122814

Lat Pull Down
BN 110 *10*3
Wide 130 *10*3
Sup 140 *10*3

122714

Warm Ups
Knee Circles
Hambstring Stretch

Strength :
1a. SG Push Jerk 20*5*5
1b. Squat 20*5*5 (full depth)
OHP 40*7, 50*5, 60*5*4
Front Rack Hold 70*12 sec*5

Stretch

122514

Dynamic Run Warm Ups
Conditioning :
Mile
120 12" Depth Jumps
Mile
70 Push Ups

Stretch
Roll
Thurough

(massive Knee instability set in/ right bones twisted/ medial rt knee pain)

122214

Warm Ups
Knee Circles

Gymnastics :
Dips *12*3

Strength :
Deadlift 62*5, 82*3, 125×2
8 Min EMOM
1 142kg DL

Conditioning :
2000m Row -> 08:43
1st 1000m (+02:36/500m pace)
2nd 1000m (-02:03/500m pace)
Last 250m ALL OUT

Stretch

122014

Warm Ups
Knee Circles
Roll Upper Back /Lats

Strength :
Clean 85*3*3
Rest 5 Min
Snatch 61*3*3

Dynamic Run Warm Ups
Assistance :
DB Incline Fly #20*10*3

Conditioning :
8 Min
Treadmill 2% Inc /
Odd Min Run
Even Min Walk
6.0, 6.2, 6.4, 6.6mph
(more comfortable as I went faster. 09:38 mile pace easiest on rt knee)

Stretch
Coffee & kakau Protein Shake

121814

Warm Ups (diligent /protracted as I was very right abductor/posterior chain sore)

Strength :
Snatch 20*3*5
Rack Jerk 72*2, 85*2*2
OHP 52*5*3 (neck & traps make this feel "interrupted")

Stretch

121314

Warm Ups
Knee Circles
Roll Rt Infraspanatus

Strength :
Power Snatch 52*3
Snatch 52*3, 61*3*3
Clean + Hang Clean 61*1+2, 72*1+2, 85*1+1*3
Front Squat 61*3, 85*3, 92*3, 102*3*3 (03:00 rest throughout)

Stretch

121614

Warm Ups (brief)

Strength:
Squat 60*5*2, 85*5, 102*5, 115*5*3
Power Snatch 65*2*2
Power Clean 89*1*3 (easy)

Stretch
Protein Shake

121514

Strength :
OHP 52*5, 61*5*2, 61*4!
Gymnastics :
Weighted Pull Ups #10*3*5 (between feet)
Assistance :
DB Curl #35*5, 40*5*4

Squat Therapy / Knee Mobility

121114

Warm Ups
Knee Circles
Assistance :
DB Curl 30*10*3

Strength :
Rack Jerk 70*3*3 (emphasis on bilateral lower body RECIEVING)
Power Clean 85*2*2
Slow Start Snatch Power Shrug 85*3*3 (1 rep per set says hook grip)

121014

Conditioning :
3 Rounds Row 500m (02:00>
1. 02:00
2. 02:00
3. 02:00 (no accurate record)
-Rest 8 Min -
Strength :
Squat 70*5, 95*5, 115*5
Assistance :
DB Flirs #30*10 5
Stretch

120814

Gymnastics :
RC Prep
Scaled Fixed Bar "Up&Ins" *10*3
(body Hollow heels on floor)
Hanging Pike Ups (strict) *10*3
Lat Pull Down Wide 110*10, 120*10, 130*10

Chest Stretch, Knee and Ankle Squat Mobility

120914

Conditioning :
3 Rounds
Row 500m
2 Min Rest

Stretch/ sit 8 Min
Warm Ups

Strength :
OH Squat 22*10
From Squat 50*5
Squat 70*5, 95*5, 115*5

Assistance :
DB Incline Fly #20*10*5

Stretch

120214

Warm Ups
Knee Circles

Assistance :
DB Curl #30 *10*5

Strength :
SGDL 72*3*6
CGDL 92*3*3

Gymnastics :
Straight Leg RVS Planks *10*3
Pinned Leg Ups *10*3
Dips *10*3

Stretch

120414

Warm Ups
Knee Circles

Strength :
Rack Jerk 45*3, 52*3*3
BN Split Jerk + OH Sq 43*3*3
Front Squat 60*3, 85*3
8 Min EMOM
1 102kg Front Squat

6 Min Stretch / Cool Down

120114

Conditioning.:
Row 500m (rest 03:00)
1. 02:03 (18)
2. 02:03 (17)
3. 01:56 (24)
4. 02:02 (23 - 01:43 pace = too much)

Assistance :
Machine Fly 60*10 3, 50*10, 40*10, 35*10

Stretch & Knee MOBILITY throughout during rest interval...

112714

Miami Beach Workout

Warm Ups
Dynamic Run Warm Ups in sand
3 50m Sprints
Knee Circles

Gymnastics :
4 Rounds NFT
8 Pillared Pike Ups
8 Dips
10 RVS Slant Board Crunches
8 BN Pull Ups (heels on ground)
8 Supinated Incline Pull Ups
-then-
Inverted Plank *10*3 (feet elevated+knees bent)

Stretch

112414

Warm Ups
Roll
Knee Circles
Groin Stretch + Lateral Lunge *3

Strength :
Rack Jerk 52 *3*3 (landing+absorbing whole rt foot)
Power Snatch 42*3*3 (rt knee sore on pull)

Assistance :
Lat Pull Down BN 100*5*2
Lat Pull Down Wide 100 5*2

Stretch

111614

Warm Ups
Knee Circles

Conditioning :
Mile Jog 11:27 pain free for running (hollow)
200 Push Ups to Table Top

Stretch
Walk Home

111314

Warm Ups
Knee Circles

Gymnastics :
Dips 15, 12, 10, 8, 7
Parallette Push Ups 12"*10*2 (done last/ after fly)

Assistance :
Lat Pull Down
BN 120*10*3
Wide 130*10*3
Sup 140*10*3
Straight Arm 40*10
DB Incline Fly 20*10*3

Cold Sweet Potato Protein Shake

111514

Warm Ups
Knee Circles +

Strength :
Clean and Jerk
67*2+2*2, 85*1+1,
Clean 94*1, 102*1, 107*1*4
Snatch 40*3, 52*3, 61*3*3

Assistance :
120 Hollow Rocks, Pike Ups, Piked Swims.

Stretch

111214

Warm Ups
Knee Circles

Strength :
Snatch 40*3, 45*2, 50*2, 70*1, 80*1, 85*1*3 (1st & ²2nd slightly in front)
Rack Jerk 52 *3, 75*3, 92*1*6

Assistance :
Tow #140*40m*3 (02:00+)

Stretch
Cool Down
1/2 Protein Shake

111014

Warm Ups
Knee Circles

Gymnastics :
Chins *6*3
Weighted Chins 10kg*3*3 (02:00)-tough

Strength :
3 Position Snatch High Pull (3PSNP) 70*1+1+1*3
Front Squat 50*3, 70*3, 90*3, 110*1, 120*1, 130*1, 140*0, 140*almost - pinned after halfway through, knee good, try again in December.

