Monday
Off

AM
A. High Hang Snatch x 3×2
135, 165
B. Snatch from 2 sec. pause @ knee x 2×2
185, 205, 225#
C. Snatch from ground; 70-75% x1.1 x 5 sets (rest 10 sec., rest 2 minutes)
185 x 1.1 x 5 sets
D. BS; 70-75% x 3 reps x 3 sets @ 23×1 tempo
315 x 3 x 3
+
gymnastics work

PM
50 pull ups; Unbroken
50 ft. BB OH walking lunge @ 170; Unbroken
25 C2B pull ups; 15, 5, 5
50 ft. bb front rack walking lunge @ 170; Unbroken
15 bar MU; 6, 5, 4
~6:45; I think.

Wednesday
AM
A. PC x 3 reps @ 2 sec. pause @ knee @ 60-70% on the 3 minutes x 12 minutes
220 x 3 x 4 sets.
B. BN Jerk grip push press x 5 x 3 sets.. off feel and hold each lift for 2 sec. OH
220, 242, 264
C. Snatch DL x 5×3 @ 80-85% w/ 5 sec. lower
215 x 5 x 3
+
2 rounds
25 GHD sit ups
70 ft. handstand walk
I don’t remember, I think maybe 4:00? It was unbroken 25 GHD and a turn around at 35′.

PM
2 minute on the rower @ 5 sec. off 2K pace
rest 2 minutes
x9 rounds
1:52/500m x 9 rounds (7:11 2K Time)

Thursday
A. Narrow Grip OHS x 2 x 5 .. hold each OHS for 3 sec. in the bottom
95, 145, 175, 190, 205.
B. Front Squat @ 70% x 5 reps x 4 sets.. no pauses here
280 x 5 x 4
+
5 minutes @ 80%
5 deficit HSPU @ 10″
5 FS @ 175
5 Rounds

-rest 3 minutes-

5 minutes @ 8
3 C2B Pull-ups
2 bar MU
1 DL @ 315
8.5-9.5 Rounds

-rest 3 minutes-

5 minutes

Row @ 80% effort
1:52/500m

-rest 3 minutes-

5 minutes

AB @ 80% effort
94 Calories

150319

Friday
AM
15.4
147 Reps. I should have pushed harder.

Noon
A. SPU x 2×5 sets.. hold first rep for 2 sec. in bottom and no pause on second rep
Worked up to 125#
B. C&J; 2+1 @ 60-70% on the 2 minutes x 10 minutes
220 x (2+1) x 5 sets
C. Weigted CTB pull up Cluster; 1.1.1 x 3, rest as needed bt. clusters
12kg x 1.1.1 x 3
+
Static back ext. hold off GHD x 15 sec. x 4
L-sit hold x 20 sec. x 4
Rope climb work (legless + legs) x 6 total reps

PM
Gymnastics
+
4 Rounds (w/ Partner):
500m Row
15 Bench Press, Bodyweight.
Held 1:44/500m
150320
Saturday
Team Training

150321

Sunday
Off – Wedding Saturday night; Had to shift things around.

 

150309 thru 150315.

Monday
Off

Tuesday
AM
A. BN Snatch grip push press + OHS; 3+1 x 5 sets… hold bottom of OHS for 3 sec.
135 – 165 – 185 – 205 – 225
B. SDL + Hang Snatch + Snatch
3+2+1 x 3 sets
2+1+1 x 3 sets
*all off feel today
This felt like shit, worked up to 185, then dropped back to 135# for quality reps.
+
gymnastics

PM
For time:
500m row
50 wall balls, 20#
30 MU
20 thrusters, 115#
500m row

For Time (@80%):
10-8-6-4-2
Hang Power Cleans, 225#
2 Legless Rope Climbs
17:41; Just still smoked from 15.2.

Wednesday
AM
A. PC w/ pause above knee + CPU + Jerk; 2+2+2 x 5 sets
I worked up to 225# for 3/5 sets.
B. Snatch DL; 90%x3, 95%x3, 100%x3 x2.. all with 5 sec. lower
225, 245, 255#
+
For time:
30 PS @ 135#
30 barbell facing burpees

PM
For Time:
30 Muscle Ups
30 Barbell Facing Burpees
3:28; 1:59 for 30 Muscle Ups; Couldn’t do snatches, couldn’t hold onto the bar, hands were raw.
+
15 minute amrap
60 double unders
30 cal row
10 b-ball up and over shoulder @ 100#
I think it was 4 Rounds + 60 Double Unders.

