 meters
#45 Sumodeadlift Highpulls, 100 reps
Run 800 meters
12:20

II. "Power Wheel Challange" 3:31

Snatch Session

Warm-up:
3 Rounds of
Snatch Sequence: Power Snatch, Overhead Squat, Hang Snatch, Snatch 45-65-85
L-sit: 10 seconds, on the floor
Rope Climb, 1 ascent

I. Snatch 2 x 6
135 -145 - 150(1) - 150(1) - 145(1) - 145

II. 1 Lap around the block, farmer walk, #30 dumbbells = 5:00 ish
I had to set them down twice towards the end.

III. Hollow Rocks 20on/15off x max sets = 6 sets

Overhead Squats

Warmup:
3 Rounds of
oh squat/sotts press combo, 3 reps
l hang pull thru to iverted pike, 3 reps
wrestler's twist, 3 right/ 3 left

Overhead Squats 2 x 5 sets
175 x 2 x 5

"Smokey Bear" Dumbbell Complex
10 minutes as many reps as possible of:
Deadlift
Hang Power Clean
Thruster

=34 reps 45% of my bodyweight. 40pound dumbbells

"Jack"

I. Warm-up
3 rounds of:
Ring Strength, back lever tuck 5s + front lever tuck 5 s x 2
3 Wall Walks

II. "Jack"
20 minutes AMRAP of:
95lb, Push Presses, 10 reps
55lb, KB Swings, 10 reps
10 Box Jumps, 24"

9 Rounds + 10 Swings

III. Hollow Rocks 20on/10 off max rounds = only 2 rounds :( compare: 10,2,10

"Michael"

Warm-up:
3 Rounds
overhead single leg squats 3r/3l , dowel
Ring Support , 10s
#30, Ring Pull-ups, 4-4-4

"Michael"
3 Rounds of:
run 2 laps around the block, counter clockwise
#65, Olympic style good mornings, 50 reps
50 Abmat sit-ups, anchored

29:50

Front Squats Doubles

I. Warm-up

a. L hang pull through to skin the cat pull out, 3 reps

b. #70 KB Swings, 5 reps

c. Wrestler's Twist 5r/5l

II. Front Squats

135(5) - 170(5) - 200 (3) - 200(2) x 4 sets

I really made the connection on how important the upward drive of the elbows out of the hole IS !

III. 10 minutes as many rounds as possible.

#135 Healthlifts , 10 reps

15 Push-ups, on knuckles standard from now on. Back to the karate days.

7 Rounds + 10 HLs

Snatch Balance 3 x 7

I. Snatch Balance 3 x 7

60kg - 65kg - 70 kg - 72.5 - 75kg - 77.5kg (1) - 70 kg

II. 9 - 6 - 3 reps of:

60 kg Thrusters

Muscle-ups

"Helton"

In Memory of U.S. Airforce Security Forces 1st Lt. Joseph D. Helton, 24.

"Helton"

3 Rounds for time of:

Run 800 meters (2 laps around da block)

35 pound Fat Dumbbell Squat Cleans, 30 reps

30 Burpees

HOOAH !

"Severin"

"Severin"

50 Pull-ups , monkey bar gym
100 Push-ups
10 Small Laps at Sunset Park

42:00

Front Squats

I. Front Squats 5 x 5
115 - 155 - 195 (5) - 195 (5) - 195 (4)

II. 15-12-9
95, Thrusters
Pull-ups

"Linda" aka The three bars of death

Warm-up:

3 Rounds

-#88 9 Deadlifts + 6 Hang Pwr Cleans + 3 Front Squat

- Breakdancers 3 r / 3l

-1 arm pull-up holds

"Linda"

10-9-8-7-6-5...1

#183 Deadlifts

#155 Bench Press

#88 Cleans

32:59

Split Jerks

Marcin Dolega, 226 kilo

I. Warm-up

3 Rounds of:

3 cobra bends/3 let downs

ice-cream makers 5

german hang 5-8 seconds

II. Split Jerks 2 x 6

155-165-170-175-180-185

III. Halting Clean Deadlifts 3 x 5

185-195-200-205-215

IV. "Death by Pull-ups " (strict pull-ups)

-do one more pull-up every minute on the minute.

= 9 minutes

Barbell Complex Met-con

This exercise does Magic !