Assistance :
DB Curl #35*8*5
Stretch

110914

Warm Ups

Strength :
Power Snatch 65 *2*3
Power Clean *90*2*3
RDL (no hook) 110*3*3

Gymnastics *10*3
Stretch

110614

Brief Warm Ups
Knee Circles

Strength :
Power Clean +Jerk 62*2+1*2
Clean and Jerk 85*1+1, 95*1*1, 100*1+1*3
Front Squat 92*3, 105*3, 115*3, 1125*3

Assistance :
20m Sled Tow (60-90 see rest)
#110
#195
#265
#195

Shake
Out into cold.

110514

Gymnastics :
Piked Ring Pull Ups + Spread (Scaled ft on flr /RC) *8*5
Ring Row (planked) *8*4
Step Downs (Pistol Prep) 12"*8*3
Depth Jump 12"*18*3
Bulgarian Squat *8*3

110414

Warm Ups
Side Lunge *5, Deep Squat *5, Knee Circles *5

Gymnastics :
Roman Chair Knee Ups *15*3 (slight bend)
TTB *5*5
GHD Sit-ups *5*5
Hollow Rocks *10

Strength :
Snatch 50 *3, 62*2, 71*1, 85*1*6
Jumping Snatch High Pull 105*1*4

Stretch

102914

Warm Ups
Knee Circles

Strength :
OH Squat 40*3, 50,3, 60*3, 70*3, 80*3
Power Snatch 70*1*4

Gymnastics :
1a. Pull Ups *8*3
1b. Plank Plate Up Downs *18*3

Stretch

102514

Warm Ups. (brief)
Knee Circles

Strength :
Power Snatch + OH Sq 50*2+2*2, 60*2+2
Snatch 60*2, 70*1, 80*1
Jumping Snatch High Pull 92*3*3 (focus on whole foot/ all toes on finish)

Assistance :
Seated Calf Raise #60*12*3
DB Incline Fly #25*12*3 (biceps!)
Stretch

102714

Warm Ups
Roll Quads, ITs, Back, Calves

Strength :
Clean and Jerk 52*3*2, 72*1+1, 93*1+1, 102*1+1, 85*1+2*3, 60*1+2
-Rest 5 Min-
Front Squat 102*3, 115*3*3

Gymnastics :
Play for 15 Min
1a. 3 Straight Arm Strength
1b. 3 Knee Ankle Mobility/ Force Absorption

Stretch

102414

Warm Ups
Knee Circles +
Squats, Lateral Lunges +
10" Depth Jumps (rt foot dbl tap)

Gymnastics :
Pike Ups *10*5
Ring Dips *5*5
HSPU *1*6
Slow Pull Ups *4*4 (biceps still fatigued)

Afternoon :
Jim

102214

Morning Workout (getting loose)

Warm Ups
Knee Circles
Strength :
Squat 62*5, 93*3, 125*1*3
Rack Jerk 62*5, 85*3, 97*1
Power Snatch 52*3, 62*2, 70*1
Light Stretch

Evening Workout :
Stones w Chad Canter
Warm Ups + (duct taped forearms)

Max Effort 44" Box
#175*2 (hard?)
#225*1
#275*1 (added tacky)
#290*1 (fst attempt /PR)
#315*0 (LOW lap)
#315*0 (NL/retape to elbows)
#315*0 (lap)
#315*0 (lapped higher not able to control)
#265*1 (52")
Chad is awesome!

101614

Warm Ups
Knee Circles

Strength :
Front Squat 62 *3, 85 *3, 102*3*3
Snatch High Pull 50*3, 72*3, 85*3*3
Deficit DL (-1³/⁴") 72*5, 91*5, 110*5, 125*5

Short Stretch

101314

Warm Ups
Knee Circles

Strength :
Power Snatch 62*2*3
Power Clean 50*3, 72*3, 85*2, 93*1*4
Squat 60*5, 85*5, 102*5, 125*5

Gymnastics :
(done throughout entire hour of above)
Dips
*7*8
*6*4
*5*4
100 reps!

Stretch
Protein Shake

101114

Warm Ups Roll

Skill:
MB Chop Ab Throw (for Distance) #12*5 @6', #12*5 @7', #12*4 @8'
Gymnastics :
Chins (fat bar) *5, *3, *1, 12 (Max!? I'm still STONE sore Canter)

Strength :
Snatch 50*3, 60*2, 70*1*5 (liberal rest)
-10 Min break /light stretch-
Clean 62*3, 70*3, 85*3*3

Stretch

100914

Morning Roll Back /Quads

Evening
Warm Ups & Knee Circles

Strength :
Front Squat 60*5, 85*3, 102*2*5

Today's Strongman Class
Stones Over 48" from 6' @ #150/175/200
Time: 00:33
Stones Over 50" from 6' @ #175, 200, 225
Time: 00:26
Stones Over 50" from 6' @ #200/225/245
Time: 00:34
1 Min Stones Over 50"
#200*7 (-1)
2 Min Stones Over 50"
#225*5 (4th rep nearly killed me)

Assistance :
Seated Calf Raise #70*12*3

Scraped up wrists + back in perma-arch & little if any knee pain.

100614

Warm Ups

Strength:
1a. Squat Warm Ups 50*5*2, 70*5
1b. Pull Ups *6*3
2a. Squat 90 5, 110 5, 120*5
2b. DB Curl #40*6*3
PWR Snatch + OH Sq + Snatch Balance 20*9, 40*9,
Power Snatch 61 *2*3
Hang Clean Pull 70*3, 90*3, 110*3

Stretch
Eat

100114

Warm Ups (none)

Strength :
Stone to Box #10*2, #175*2, 200*1
Stones in Box (No Lapping) #150*2*2
Stone to Shoulder #150 2, 175*1, 200*1
DB BOR 60*10, 75*8*3

Stretch

092914

Warm Ups
Knee Circles

Strength :
Power Snatch 52*3*2
SHP + Power Snatch 61 *1+1*3
BB Incline BP #135*10, 155*8, 175*5*3 (hard & smooth)

Stretch
Ample Hip, Knee & Foot Stretch

092614

Warm Ups (brief)

Strength :
Front Squat 52*3, 70*3, 85*3, 95*3*3
Snatch 50*2, 62*2*3
Rack Jerk 52*2, 70*2, 85*2, 90*2, 95*2

Conditioning :
40m Sled Pull
+#25
+#50*2

Stretch Hip Flexors

092614

Warm Ups
Knee Circles

Gymnastics :
Hanging Knee Raises *15*3
Pull Ups. 10, 8, 6, 4, 2
Scaled Towel Pull Ups. *3*3
Scaled BN Pull Ups *6*3 (seated+hollow)
Supinated Horizontal Pull Ups *6*3