Thursday
Off

Friday
AM
A. BN jerk grip push press x 5 x 3, 3 x 3.. off feel
205 x 5; 225 x 5; 245 x 5; 265 x 3; 275 x 1; 245 x 3
B. BS; 80% x 3 reps on every 3 minutes x 18 minutes
355# x 3 x 6
+
gymnastics work

PM
5 minute row @ 1:55 pace
rest 3 minutes
x4 rounds
Held.
150313
Saturday
AM
15.3
476 Reps. Death; I don’t like training the day before an Open workout.

PM
A. Clean Grip Deadlift @ 80% x 5 x 5
265 x 5 x 5
B. Snatch Grip RDL @ 100% x 3 x 3 w/ :03 Pause at Knee
255 x 3 x 3
C. Bent Over Row x 8 reps x 3 sets
165 x 8 x 3
D. Strict Pull-up x 10 reps x 4 sets
Check.
+
1:00 Ski Erg – Hard
3:00 Assault Bike – Easy
x 4 Rounds
I felt so terrible after 15.3. I hated all the good things in the world.
150314
Sunday
A. Snatch; 70-80% x 8-10 singles..rest as needed here *2 miss rule
This didn’t go well, stayed closer to 70%; Shoulders were fried.
B. Front Squat; 70-75% x 2 reps x 5 sets .. first rep is 23×1 tempo
305# x 2 x 5
+
20 minute EmOM
odd = 3-5 strict deficit HSPU
even = 7 kb swings @ 88# + 7 box jumps, 24″
All sets were 5 HSP.
+
10 minute amrap
10 cal row
10 burpees
10 Rounds Flat; Had to work for it.
150315

150302 thru 150308.

3.2 – 3.8
Monday
Off

 

Tuesday
AM
A.  BN Snatch grip push press + OHS; (5+1) x 3 sets.. hold OHS for 3 sec. in bottom
185 – 205 – 225
B.  Snatch waveload
80%x1; 205
50%x2 w/ pause above knee
80%x1; 205
55-60% x2 w/ pause above knee
80-85%x1; 215
60%x2 w/ pause above knee
85% x 1; 215
C. Front Squat; x 2 x 3 sets @ 80%

320; Front squats have been feeling very heavy lately. 

PM
@ 80-85%
10.8.6.4.2
HPC @ 225
Muscle up
8:17; HPC in doubles and Muscle ups unbroken. 

 

Wednesday
AM
A.  PC w/ pause above knee + CPU + Jerk; 1+1+1 x 5 sets.. off feel…nothing over 85% here
Worked up to 225# for all 5 sets; I don’t think I have ever done that heavy on a CPU, so that’s pretty cool. 
B.  Snatch DL @ 85% x3x3 @ 2151 tempo
215# x 3 x 3
C.  30 UB wall balls, 20# x 3 rounds for total time
2:31; As soon as the ball hit the ground I picked it up. 
+
A1. Strict Deficit HSPU on P-lettes x 3 x 5 sets **
Did these unbroken on 12″ Parallettes. 
A2. B-fly C2B pull ups x 7 x 5 sets **technique focus
I felt slightly broken on my C2B today. 
B1. Freestanding HS hold x 3 sets **3 attempts for max hold
By the 3rd attempt each set I was starting to be able to hold a :05-:10 HS. 
B2. HS walk x 20 meters x 3 sets
This went well, by the end of the 2nd set and middle of 3rd set my back began to arch. 
B3. Piked dead hang to inverted on rings x 3-5 x 3 sets
Felt like a good progression to a a front lever. 
C1. Tucked planche hold cluster 3.3.3 sec hold x 3 sets sets 15 sec between cluster
I did this later on, but I am still having trouble with this. 
C2. Hollow arch rolls, 5/each direction x 3 sets
I like these a lot, I make sure I don’t just flop over.

 

PM
500m row @ 1:45/500 pace
rest 2
x7 rounds
Held the pace, but went hot, was holding a 1:43/500m for all sets. 

 

Thursday
Off

 

Friday
AM
CF open’s 15.2
278; Looking at the video there is so much opportunity for 2 more reps in the set of 18, however it is a 74 rep PR, so I have to take it for what it is and move on. 