I. Warm-up:

3 Rounds

Gymnastics Bridge, 10 breaths

5 Pull-ups , bw-20lb-30lb

Windshield wipers-Supine, 5r/5l

II. 20 min AMRAP

#95, Thrusters, 5 reps

#95 , Hang Power Clean , 7 reps

#95 , SDLHP , 9 reps

7 Rounds + 2 SDLHPs

I messed up, officially it's 10 SDLHPs not 9.

Overhead Squat Workout

Marcin Dolega

I. Warm-up:

3 Rounds

German Hang Hold, 5 seconds

Front Tuck Lever, 5-8 seconds

Pistol Squats, 5 r / 5l

II. #135, Overhead Squats, 3 x 10 sets

60-90 seconds rest

III. 3 Rounds of:

#88 Front Squats , 10 reps

15 V-ups

20 Box Jumps , 24"

Sub 10 min.

"Test 3"

"Test 3"

Squats , 20 seconds on/ 10 seconds off x 8 Rounds

Max reps of Muscle-ups in 4 minutes

The score is the round with least number of squats x number of muscle-ups.

21 Squats x 13 muscle-ups = 273

I'm happy with the squats, I've met my goal. But my muscle-up score was unsatisfactory today. I lost focus on those a little today. I have a cold today, so my airways were on fire after those squats. That kind of distracted me a little. Oh and I did it on the plastic rings, wood are much better !! I should've practiced the technique I was working on previously instead of thinking butterfly. keeping the hips flexed and close to the ring upon descent. work on it !

Warm-up

3 Rounds of

Side Press 3r/3l , worked up to 40 pound

Fulcrum Seat/ Assisted L-extension , 10seconds/5 reps

butterfly kip on rings, 5-8 reps

Snatch Practice

I. Warm-up

3 Rounds of:

-Pwr Snatch + Oh Squat - Hang Snatch - Snatch

-Wheel Rollouts, 5 reps

-Ring Dips, 5 reps

II. High-Hang Snatch 3 x 5

65-88-95 x 3 sets

III. Snatch Halting Deadlifts

95-135-165 x 3 sets

IV. 15 - 12 -9

#45, Turkish Get-ups, alternating arms

#45, Sotts Press

>15 minutes.

Metabolic Conditioning Day ( Long Effort )

For Time

5 Rounds of:

50 Jump Touches, 18" above reach

40 squats

30 sit-ups

20 push-ups

10 pull-ups

33: 20 ish

Front Squats +

Warm- up
3 Rounds of:
a. duck walk
b. pull to inverted hang, 5
c. presses to handstand, 3 reps


Front Squats
115(5) - 155 (5) - 195 (3) x 2 sets - 195 (2)

:( So it wasn't a PR day today. Hips were super sore still from the 400 m lunge workout from Wed. Also I was battling a cold of some sort, and was feeling a little under the weather.

21-18-15-12..-3

#55 Sandbag High pulls , working on that kung fu grip.
#75 Barbell Jerks

10 minute time cap amrap
= got to the round of 12, and finished 12 highpulls.

400 meter Walking Lunge

Warm-up:

3 Rounds of:

-Single Leg Hops, half the length of the basketball court each leg

-L-sit, on the floor, 30 seconds (10 x 3)

- Single arm hangs of the tree branch, with little assistance, 10 seconds per arm (5 x 2)

I. 400 meter walking lunge = 12:49 PR !!

II. 21-18-15-.. 3

Strict Pull-ups

Handstand Push-ups

20 minute time cap= got to 12 pullups and 6 handstand pushups

Clean & Jerk Workout +

Warm-up:

3 Rounds

#88 Power Clean/front squat - Hang Clean - Clean , each followed by a split jerk

Front Lever Pulls, 5 reps

Headstand Press, 5 reps

I. Clean & Jerk 1 x 6 sets

185 - 190 - 195 x 4 sets

II. 30 - 20 - 10

Burpees

Box Jumps, 24"

Toes to bar

10:20

MetCon

I. Warm-up

a. Jump Rope 2-3 minutes

b. Dynamic Stretches

c. 3 Rounds of:

- Cast Wall Walks, 3 reps

- 5 Box Jumps, 33" - 36" - 39"

- Butterfly Pull-ups, 6-8 reps

- Good Mornings, Olympic Style, 10 reps, #45 - #65 x 2 sets



II. 3 Rounds for time of:

5 Rope Climbs, 15-20 feet

21 Ring Dips

50 Squats , with resistance band below knees



21:40 PR ! compare: 12/28/9 , 37:08

Overhead Squats +

Warm-up:

Run around the block

Stretches

3 Rounds

a. #45 Overhead Squats, 5-8 reps

b. German Hang Pulls, 3 reps

c. Ice Cream Makers, 3-5 reps

I. Overhead Squats 5 x 5

100 - 135 - 165(5) - 165(4) - 165(5) Good ! Next time 170

II. #25, Sled Sprints, 40 yards x 6

total time = 7:40

rest time between sprints was about a minute, next time try #35 and still get under 10 minutes.