Assistance :
DB BO Fly #15*15*3

092514

Not feeling too good
Warm Ups
Knee Circles

Strength :
Power Clean + Front Squat 50*3+2*2
Clean 60*2, 70*2, 80*2*3
(pleased to be feeling my muscle not joints)
Squat 70*5, 95*5, 116*5
(challenges abductors in hips)

092114

Warm Ups (brief)

Strength :
Rack Jerk 52*3*2, 62*2, 70*1*2, 82*1*5
Power Snatch +OH Sq 42*3+2, 52*2+3, 62*1+4*3

Stretch

Next cycle adding
Afternoon
Hills or track
Hand Balance
Grip

092014

Warm Ups
Knee Circles

Strength :
1a. Front Squat 52 *5*3
1b. Knee Closing /K Circles/ ADd Stretch
Front Squat 70*3, 85*3, 92*3, 100*3, 110*3
Power Clean + Push Jerk 52*2+2, 70*2+1*3
Clean 50*3, 70*2, 80*1, 90*1, 100*1
Snatch Power Shrug 70*3*3

Assistance :
Deficit "Snake" DL (#25 plate/ 05:00:03) 52*5*3 ->no hook widened grip ATW to Snatch grip in last set

Stretch

091714

Warm Ups (brief)

Strength :
Power Snatch +OH Sq 40*2+2*2
Snatch 50*3, 61*1, 63*1*3, 65*1, 67*1, 69 *1, 71*0 (cut some pulls, stretching rt hip ABd helpful, Knee good when I just GO!)
BB BP #135 *10, #165*8*4

Gymnastics :
Dips *10*3

Stretch Lats, Hips

091414

Warm Ups

Gymnastics :
3 HS
3 RVS HS (Wall Climb)
3 Forward Rolls
3 15 Sec Frog Stands
3 Atomic Sit Ups

Strength :
Power Snatch 61 *2*3
Rack Jerk 80*2*3
Front Squat 90 *3*3
Hang Clean Pull 110*3*3

Stretch

091114

Warm Ups :
Dynamic Run Warm Ups

Conditioning :
Ankle, Knee & foot mobility

Gymnastics :
Complete the following :
36 Strict Hanging Pike Ups
48 Dips
36 Pull Ups
48 Mountain Climbers
36 Chin Ups
48 Burpees

Stretch

090914

Warm Ups
PVC OH Sq
Knee Circles + Ext

Agility Warm Ups
Ladder Forward *2*3
Sideways *2*3
I&O Forward *2*3
I&O Sideways *2*3
Assisted Atomic Sit Ups *3*2
Frog Stand 15 sec *3
Plank + Slow Turn Over *3(each way)
6m Bear Crawl *3

Small Breakfast (#2)

Strength :
Squat 85*5*3
Clean 85*1*4
Snatch 62*1*3
Stretch

090714

DB Curl #30*10, 35*10*3
Strict Pull Ups (Hollow) *4*3
Lat Pull Down BN 110*10*3
Lat Pull Down Wide 120*10*3
DB Complex
2 Rounds
1a. 10 #10 Front Raise
1b. 10 #10 Standing Lateral
1c. 10 #10 BO Lateral

Pillared Knee Raises *10*5

090614

Knee Circles
Power Snatch 50*3*3
Power Clean 80*3*3
Barefoot DL 102*3*5

5 Rounds
1a. 10 #45 Seated Calf Raise
1b. 10 #45 Kneeling Cable Crunch

Stretch

090514

Warm Ups :
Extensive Knee & Ankle mobility during ALL rest

Complete the following :
36 Strict Hanging Pike Ups
48 Dips (*8*6)
36 Pull Ups (6 6 6 3 2 1 etc)
48 Mountain Climbers
36 Chin Ups (6 6 6 3 3 etc)
48 #45 Rope Push Down

090214

Warm Ups

Gymnastics :
1a. 5 HSPU
1b. 5 10" Rebound BJ
Strength :
Front Squat 62 *3*5
Clean 40 *3, 62*2*5

Stretch Hip and knee fully minimal rotation of hip.

083014

Warm Ups
Knee Circles
Strength :
Snatch 42 *3*3
Jerk 42 *3*3
Power Clean 62 *2 *3

Conditioning :
American KB Swing 20 kg *10*10

Stretch

072814

Morning
Remedial Gymnastics :
1a 21-15-9 TRX Horizontal Row
1b 9-15-21 Paoli Push Ups
Scaled Ring Pull Ups + Open (RP+O) *6*4
3 Min Step

Evening
Strength :
2a Snatch High Pull 60*3, 70*3, 80*3*3
2b Split Jerk Tech 20*5*5

Every 90 Sec alternate the following ;
3a Power Snatch 61 *2*5
3b OHP 45*3, 52*3, 61*3, 65*3*2

Stretch DL 61*5

072514

Warm Ups
Medium Slow Step (S Pang)

Strength :
Squat
Fst Flight 85*5*3
2nd Flight 105*5*3
3rd Flight 116*1, 130*1, 137.5*1

Stretch
3 Min Hamb Wall Stretch

072414

Warm Ups
Remedial Gymnastics

Strength :
Snatch 62*3, 67*3*3
Sot's Press 35*5*3

Assistance :
False Grip Row #25*10, 40*10, 55*10
GHD Sit-ups (Arms on Chest) 15, 10, 5

Stretch
Protein Shake

072314

6 Min EMOM
2 85kg Cleans
Rest 2 Min
6 Min EMOM
5 62kg BB Incline BP
Rest 2 Min
Triceps Cable Push Down 100 10*3

072114

Warm Ups (brief)

Strength :
Snatch Balance 45*3*3
Push Jerk 85*5*3
Front Squat 105*3*2

Stretch

072014

Warm Ups
Assistance :
DB Cheat Curl #45*5*5

Strength :
Snatch 80*1, 03*1, 86*1, 89*0, 80*1*2
Snatch High Pull 97*2*3

071914

Metabolic :
3 Rounds
1 Min Row+1 Min Rest
316m/ 296/ 291

Strength :
BB BP #135*10, 185*10*2, 135*10

Stretch

071714

Warm Ups

Strength :
Jerks 85*1, 95*1, 102*1*3, 70*2
1a Squat 105*5*3
1b Dips 10, 8, 6

Stretch
Sweet Potato Protein Shake

071214

Warm Ups (brief)

Strength :
18 Min to Establish "heavy Snatch
52*3, 62*1, 70*1, 80*1, 85*0, 85*1, 93*0*3 (all misses NOT quite finishing Pull, all slightly in front +in & out -> not high enough to rebound)

Spencer Hendell inspired...
18 Min EMOM
Fst 6 Min 4 52kg BB Back Lunge
(2 each side)
2nd 6 Min 2 93kg Front Squat
3rd 6 Min 2 115kg Squat
GOAL: 100kg*4/ 135kg*2/ 160kg*1

Gymnastics :
3 Rounds NFT
6 Chins
6 Dips

No Stretch! (faile)
Medium Sweet Potato Protein Shake

071114

Warm Ups

Assistance :
DB Cheat Curl #45*6*4
Strength :
Power Snatch 60*2*3
OH Squat 50*5, 62*5, 70*3
BB BP 70*6*4