PM
A. Back Squatx2x6 sets @ 80%
355# x 2 x 6
B1. CG bench pressx5x3
225, 255, 275
B2. Snatch RDL x 5×3
230 x 5 x 3
+
Accessory Work
static back ext. hold x 15 sec.x 3
rope climb work x 8 (1 w/ no legs, 1 with legs… work on fast cycles for both)
Check.
+
6 rounds of
4 strict deficit HSPU @ 10″
3 box jumps, 30″
2 squat cleans @ 170#
5:17

rest 10 minutes

3 rounds
25 GHD sit ups
50 ft. handstand walk
~5:00; Unbroken, I forget, but this sounds about right.
130306
Saturday
A. Muscle Snatch – from high hang position; x5 x5
B. Power Clean w/ 3 sec. pause above knee x 3 reps every 3 minutes x 21 minutes
220#; Shit got weird, son!
C. Snatch Lift off @ 90%x3, 95%x3, 100%x3.
*hold each SLO for 3 sec. @ knee before lowering
Went heavier, because Joey told me to.
D. Good Mornings x 10 reps x 3 sets
60kg, 132#
+
5:00 AMRAP
Partner HS Walk
+
6 minutes on the AB
30 sec. @ 90% effort; guys @ 500+ watts, girls @ 400+ watts
30 sec. @ 50%; guys @ 200 watts, girls @ 100 watts
-rest 2 minutes
x 3 rounds
150307
A. Narrow Grip OH Squat: by feel x2x5sets, TEMPO 3501
*Narrow means anything more narrow than your regular snatch grip, though with quality lockout/position OH in bottom
Bar, 88#, 132#, 162#, 176#; Amped with this. Finally moving better.
B. Back Squat @ 70-75% x 3 reps @ 23×1 temp x 3 sets, then 20 controlled reps @ 50%.. no pauses
308#; Felt heavy as shit. 20 reps at 220#, also felt heavy as shit. #DOMS
C. Jerk work – 8 minutes. choose weight off how you feel.. work on foot positioning and OH positioning
Bar, 45#, 88#, 132#, 176#, 198#, 220#; Again, this felt heavy as shit.
+
3 rounds – 80-85% effort
21 GhD sit ups
15 strict HSpu
9 DL @ 275
6:01; Deadlift felt heavy as shit.

rest as needed here

60 sec. aB sprint @ max
rest 5 minutes
x2
31, 29; My legs couldn’t push any harder, this was hard as shit.
150308

150223 thru 150301.

Monday
Off

Tuesday
AM
A. Snatch balance + OHS; 3+1 x 5 sets… hold OHS for 3 sec. in bottom.. nothing over 85%
Worked up to 210# for my last couple sets.
B. Front squat; 55%x5, 65%x4, 75%x3, 80%x2, 85%x1.. then 1 more single from here
Hit 360# (90%); Pretty not easy to say the least, it was at 630am.
+
gymnastics work
Check.

PM
5.4.3.2.1
Power Snatch; 135#
MU
2:14

(rest 5 minutes)

12-9-6
thruster @135#
barbell facing burpees
 3:06

Wednesday
AM
A. PC; 80%x 1 single on the 40 sec. x 6 sets
110kg, 242#. Like buttah.
B. Push Press; 55%x5, 65%x4, 75%x3, 80%x2, 85%x1
Last set was 115kg, 253# x 1.
C. Snatch RDL @ 70%x6x4 sets
 80kg x 6 x 4

PM
500m Row @ :07-:08 slower than 1K TT
Rest 2:00 x 5 sets
1:41/500m x 5 sets.

Thursday
Off

Friday
15.1/15.1a
212 reps; 300#.
150227

Saturday
Gymnastics
+
A. Muscle snatch x 5 reps x 3 sets
50kg, 60kg, 70kg.
B. Back Squat @ 75% x 2 reps; 80% x 2 x 4 sets; 75% x 2 reps
*First rep @ 23X1 Tempo.
330#, 355#.
C. Clean and Jerk @ 70% x 2 reps x 3 sets
*:03 hold in bottom of catch on clean.
May have gone up to 264# for 2 sets (80%).
+
5 Rounds:
250m Row
Max S2OH, 135#
Max Muscle Ups
*3 Partner workout.
20 S2OH/round.
8-10 Muscle Ups/round.
150228
Sunday
A. Snatch lift off x 3×5 @ 90%.. pause for 3 sec. above knee
230# x 3 x 5 sets.
B. CRDL @ 60-80%x10x3
230#, 250#, 265# x 10 reps
C. Strict CTB pull ups cluster; 5.3.1 x 3 sets – rest as needed bt. sets
Check.
+
7 minutes – 80-85%
5 PC @ 165
30 ft. handstand walk
15 sec. L-sit hold
 Just movement.
rest 8-10 minutes
1 minute on AB @ 80% (400-450 watts)
1 minute on AB @ 50% (200 watts)
x5
Went a little hot at some parts, maybe up to 500+ Watts, but didn’t hold that for full minute.
150229

150216 thru 150221.