II. Hollow Rocks, 20s on/ 15 s off x max sets

8 rounds , try to get 9 then decrease the rest interval

"Nate"

Warm-up:

Run ~400meter

Dynamic Stretches

3Rounds

a. Broad Jumps, the width of the basketball court

b. Planche Push-ups

c. Body levers

I. "Nate"

20 Minutes as many rounds as possible of :

a. 2 Muscle-ups

b. 4 Handstant Push-ups

c. #70 Kettlebell Swings, 8 reps

12 Rounds PR ! Compare: 11 Rounds

II. Middle body tension drills

Power Snatch +

Warm-up:

Run around the block

dynamic stretches

then

3 Rounds of:

L-hang pull to inverted hang, 3-5 reps

ring dips, 5 - 5 - 3

burgener warm-up, 1 set

I. Power Snatch 3 x 6 , touch n' go

95 - 115 - 105 - 95 x 3 sets

II. 3 Rounds for time of:

#75 , Snatches, 15 reps

15, Wallball shots

11:03

"Annie"

Weighted Chin-ups

Warm-up:

Jump rope 1 song

dynamic stretches

then

3rounds of:

a. glute-ham raise, 5 reps

b. parallete handstand push-ups, 3-5 reps

c. ice cream makers, 5 reps

I. "Annie" = 8:58 compare 7/4 = 8:55

So my time was slower by 3 seconds, but I felt like my range of motion on the sit-ups this time was much greater and consistent. Also I felt more relaxed during the workout this time around and my breathing was much more controlled as a result of that possibly. Overall I'm satisfied.

II. Weighted Chin-ups: 1 rep x 7 sets

36 - 55 - 70 - 91 - 106 x 3 sets

Front Squats +

Warm-up:

Jump Rope

Dynamic Stretches

then

3Rounds of:

10 reverse lunges, with barbell in front rack

10 butterfly pull-ups

Gymnastics bridge hold, ten breaths

10 V-ups

: -) good warm-up !

I. Front Squats 5 x 5

115 - 155 - 195 - 195(3) - 195(3)

II. 3 Rounds for time of:

#90 Sandbag healthlifts, 20 reps

30 Box jumps, 24 inches

11:06

III. 20seconds on/15seconds off , max sets of:

Hollow Rocks = 5 sets

"Coe"

Warm-up:

Jump Rope, 2-3 minutes

dynamic stretches



3 Rounds of:

glute ham raises - assisted , 5 reps

L pull-up negatives, 3 - 5 reps

ring support, 15 - 20 seconds



I. "Coe"

10 Rounds for time of:

#95, Thrusters, 10 reps

10 Ring push-ups, turn rings out at the top



29:34



II. 30 wall slides

Power Clean and Jerk +

Pisarenko

Warm-up:

Run around the block

Dynamic stretches

then

3 rounds of:

a. 3 position power clean each followed by a split jerk

b. L-hang pull to inverted hang , 3 reps

c. planche push-ups, 5 reps

I. Power Clean & Split Jerk 3 x 6 sets

95 - 115 - 135 x 4 sets


touch and go at the floor, reset at the hip, alternate legs on the split jerks



II. 3 Round for time of:

5 muscle-ups
#115 Overhead Squat, 10 reps
20 V-ups

16:10



The overhead squats felt heavy. had to partition dem.