Stretch
Veggie Protein Shake

070914

Clean 60*2, 85*1, 95*1, 100*1, 105*1
DL 140*5,155*5,162*3
RDL 135*5*3
BB Wrist Curl OK #45*15
BB Wrist Curl BBk #30*15

070514

Warm Ups

3 Min Step

Gymnastics :
3 Rounds NFT
5 Seated Ring Pull Up & Out
5 Hip Openers
5 RVS Straight Arm Planks
5 Straight Leg KB Windmill

Strength :
Rack Push Jerk 92*3*3
Snatch 60*2, 72*1, 80*1, 85*1
1a Front Squat #225*3, 255*3, 275*2!
1b Tire Flip #250*10*3

Quick Stretch
Huge Fruit and Protein Shake

070314

Warm Ups

Strength :
BB BP 102*2*3
Clean 92*1*3 (limited Pull but fast under)
Back Squat 125 *3

Brief Stretch
Post-Workout Meal Delayed

070214

Warm Ups

Strength /Gymnastics :
1a Power Snatch (RM) 50*2, 55*2, 60*1, 65*1, 70*1
1b DB Curls #40*10*5
2a Snatch 65*3*5
2b Seated Ring Pull Ups + Out*5*5
3a Snatch High Pull 65*5, 85*5, 92*5
3b Pause Chins *3*3

Stretch

062514

Warm Ups
Assistance :
DB Curl *10*5

Gymnastics :
(2nd of week)
Plank + Scap *10*3
Hip Opener *6*3
Ring Work (RC) *6*3

Strength :
Snatch 50*3, 65*1, 72*0, 72*1, 87*0*2(in&out), 87*1*2
Clean 50*2, 70*1, 90*1, 105*1
Rack Push Jerk 75*5, 85*5, 95*5!
Front Squat 70*3, 92*3, 115*3

Stretch (brief)

062314

Warm Ups

Strength :
Power Snatch 65 *2*2
Power Clean 95*2*2
Back Squat 125*5

062114

Warm Ups
Remedial Gymnastics *6*many

Strength :
Clean 85*1, 90*1, 95*1, 100*1, 105*1*3
Snatch 50*2, 65*1*6
1a Front Squat 85*4, 100*4, 115*4!
1b DB Farmers Walk #75*60'*3

Afterparty :
Front Squat 90*7, 80*9

Stretch
Inverted Wall Hamb Stretch

061814

Warm Ups

Assistance :
DB Cheat Curl #30*12, #35*10, #40*8, #45*6*2

Strength :
Snatch 82*1*3
Clean + Thrusters 60*2+1, 70*1+1, 80*1+1, 90*1+0
Clean + Front Squat 102*1+2*3

Stretch

061614

Triceps /Lats Abs Sore
Strength :
Squat 60*5*3, 85*5, 102*5, 120*5

Gymnastics :
Chins *8*4

Strength 2:
Snatch High Pull 70*3*3
(met Break Coach Luis)
Quick Stretch

061514

Park Workout -
Gymnastics :
1a Incline Drop Push Ups + Walk Back to Stand
12 degrees *5*3
1b Seated Hip Opener *6*2

Planks + Hip Perturbation 12 Sec +3 each side
Push Up Plank + Twist *1+2*6

061414

Circuits:
3 Rounds NFT
1
Dynamic Run Warm Up
Crawls/ Side Chimp/ Crab Walks
2
DB Curl
DB Pull Over
Walking Lunge
3
RVS Bent Knee Plank
DB BOR
Hip Opener

061114

Warm Ups (brief)
Seated Hip Twist
Supine Wall Bilat Hamb Stretch 5 Min

Strength :
Squat 85*5, 102*5, 115*5

Power Clean + Clean 60*2+2, 85*1+1, 92*1+1 (Bo "hips rising without shoulders...")
3 Rounds NFT
1a 1 95 Power Clean
-Rest as needed -
1b 1 95 Clean

Coconut Water
Stretch
-20 Min commute -
Sweet Potato Protein Shake
BN Lat Pull Down 100*10, 120*10*3 (feet together / bent knee)

060914

Warm Ups. (brief)
Roll

Strength :
BB SG Jerk + OH Squat 40*5, 50*4, 60*3
Power Snatch + OH Sq 50 *2+1, 60*2+1*3
Snatch 80*1*3 (+1 miss)

Gymnastics :
Dips *10*3

Stretch
Protein Shake

060714 Show in BK

Warm Ups (brief)

Strength :
1a Power Snatch 62*3*4
1b Push Jerk 85*3*4
2a Front Squat 85*3, 102*3, 111*3
2b BB BOR 85*6, 92*6, 85*6

Afterparty :
Power Clean 72*2*3

Stretch
Cool Down

060514

Warm Ups

12 Min EMOM
1st Min 2 62kg Snatch
2nd Min 6 Chins
3rd Min 5 #20 DB Side Bends

Strength :
Front Squat 85*3, 92*3, 102*3*3

Stretch
NutriForce/ Maize Protein Shake started during Sq.

053014

Warm Ups (brief)

Strength :
Snatch 70*1*3
Clean and Jerk 85*1+1, 92*1+1, 102*1+1
1a. Front Squat 85 *3, 102*3, 115*3
1b BB BP 92*3*3

Assistance :
3 Rounds NFT
10 Step Uos
5 #25 Bent Knee DB Side Bend (BKDBSB)

Stretch
Protein Shake

-hour rest -
BCL Boitcamp 40 Min (only 1*300m Run)
Stretch

053014

Warm Ups (Morning)
Gymnastics:
1a
1b
2a
2b
3a
3b

Strength (Afternoon) :
8 Min EMOM
Odd 2 85kg Power Cleans
Even 5 Dips
10 Min EMOM
Odd 1+2 52 Power Sn + OH Sq
Even 5 Chin Ups

Afterparty :
1a Step Ups BW *10*2
1b Bent Leg Side Bend #25*5*2

Stretch
Protein Shake

052914

Warm Ups
Roll Back

Strength /Gymnastics :
1a Clean 90 *2*3
1b Handstand (Wall)
2a Snatch High Pull 70 *3*3
2b Seated Ring Pull Ups *5*3
2c Hip Mobility Seated Rotation *5*3
3a Front Squat 85 *3*3
3b HSPU *3*3

Afterparty :
4a RDL 90 *5 *3
4b SG Sot's Press 20*5*3

Stretch
Protein / Waxy Maize

052414

Warm Ups
BB Snatch Warm Ups

Metabolic :
AFAP Ladders
9-1 #250 2" Deficit DL
1-9 #185 BB BP
(BP set of 7 broken, set of 8 broken @ #155, 9 @ #135)