Tuesday
AM
A. Snatch; 80%x1, 85%x1, 90%x1
205 x 1; 225 x 1 (failed 2-3x first); Missed all at 235#, stopped after I dropped the bar on my head.
B. BN strict press; x3x4 sets *off feel
135 x 3 x 2; 155 x 3 x 2.
C. Front Squat; 80-85%x1x3 sets
345 x 1 x 3 sets
+
gymnastics work
Check.

 

PM
For Time:
5-4-3-2-1
UB Strict HSPU, 10″
5-4-3-2-1
UB HPC, 225#
5-4-3-2-1
UB Strict HSPU, 5″
5-4-3-2-1
UB HPC, 205#
8:44

 

Rest 5:00

 

7:00 AMRAP
1 T2B
1 Tripe Under
2
2
Got 7 Rounds; Triple Unders…

 

Wednesday
AM
A. Power Snatch + Hip Snatch; 2+1 x 5 sets… hold snatch catch for hip snatch for 2 sec. in the bottom
Worked up to 200#, quickly at that.
B. Hang Power Clean x 3 reps @ 70-75% – on the minute x 8 minutes
205# x 3 x 8
C. Weighted static back ext. hold off GHD x 15 sec. x 4 rounds
Check.

 

finisher work:
2 rounds – not for time here
100 ft. handstand walk
1 minute L-sit hold
Check.

 

PM
21-15-9
DL @ 225
thruster @ 95#
 2:51

 

rest 15 minutes

 

1K row @ 97% effort
3:26; this felt like shit after part A.

 

Thursday
Off

 

Friday
AM
A. Snatch from pause above knee + OHS; 1+2 x 3-4 sets.. off feel
Hit 105kg (231#)
B. BN SJ + front rack PJ; 1+1 @ 80-85% x 3 sets
Worked up to 285#
C. BS; 70% x 23×1 tempo x 5 reps x 3 sets
310# x 5 x 3 w/ Tempo
+
gymnastics work

 

PM
CFM Team Workout
150220
Saturday
A. High elbow (jerk position) strict press x 5×4.. off feel here
155, 175, 195, 205 x 2.
B. Snatch DL w/ 2 sec. pause above knee x 3 x 4 sets @ 85-90% of snatch… 3 sec. eccentric phase on each lift
230# x 3 x 4 sets
+
CFM Team Workout
150221
Sunday
A. Hip Power Clean + Hip Clean ; 2+2 x 5 sets off feel.. but nothing over 85%
185, 205, 225, 240 (BARELY missed last clean). Which is good for me.
B. 1/4 FS @ 100% of C&J x 4x 3sets.. hold 4th set in front rack for 5 sec.
400# x 4 x 3
C. 25 UB wall balls x 5 sets – AFAP – rest as needed here
This was unsurprisingly not fun.
+
gymnastics work
Check.
150222

150209 thru 150215.

Monday
Off

Tuesday
AM
A. Snatch; 75%x3, 80%x3, 85%x3, 90%x2, 95%x1
87kg x 3; 95kg x 3, 100kg x 1; Failed the rest and called it.
B. BN SJ + frt rack PJ; 80%x1+1, 85%x1+1, 90%x1+1×2 (% is off reg. jerk)
Last weight was at 135kg (297#), I naturally just SJ the last rep, oops.
C. Front squat; 5 (70%), 4 (73%), 3 (80%), 5 (75%).. first rep is 3 sec. pause in bottom
*between each exercise work on hips and ankles
Got them all.
+
Gymnastics
Check.

PM
3 rounds for time: – everything unbroken
50 wall balls, 20#
90 double unders
10 muscle ups
~12:40; Unbroken. WB Shots UB were terrible.

Wednesday
AM
A. Power Snatch + SPU; 2+2 x 5 sets
50kg x 5 sets; This was hard.
B. Power Clean + HPC; 2+2 x 3 sets @ 70-75% then 1+1 @ 75-83% x 4-5 sets
I’m like McJagger with a barbell, LOLZ. Worked up to 235#.
C. static weighted back ext. hold off GHD x 20sec. x 3 sets
Check.

PM
5 mintues @ 90-95% – ascending ladder (1.1.1, 2.2.2, 3.3.3, etc…)
DL @ 275
HR barbell facing burpee
triple unders
I can’t do triple unders, that’s that.

rest 10 minutes

3 minutes @ 95-100% effort
15-12-9-6-3
S2OH @ 115#
box jump over, 30″
 I think 3:17, I went UB and AFAP.