"ADAMBROWN"

Warm-up:
Dynamic Stretches

5 Rounds of:
3r/3l, Single legged squat - deck
Front lever rows- tuck , 5 reps
Headstand Push-ups, 3 reps

"ADAMBROWN" (Scaled)

Two rounds for time of:
#205, Healthlifts, 24 reps
24 Box Jumps, 24"
24 Wallballs, #20
#143, Bench Press, 24 reps
24 Box Jumps, 24"
24 Wallballs, #20
#95, Cleans, 24 reps

51:32

Overhead Squats +

Bruce Lee performing the body lever

Warm-up:

Run 1/4 mile
dynamic stretches

3 Rounds
pistols 5r/5l
body levers 3-5 reps
ring push-ups 5 reps


I. Overhead Squats 5 x 5
90 - 135 - 160 x 3 sets PR ! Next time 165.


II. 3 Rounds
50 double unders
25 wall-balls
11:48

I wasted a lot of time fondling with the itouch. note to self, next time don't wear an itouch while doing doble-unders. I go 5 wallballs and brief pause.

"SQT"

Warm-up:

Jump Rope (1 song )

Stretches

3 Rounds

Planche Push-ups Paralletes feet on box , 3-5 reps

Glute Ham Raises assisted, 6 reps

Butterfly Pull-ups, 7 reps

"SQT"

3 Rounds for time of:

95 pound, Power Snatch, 10 reps

200 yard Shuttle sprint, 50 yards there and back twice.

7:44

II. 3 minute max pull-up test, on monkey bar gym off the hoop = 25 reps

III. Hollow Rocks : 15 seconds work/ 15 seconds rest x 10 sets , I failed on the last 2 or 3.

German Hang Pull

Front Lever Pulls - Half

Snatch Practice Singles + Metcon Cookie

I. Warm-up
Run 400m + Dynamic Stretches
3 Rounds
a. Front lever pulls - half x 3 reps
b. pwr snatch + overhead squat + hang snatch + snatch 65-85-95
c. German hang pulls x 3 reps

II. Snatch 1 x 8 sets
140 - 150 - [ 155(x) - 155(x) - 155 - 155 - 155 - 155 - 155(x) - 155(x) ]


III. 10 minutes as many rounds as possible:
#115, Clean , 6 reps
12 Pull-ups
24 Double-unders

4 Rounds + 6 cleans

20 minute effort

I. Warm-up:

5 Rounds of:

3 ring dips, turned rings out

6 goodmornings, bar

10 seconds, Front Lever tuck hold


II. 20 minutes as many rounds as possible:

155 pound, Back Squats, 7 reps

40 pound. dumbbell Overhead Lunges, 10 steps, right hand

7 Burpees

40 pound, dumbbell Overhead Lunges, 10 steps, left hand


V + 7 Back Squats


Started the first round with 175 pounds on the back squat , but thereafter dropped down to 155. It was just too heavy for today, after a few hip heavy days in the past week.

Front Squats

I. Front Squats 5 x 5

115 - 150 - 190 x 3 sets Success !! Next time #195 . compare: 8/29

II. 3 Rounds for time of:

#135, Thrusters, 5 reps

#35, Weighted Pull-ups, 10 reps

9:07

Pull-ups were heavely partitioned. Tuff !

III. Hollow Rocks, 15 seconds work/ 15 seconds rest x 8 sets Finished all sets .

"Isabel"

I. Warm-up

4 Rounds of:
a. Power Snatch 3 + Hang Power Snatch 3 + Squat Snatch 3
b. Planche Pause, feet on box, 5 reps
c. L pull-ups, 3 reps

II. "Isabel"
For time:
105 pound, Squat Snatch, 30 reps
11:45

Wasn't going for a PR today, tried not to get sloppy. And boy I still feel the after effects of the "Inman Mile".


III. Hollow Rocks
20 work/ 15 rest x 7 sets

could not do 20 full seconds towards the end.

"Clean & Jerk" + MetCon Cookie

I. Clean & Jerk 3x6sets

135 - 145 - 155 - 160 - 165 - 165

II. 3 Rounds

95 pound, Overhead Squats , 15 reps

25 Knees-to-Elbows

1 Mile Carry

185 pound , 1 mile carry = ~1:03:10

Long And Heavy ! I allowed myself to rest the bar on the ground, but then had to reclean the bar everytime. I must've done about 15-20 power cleans in there. This one was tuff. Talk about a test of spirit.

Snatch Balance +

I. Snatch Balance 1 x 7 sets

135 - 145 - 150 - 155 - 160 - 165 - 170

II. 10 minutes As many rounds as possible :

30 Push-ups

95 pound, Power Snatch, 21 reps

= 2 Rounds + 9 Power Snatches

III. Front Lever Tuck Holds 10seconds x 7 sets