Afterparty :
3 Rounds NFT
3 #115 Power Clean
15 Hollow Rocks

Stretch

052314

Warm Ups
BB Snatch Warm Ups
Snatch Balance 20*3*3

Strength :
Rack Jerk 60*3, 72*2, 85*1, 92*1, 102*1
OHP 62*2*6 (90 Sec)
1a Front Squat 85*3, 92*3, 102*3
1b Horizontal Pull Ups 15, 12, 9

Gymnastics :
2a Hollow Partial Be Pull Ups *4*3
2b Seated Hip Swivel *10*3
(mobility)

Stretch
Protein Shake with Green Tea Base

051214

Warm Ups (brief)
BCAAs in Water

Run 400m
3 Rounds NFT
4 CTB
4 HSPU
8 Unilateral Foot/ Reach to Block

Strength :
OH Squat 40*10, 50*10*3
Front Squat 70*5*3
Squat 100*3*3

Stretch
Muscle Milk and Maize

051014

Warm Ups (brief)
Jerk Foot Work 20*5*3

Strength :
Power Snatch. 60*2*4
Power Clean 92*2*4

-hour rest-
Roll Lats

Strength 2:
Rack Jerk 85*2*3

Assistance ;
1a Unilateral Rope Pull Over (Hollow) 30*10*4
1b Cable Low Row 100*10,"120*10, 140*10*2

Stretch
Protein & Maize

040814

Warm Ups
Roll (brief)

Buy In :
3 Rounds NFT
1a Jerk Foot Work 20*5
1b Hollow Hold (Up) 20-30 Sec

Strength :
Stop Power Snatch + Hang Snatch + Snatch 40*1+1+1*3
Snatch 50*2, 60*2*5

Gymnastics :
Pull Ups *6*4

Strength 2:
Squat 60*5, 85*5, 102*5
Front Rack Holds 20 Sec *3

Assistance :
1a BB Incline BP #135*10*3
1b Bulg Squat *10*9
2a BB Inc BP #155*8*3
2b DB Hammer Curl #30*8*3

Stretch

050614

Warm Ups
Roll

Strength / Metabolic :
16 Min EMOM
Odd - 75kg*2+1
Power Clean + PC/ Ride Down
Even - 5 Strict Dips

Jerk + OHP from Split 42*1+5, 52*1+3
Rack Jerk 75*3*3 (focus on hips or knees absorbing)

Assistance :
BB BOR 75*6*3 (NOT Hook Grip)

Afterparty :
5+5 20kg Snatch High Pull / Power Snatch
5 20kg Sot's SG Press
5 20kg Snatch Balance

Stretch
Banana

050214

Strength :
4 Rounds NFT
1a High Pull + Power Snatch 65*1+1
1b Power Snatch 65*2

Rack Jerk 62*3*3
Squat 92*5*3
Clean Pull 95*3*2
Power Shrug 95*3

Stretch
Muscle Milk/ Maize

050114

Roll

Midline :
00:40/ 00:40 off
Plank
Curl Ups
Hollow Extension
Hollow Hold

Gymnastics :
Rest 01:40
Pull Ups *5*5 (hard large grips)

Assistance :
Rest 01:40
Seated Cable Row #110*8*5

Rest as needed...
1a DB Curl #20*10, 25*10, 30*10
1b Wall Handstand

2a W Bar Upright Row #50*10*3
2b Frog Stand

Short Stretch

043014

Warm Ups
Roll
Voodoo

Strength :
5 Rounds
1a 3 60kg Hang Power Snatch
1b 5 40kg Jerk from Split
5 Rounds
2a 2 80kg Power Clean
2b 5 55kg Strict Press
5 Rounds
3a 1 Clean Pull (100kg,120, 130)
3b 5 Schlott's Press (#45*5*2, 55*5, 65*5*2)

042814

Warm Ups
Roll
Voodoo

Core (Metabolic) :
2 Rounds 85% Effort
00:30/off 00:30
AbMat Sit Ups
#30 Ball Slam

Gymnastics :
Banded MU Sling Drill
Purple *3, Green *3*3, Purple *1*3

Metabolic 2:
2 Part 16 Min EMOM
First 8
Odd 6 Strict TTB
Even 8 32kg Kettlebell Swings
Second 8
Odd 6 Strict Chin Ups
Even 4 Strict Ring Dips

Coconut Water and NutriForce

042514

Warm Ups (brief)
Voodoo
Knee, Shank, Foot, Elbow

Strength :
Light Power Snatch 57*3*3
Power Clean 85 *2, 92*1, 102*1*3
Clean Lift Offs 102*3*3

Stretch
George's Shake - chocolate protein, beets, 1/2 banana, cinnamon, avocado.

042414

Recovery / Assistance :

1a Extensive Roll
1b Close Grip BB BP 62*10*5
2a Lat PD Neutral 120*10*5
2b Extensive Stretch (including Pecs)

042214

Venue Mocha

Warm Ups
Roll
Voodoo
Plank/ Hollow Hold/ Tripod :30/:30 for 6 Min

Metabolic '
1500m Row
50 WB (elbows too wide?)
30 CTB (Legs need to be more straight/ propel forward not down in eccent)
12:38:13
-Rest 10 Min -
Strength :
1a Squat #165*5*3
1b Ring Kip Swing *10*3

Stretch
NutriForce & Coconut Water

042014

Warm Ups
Roll
Voodoo

Strength :
Hang Power Snatch 50*3, 60*2, 65*2, 70*1
Hang Power Clean 50*5, 70*3, 85*3*3

Metabolic :
(absolutely dead)
10 Min AD

Stretch

Evening :
Acupuncture

041717

Warm Ups
Roll
Voodoo

Strength :
Power Snatch from Below Knee 45*5, 50*5, 55*3*3
Power Clean from BK 50*5, 70*3, 80*2+1, 85*3*3
Power Clean 70*2, 80*1, 90*1, 100*1
Squat 50*5*3 (Squat Therapy)

Assistance :
1a Incline BB BP 60*10, 70*10*2, 70*8
1b Bulgarian One Legged Squat BW*10*3 (Spread Toes)

Stretch (quick)

041514

4 Min AD
Voodoo Feet, Knee and Elbow
Stretch

Gymnastics :
8 Rounds 30 Sec Work/Rest

Metabolic
AD
12 Rounds 30 See W/R
70%/30%

NutriForce
Roll
Stretch

041414

Roll
Voodoo

Strength :
Rack Pulls 125*3*3 (hooking last rep only)
Power Snatch from Below Knee
62*2*4

Gymnastics :
36 Pull Ups ME fewest sets 2 Min Rest)
10, 9, 7, 5, 5

Assistance :
Give and Go BB BOR #135*6*4

Stretch

040714

Extensive Warm Ups
Roll /Stick /Voodoo
(rt knee sore/leg tight)

Metabolic :
Row 1000m @ 02:12 pace

More Rolling

Metabolic 2:
20 Min "EMOM"
Odd 3 Ring Pull Ups Toward Ribs (MU prep)
Even 3 Ring Dip

Gymnastics :
10 Min
Banded MU Practice with Megan (pinching feet together = difficult for rt leg?)

