Moving blogs

The blog will still exist but in a different manner. The new blog will be just one following my training progress as a single point of contact for my coach to look at. I’ll post the address later for those who still want to follow. 

20150824 – last post for a min

Getting ready to go TDY for a little bit so no guarantee to be posting. If you’re dying for workouts, go to crossfitmilford.com (Program and gym for the 2nd place finishers for Team at the Games and multiple other games athletes in addition to the multitude of regional athletes) and checkout their competition programming. It’s essentially the exact same thing we’re doing here.

AM
~Broad jumps x 10
~d-ball OH throw x 10, 30/20
+
A. Snatch Balance to OHS; 1+1 x 5 sets **off feel, but catch SB in bottom
B. Front Squat Cluster; 2.2.2 x 3 sets, rat 20 sec., rest 2 minutes @83%
C. High Hang Snatch + Hang Snatch; 1+1 x 2 sets @ 70%, 2 sets @ 75%, 1-2 sets @ 80%
+
gymnastics work

11915735_10207754819012970_5747674610112914142_n

PM
9 minute armap
1 seated legless rope climb
50m shuttle run (25m out and back)
7 CTB pull ups
10 d-ball front rack walking lunge steps @ 100/70#

20150821 – too shy?

AM
A. OHS x5 @ 70%, x3 @ 75-80%, x 2×3-4 sets @ 90-110% of snatch
B. Snatch High Pull + Snatch; 1+1 x 5 sets @ 80-85% ~can drop and reset grip
C. Back Squat – 20 UB reps @ 3-5% higher then last week
D. BB bent over row x 5×3

PM
10.9.8.7…1
CTB pull ups
TnG Squat Clean x 3 @ 185/125

10/3, 9/3, 8/3 etc…

rest 10 minutes

5 minute amrap
5 wall balls, 30/20#
5 burpees to target 6″ over reach

20150819 – Oh so soon

AM
~Squat jumps x 5×3
~Hurdle jumps x 3×3
+
A. Jerk Recovery x 5×3 ~ off feel and film this.. work on being stacked
B. Snatch Pull Under x 2-3 x 4 ~start on your toes and just initiate by leaning back to pull under
C.1 Good Morning x 4-5x 4
C.2 Supinated BB Row x 5×4
+
gymnastics work

11890934_10207695513650373_624353196297736976_n
PM
800m run @ Anaerobic Threshold
rest 2 minutes
400m run @  3% higher hold then 800
rest 2 minutes
200m run @ Anaerobic level
rest 5 minutes
x3 rounds

20150818 – coming soon

AM
A. Front Squat + Jerk; 3+1 x 5 sets @ 70-75% of Jerk
B. Clean pull off blocks + Power Clean; 1+3 @ 70% , 1+2 @ 75%, 1+1 @ 80% EmOm x5
C. Snatch Dead Lift; 80%x5, 90%x5, 100%x2x2

PM
5 minute amrap
3 strict HSPU
5 strict ring dips
7 D-ball over shoulder, 150/100#

rest 3 minutes

5 minute amrap
1 legless rope climb
3 kipping deficit HSPU
5 HPS @ 115/75

rest 3 minutes

5 minute amrap
25 double unders
7 T2B
50 ft. Heavy farmers walk

**for all amraps keep HR under AnT.  This should be low stress and moderate intensity

2015087 – it’s all fucked

Monday
AM
Gymnastics work

11885055_10207695513450368_4325524461726936403_n
+
~depth jumps (20/15”) onto box x3x3
~Rotational Throws x 3/side x 3
+
A. BN Snatch Grip push press + OHS; 4+1 x2 then 3+1 x 3-4 sets (70-85% of snatch)
B. Front Squat Cluster; 2.2.2 x 3 sets, rest 20 sec., rest 2 minutes @ 80%
C. 5×2 High Hang Snatch
D. 3×5 Press from Jerk stance

PM
7-5-3
Muscle up
DB Thruster @ 70/55# per hand
rest 5 minutes
x3 rounds

20150814 – Club Foot

AM
Gymnastics work
+
A. OHS x5x3 @ 75% of last weeks triple
B. Snatch high pull + Hang Snatch + Snatch; 1+1+1 x 3 sets @ 80%
C. Back Squat 20 reps @ 3-5% more then last week — unbroken
D. Pendlay Row x 8×3

PM
3 rounds
7 MU
10 PS @ 135/95

~rest 10 minutes

3 rounds
15 CTB pull ups
18 calorie row