Thursday
Off

Friday
AM
A. Snatch pull + Snatch from pause above knee + OHS; 1+1+1 x 5-7 sets off feel
Worked up to 95kg (209#), didn’t feel that great.
B. Clean + FS x 20 minute EmOM.. building from 55%
Worked up to 145kg (319#).
+
gymnastics work
Check.
PM
CFM Team Workout
150213
Saturday
A. Push Press x 3 reps @ 80%x4-5 sets
235# x 3 x 5 sets.
B. CDL; 95%x5, 100%x5x2, 105%x5x2
315, 330, 345
C. 1/4 FS @ 355x5x3 sets.. hold 5th rep for 10 sec. in rack
Check.
+
accessory work
strict freestanding HSPU work
double leg weighted glute bridge x 10×3 *mixed in with static holds off GHD
Check.
+
CFM Team Workout
150214
Monday (No training Sunday, Snowboarding). Sunday
A. Snatch Squat press x 3 x 5 sets.. hold each one for 2 sec. OH.. focus on weight distribution on feet
I worked up to 115# for a triple w/ hold. Probz PR, didn’t come up in heels.
B. BB back rack lunge step x 6 x 4 sets (3/leg)
Step ups instead @ 115#.
C. 4/3/2.. pull ups/ CtB / bar MU – x 6 sets unbroken for time.. rest as needed here.. work on body positioning as you transition
This was fun!
+
For Time;
12 Hang Power Snatch, 135#
6 Muscle Ups
9 Hang Snatch, 155#
9 Muscle Ups, 155#
6 Snatch, 175#
12 Muscle Ups
I forget, but I remember Ryan Kono beat me and it hurt me on the inside a little. Not because I don’t love Ryan, but because I am an unreasonable human being.
150216

150202 thru 150208.

2.2 – 2.8
Monday
Off

Tuesday
AM
A. Snatch; 75%x3, 80%x3, 85%x3, 90%x2
190 x 3, 205 x 3, 220 x 3, 230 x 2
B. BN PJ + BN SJ; 1+2 @ 70%, 1+2@75%, 1+2 @ 80%x3 sets
105kg x (1+2), 115kg x (1+2); 120kg x (1+2) x 3 sets
C. Front Squat; 3 attempts for a 5 RM
I put 355# on the bar and failed after 3 reps on my first attempt, LOL.
+
gymnastics work
Check mate.

PM
3 rounds for time
21 CTB pull ups
15 strict HSPU
9 squat snatch @ 155
6:37

rest 10 minutes

3 rounds
50ft. bb front rack walking lunge
1 L-sit rope climb
Knee was bothering me after Wodapalooza workout, so I changed it to FR Walk (No Lunge).

Wednesday
AM
A. Muscle snatch + High Hang power snatch + Power snatch from pause above knee; 1+2+3 x 4-5 sets.. off feel here
Final set was 85kg (187#)
B. Hang Power Clean – build to a 3 RM TnG
Final set was 110kg (242#)
+
5.4.3.2.1
DL @ 375
50 ft. handstand walk
I forget how long this took me, I remember people in my way it wasn’t none stop with 25′ turn arounds. Deads were unbroken.

PM
For time:
250m row
15 thrusters, 75#
20 burpees
15 thrusters, 75#
250m row
3:14

rest 15 minutes

4 rounds for time
15 PS @75#
35 double unders
3:46

Thursday
Off

Friday
AM
A. Snatch pull + Snatch from pause @ knee + OHS; 1+1+2 x 7 sets @ 65-75%
I worked up to 175# very easily.
B. Clean + FS – EmOM x 15 minutes.. building from 60%.. level off around 85%
Started at 225# and ended the last couple sets at 285# for 5 minutes.
C. 30 strict MU for time
11:17
+
kip swing on rings x 10 x3
freestanding Handstand hold – 10 sec. into 1-2 strict HSPU
Hollow rock x 25 x 3
Check.

PM
CFM Team Work Out
150206

Saturday
CFM Team Work Out
150207

Sunday
A. Back Squat; 3 reps @ 85%x5 sets
355# x 3 x 5 sets
B. Muscle Snatch x 3 x 3
Final set was 165#
C. 1/4 FS @ 110% x 5 x3 sets
365 x 5 x 3 sets
+
double leg glute bridge x 10×3
static back ext. hold x 15 sec. x 3
Check.
+
For 40 continuous minutes
@ 80% effort
50/40/30/20/10
calories on AD
calories on rower
Check.
150208