Assistance :
Atomic Sit Up 6"*10*3
4 Rounds NFT
1a 12 Scaled Ring Rows
1b 12 Hollow Rocks

010614 Sun

Metabolic :
Run (park)
4 Rounds
5 Min Medium Pace
1 Min Walk

Cool Down
5 Min Stretch

040514

1a Strength :
Squat 60*5*2, 90*5, 115*3*3, 90*5, 60*5
1b Gymnastics :
30 See Isometric Hold
HS
CTB
L Sit
Ring Row Hold
HS Parallettes
BB Curl 90 Degree

Stretch

040414

Morning
Metabolic :
6 Rounds
Row 400m (3 Min Rest)
-best 01:18-

Evening
Strength :
Snatch DL + Power Snatch + OH Sq 50*2+2+1*2, 55*2+2+1, 60*2+2+1, 65*2+2*1
Power Clean 70*2, 85*2*2

Assistance :
1a T-Bar False Grip #45*8*3
1b T-Bar #45*8*3, 70*8, 95*8

Stretch

MUs

http://journal.crossfit.com/2013/03/laurie-themuslceup.tpl

Open 14.5

Long Warm Ups
Metabolic :
25:04

032814

Knee a lil jammed up/tight after running previous day+ Work.
Metabolic :
AD 32 Min

Cool Down
Roll
Coconut Water
Warm Ups

Strength :
Clean + Thrusters 50*3+0, 50*1+2, 60*1+2
Clean 85*1, 95*1, 105*1*3
Snatch High Pull 85*3, 90*3*3

Stretch

032714

Metabolic :
5 Rounds
4 Min Run
1 Min Walk

Brief Stretch

031714

14.4 Prep

Warm Ups
Roll
Voodoo (included assisted elbow)

Strength :
Clean 90kg*3*3
Front Squat 102 *4*4

NutriForce / Coconut Water
-10 Min Rest -
3 Min Jump Rope
Metabolic
"HardWood"
3 Rounds FT
600m Row
15 TTB
10 Front Squat (#115/75)
15:37:6

Stretch
Meal

032414 Open 14.4

Warm Ups
Roll
Voodoo

Metabolic :
Open 14.4
14 Min AMRAP
60 Cal Row (damper @7.5)
50 TTB (Last 22 were singles)
40 #20 Wall Balls (12:30 tie break)
30 #135 Cleans
20 MUs

Puddle

032114

Warm Ups
Voodoo Knee, Shank, Elbow
Lots of empty varied BB Squats / OH P&J

Feel good.

Strength :
Front Squat + Jerk 70*1+2, 90*1+2, 100*1+1
Jerk 100*1*8
Snatch 70*2, 80*1*3 (+2 misses "pull knees out as bar comes in")
Front Squat 90*3, 100*3, 110*3

Stretch
Paleo Pack

031614

Warm Ups (brief)
Voodoo Knee and Foot
BCAAs

Metabolic :
8 Min EMOM
Odd 5 Kipping HSPU
Even 3 #95 Full Snatch from Varied Heights

Strength :
Rebound Push Jerk #115 *4, 135*4, 155*4, 175*4
Split Jerk f Blocks #115*3, 185*3, 205*3, 225*3

Assistance :
GHD Sit-ups *12
30 Sec Plank

Stretch
NutriForce + Coconut Water

031414 Open 14.3

Warm Ups
Roll Lats
Voodoo
6 Min Jump Rope
BCAAs

Specific Warm Ups

Metabolic :
Open 14.3
AMRAP
Ascending DL
(13 reps with #275)
15 Box Jumps
Score 103

Afterparty :
-5 Min Rest -
10 Min AD
- 5 Min Stretch -
10 Min AD
- 5 Min Stretch -
10 Min AD
- 5 Min Stretch -

031314

Warm Ups
Roll
Voodoo
(brief)

Strength:
Power Clean 92*2*2
Power Snatch 62*2*2
Rack Jerk 62*3*3

Assistance :
10 GHD Extensions
10 GHD Sit-ups
10 GHD Rounded Extensions

Quick Stretch
(no appetite)

031014 14.2

Warm Ups
Roll

Strength :
Snatch 70*2*3
-Rest 1 hour -

Metabolic :
Crossfit Open 14.2
AMRAP
In 3 Min
2 Rounds
10 #95 OH Squat
10 CTB
If completed
In 3 Min
2 Rounds
12 #95 OH Squat
12 CTB
Etc
4 CTB No Reps - grip a mess 2nd Round (squeezing BB too much)
Total :38 reps

-3 Min Rest -

Strength 2:
Squat 125*2*2 (with short pause)

Stretch
Cliff Bar

030514

NutriForce Mocha Flavor

Warm Ups
Roll (brief)
Voodoo Knee, Shank, Foot
Power Clean Warm Ups
HSPU Warm Ups

Metabolic :
3 Rounds
3 #185 Power Clean
5 Kipping HSPU
1 Min Rest

Metabolic 2:
3 Rounds
20 #20 Wall Balls
15 Butterfly Pull Ups
10 2 Pd Russian KB Swings
10 TTB (difficult to string)
5 Min Rest
(supposed to ascend 70%/80%/90% —I'm too happy crushing Wall Balls + later failing grip all felt 100%)

Short Stretch
Left arm won't fully straighten.
Mocha NutriForce 2nd scoop!
(so Damn good)

030414

Warm Ups/ Roll:
3 Min Roll Back+2ndary Action
3 Min Roll Calves+Thighs
5 Min Jump Rope (easy/ vertical loft)
3 Min Hanging Pike/ Planks/ V Ups/ RVS Planks

Strength :
Squat 60*5*2, 92*5, 112*5, 125*5
Front Squat + Jerk 100Kg *1+1*3

Metabolic :
3000m Row (02:18 500m pace)

Assistance :
Unilateral Cable Curl #25*15*3

Stretch
Sweet Potato Protein Shake

030114

Roll Back, Lats, Calves
Warm Ups
Voodoo Knee, Foot and Shank

Strength :
Snatch 70*2, 70*3*3
Clean and Jerk 90*1+1*3
Hang Squat Clean 50*2, 70*2, 90*1+1 (lost hook)

Stretch
Nuts, Dried Fruit, Coconut Water

022814 Open 14.1

Warm Ups
10 Min - Roll Feet, Back, Lats, Calves
2 Min - AbMat Sit Ups, Planks
8 Min - Voodoo Feet, Knee, Shank - Squats & Toe Raises
3 Min - Jump Rope
Snatch BB Warm Ups
DBL Unders with Spd Rope & my Rope
-Total time = 40 Min

Metabolic :
Crossfit Open 14.1
10 Min AMRAP
30 DBL Unders
15 Power Snatch #75/55
130 Reps -> 2 Rounds + 40

- Protein and Coconut Water -
- Rest 15 Min -

Buy Out :
12 Min AD

Stretch

022714

Metabolic :
5 Rounds
NFT
50m Breast Stroke
50m Free Style
(Max distance without stopping)

Strength :
Hang Power Snatch + Hang Snatch 50*1+1*3
Snatch High Pull + Power Snatch 60*1+2*3
Power Clean 80*2*2

Assistance :
Pull Downs
Thrusters
Speed Bag
BW Squats

Stretch

022514

Metabolic :
AM
Beach Run 12 Min
(1.25 Miles+/?)

Buy Out :
25m Each
Walking Lunge
Crab Walk
Broad Jumps
Bear Crawl
Walking Lunge
Lateral Gorilla

Rest 3 Hours
-then-
Power Snatch 60*3*3
Deadlift 100*3, 140*3, 180*1, 140*3
Stretch
-then-
1 Hour Horse Ride

022414

Gymnastics :
Strict HSPU *3*5
Kipping HSPU *3, *5,*7, *5 *4, *3, *3
Paoli Push Ups *10*5

Warm Ups
1a Dynamic Run Warm Up (in Water) 25m
1b 50 *4 Plane Aquatic Shoulder

Metabolic :
Warm Up 25m Breast Stroke
5 50m Breast Stroke (tech/ rest as needed) "hips kick", "head gently submerged + hips up" - BCL

Meal
-2 Hours-
Stone (Lymph moving) Massage

022214

Morning -
Metabolic :
1000m Open Ocean Kayak (against current), 07:00 ish

Afternoon -
Stone Foot Massage

Evening -
Gymnastics :
3 Rounds NFT
5 Pull Ups
5 Dips
10 BW Squats

Strength :
Hang Squat Clean 80*2, 90*2*2 (01:30 Rest)
DB BOR 8kg*15, 14*15, 24*15*2 (01:30)

Assistance:
DB Curl 10kg*15*2

Stretch

022114

Extensive Bar Warm Ups
Snatch
Jerk

Strength :
Power Clean + OHP 70*2, 50*10*3
Thrusters 20*10*3

Assistance :
Cable Straight Arm Pull Down 20*15*3

Gymnastics :
35 Hollow Rocks
35 Butterfly Sit Ups

021914

Row 1000m easy
2 Rounds NFT
1a 6 Atomic Sit Up
1b 20 Sec Paradise HS Hold
5 Min Jump Rope

Roll Back Lats Calves
5 Legs Up Wall

Strawberry NutriForce / Coconut Water

021814

Fst day "back"
Warm Ups
Roll

Gymnastics :
3 Rounds NFT
6 Pull Ups
6 Paoli Push Ups
6 BW Squats

Metabolic :
Art of Manliness Rx #135/ #85
NFT
11 #95 Snatch Variants
11 Bar Dips
11 #95 Clean Variants
11 #110 Neutral Pull Downs
11 #95 Squat
11 #95 BOR
11 #95 STO
11 #95 Curl Ups
11 GHD Extensions
11 #95 Good Mornings
11 #95 BB Curls

Stretch
George's Sweet Potato Protein Shake

021114

Front Squat 155*3*3
RDL 62*10*3

Stretch

Sick

020914

Warm Ups
Roll

Strength :
Snatch Balance 20 3*3
Snatch 70*2*3, (+6 misses or near misses)
Jerk 60*2, 90*2, 100*1, 115*1
Snatch RDL 90*5*3

Assistance :
Neutral Lat Pull Down #140*8*3, 100*8

Stretch

020714

Warm Ups
Roll

Gymnastics :
Handstand Work...
5 Rounds NFT
10(+) HS + Hand Lifts
2 STRICT HSPU
5 Strict TTB "Look straight ahead", "Control descent"-Meg
10 #75 BB BOR
-Then-
5 Rounds NFT
2 Deficit HSPU
(Descending as I went-
2*#45+AbMat *2
#45+#25+AbMat *2
#45+AbMat *2! PR)
200m #45 Sand Bag Run

Assistance :
Banded Shoulder Flexion (Sagittal) Purple *10*2
BSF (Transvere) *10*2

Stretch
Roll
Kettlebell Kitchen

Acupuncture :
Lat "activation"
Ribs set

020614

Warm Ups
Roll

Strength :
(knees won't bend - fatigue /not enough sleep)
Power Snatch 60 *2*5
Power Clean + Jerk 80*1+1
Power Clean 90*2*3

Metabolic :
9-7-5-3
#155 Power Clean
Burpee Over Box Jumps (step overs/left+rt=1)
08:16

Cool Down
Stretch
Roll

020514

Warm Ups
Roll (in AM)

Strength :
Squat 115*5*3
BB Step Ups #45*6, 75*6, 95*6

Metabolic :
10 Min AD
1000m Row (04:25)
10 AD

Short Stretch
Coconut Water 12

020214

Warm Ups
Squat Therapy
Roll

Strength :
OHP #145*5*3

Metabolic :
1a Ascending Load Push Jerk
10, 7, 5, 3
1b 10 Burpees
1c 2 Min Rest
#95, 115, 135, 155

Assistance :
BN Pull Downs #120*10*2
W Pull Downs #145*10*2
Neutral Pull Downs #75*20

Metabolic :
2 500m Row
01:38 = best

020114

Warm Ups
Roll

Gymnastics :
Pull Ups *5*3
BW Squats *10*3

Clean and Jerk
70*1+1, 90*1+1, 100*1+0
70*1+1, 90*1+1, 100*1+1
70*1+1, 90*1+1, 100*1+1
Snatch High Pull 90*3*3
Deadlift 130*3*3

Stretch
Chocolate Milk

013014

Warm Ups
Roll

Strength :
Knee wouldn't cooperate
Pushed back OH Squat...

Metabolic :
3 Rounds NFT
8 Min 70% AD Bike
10 HSPU (Kip /Unbroken)

Voodoo Knee
Mash Psoas
Mobility Ankle.
Samson +Band (activation of EXT rotators)

Coconut Water /NutriForce
Grand Mocha

112814

Warm Ups
Roll
(brief)

Strength :
Hang Power Snatch 42*3*3
Hang Power Snatch +Sq Snatch 52*1+1*3
Hang Squat Clean 50*2, 70*2*3

Metabolic :
FT (12 Min Time Cap
"Jackie"
1000m Row
50 #45 Thrusters
30 Pull Ups (kipping & dropping - minus the eccentric)
10:38:5

Assistance :
Neutral Lat Pull Down #140*10*2

Stretch
Melon Protein Shake

012514

Warm Ups
Roll
5 Min Row @ 80%
1156m
5 Min Jump Rope

Strength :
Power Snatch 60*2, 65*2*2
Snatch 70*0, 70*1, 80*1, 90*1
Power Clean 60*3, 80*2, 100*1
Clean Pull 130*3*3

Stretch
BARE Burger
Crumb indulgence....

012714

Warm Ups
Roll

Gymnastics :
3 Rounds NFT
4 Pull Ups
6 Alternating Lunge
5 Ring Dips
10 Hollow Rocks

Strength :
8 Min to Establish
Triple in Push Press
#185
8 Min
Single in Rack Jerk
#255
8 Min
Single in Front Squat
#295

Minimal Stretch
Custom Fit Bar
Coconut Water

012414

A
Warm Ups
Roll

Gymnastics :
5 Rounds NFT
5 Pull Ups
5 Pistols to 12"

Handstand *30 Sec *5
Frog Stand *20 Sec *4
Parallette Push Ups *5*5
B
(3 hrs later)
Seated BN OHP #95*12, 115*6*2
Seated OHP #95*12*3
C
(3 hrs later)
20 Min AD (for recovery - 30min total this week)

NutriForce + Coconut Water

112314

Warm Ups (brief)
Roll

Strength :
OH Squat #95*6*3 (hard on shoulders/ balance)?
Rack Jerk 92*1, 112*1, 120*1*2 (more back liad/toe in needed!

Assistance :
Neutral Lat Pull Down 110*12, 120*12, 135*12 (good contact)
Single Arm Cable Bicep
Drop sets of 12 - #40-30-20

Protein Shake + Fruit

011814

Warm Ups
BB BP #135*10*2
CG BB BP #65*10*2 (rvs grip hard to maintain)
Loose Jump Rope (High) *10, 20, 50
Roll

Strength :
Clean and Jerk 50*2+2, 75*1+2, 95*1+1,
Clean 115*1*3
Snatch High Pull 95*2*2
Squat 85*10, 102*10*3

Gymnastics :
HSPU *3*3

Assistance :
Lat Pull Down
BN #110*10, 120*10
W #130*10*2
Neutral 140*10*2, 100*10

(MAT "Neural activation of left Lat = more comfortable elbow + improved ROM - to mimic MU)

Stretch
Protein Shake

011714 Open 13.1

Warm Ups
Roll

Crossfit Open Workout 13.1
Metabolic :
40 Burpees to Target (04:00)
30 #75 Snatches (07:00)
30 Burpees TT (11-12:00)
20 #135 Snatches (17:00)
Afterparty :
20 Burpees TT
1 #165 Snatch (20:00)

Plan was:
40 will be slow!
I'm going slower in the Burpees 1 every
6 seconds.
Snatch #75*10 with 6 Sec rest every 10
(07:30)
30 Burpees 1 per 4 sec
(9:00min)
Load bar
Snatch #135*2 recover 6-7 Sec after each double & faster down the back 10
(13:00)
20 Burpees All out with 5 Sec recovery at 10
(16:00)
Load #165
1 rep @ #165 Snatch
(17:00)

011514

Americano Pre-workout

Brief Warm Ups
(forgot to roll)

Gymnastics :
(leisurely during Strength)
Paoli Pull Ups *3*3
Handstand *30 Sec *3
BW Squats *3*3
HSPU *3*3
TTB *3*3

Strength :
Power Clean 50*2, 70*2, 80*2, 90*2, 100*2 (hard)
Clean Pull + Clean 80*1+1*3

Metabolic :
Fran Variant
5 Rounds
10 CTB Pull Ups
(terribly broken Rounds 4-5)
10 #100 Thrusters
(broken 5+5 Rounds 4-5)
90 Sec Rest

Cool Down w 9:00am Class
NutriForce + Coconut Water

011413

Recovery Row
2500m (damper at 8)
11:11

Roll Back

011313

Warm Ups
Jump Rope 4 Min (stopping for foot /Shank tightness intermittently)
Pull Ups *3*3
Handstands*30sec*3
BW Squats +Lunges *3+1*12
Mash Psoas
Roll

Strength :
Back Squat #245*5*3 (+10 from last week)
Power Snatch + Hang Power Snatch 60*1+1+3 (tweek upper rib)

Metabolic :
AD - Aerodyne Bike
5 Rounds (no measure - watts/miles)
40 Sec All out
20 Sec Rest

Stretch
Chocolate Milk
Pumpkin Chili

011114

Roll (at home)

Voodoo Knee and Elbow (LBH)
Warm Ups

Strength :
Clean and Jerk 50kg *2+3, 70*2+1, 80*1+1
Clean 90*2, 100*2*3
Clean and Jerk 60*1+3, 80*1+2, 100*1+1, 110*1+1
-rest 5 min-
Front Squat 110*3, 130*3 !, 110*3

Assistance :
Clean BB RDL 90*10
Clean DL (no hook grip) 130*3*3
Stretch
Quest Bar

011014 Practice Open WOD 13.1

Warm Ups
Pull Ups *3*3
BW Squats *5*3
Burpees *5

Strength :
3Rm Weighted Chin #25*3, 35*3, 45*3, 50*3, #55*2

Metabolic :
Open 13.1 Burpee/Snatch
(Centered around Tempo for Sunday's retest)
With rest "unlimited"
Burpees to 6" Target:
10 > 00:27:5
20 > 01:07:8
40> 03:35:7 (running clock)
#75 Power Snatch
10 > 00:22:00
20 > 00:48:5
30 > 06:10:3 (running clock including 40 Burpees)
Bar Loading
#75-135 > 00:30

Test:
Open 13.1 (fst two sections at medium to full speed)
FT
40 Burpees
30 #75 Power Snatch
06:10:3

Fall Down in Puddle
Stretch
Chocolate Milk

010814

Warm Ups
Roll

Strength :
Push Press + Split Jerk 40*3+1*3, 50*3+1, 62*3+1, 85*3+1, 92*2+1 (PR)

Dynamic Run Warm Up
1/2 Mile @ 7.0-7.2 mph
-rest 6 min -
Mile @2% - >7.2-7.8mph
08:20 (adult PR)

Assistance :
DB Lateral Raise 20*10*2
DB Bent Raise 15*10*2
DB 45 Degree Front Raise 8*15*2
DB Curl 20*10*2

Stretch
Berry Protein Shake

Monday Workout :

Morning Roll
Coconut Oil Pull
Coffee + Maka

Strength :
Snatch 62*1, 75*1, 85*1, 102*0*2, 102*1
Squat 116*5*3

Metabolic :
3 Rounds 6 Min (3 Min Rest)
Cindy
5 Pull Ups
10 Push Ups (hardest part)
15 Squats

1st 6 Min = 5 Rounds
-3 min rest -
2nd 6 Min = 4 (too fast - I wanted 5+ rnds)
-3 min rest -
3rd 6 Min = 4 + 20 reps
Not great #s, but all CTB Butterfly were UNBROKEN. So a PR.

Stretch

010214

Warm Ups
Roll

Strength
Clean 100*2*3
Front Squat 100*3*6

Gymnastics :
3 Rounds NFT
4 Tempo Chins (2:0:2)
4 Tempo Ring Dips (2-0-2)

1 scoop muscle milk
-30 Min Rest -

Global Strongman Gym with Chad
Clean and Push Press Metal Log
60*2*3, 80*1*3 "crowd the bar"
Log Clean 100*1*3
Stones
#150 "crowd stone", "tension"
#175 "hunch+step", "move arms over"
#200*1*4
Stone Series (54-48-40) NFT
#150-200-225

Metrx Bar