Oct. 22nd

Week 5 / Day 3

A. Squat Snatch, build to 195#'s for a single
Completed
B. Back Squat w/ Chains @10x1, 2 reps @60% RM + Chains x 4 sets, rest 1min
@195#'s Completed
C1. Strict HSPU to Depth @20x0, 2-3 reps x 5 sets, rest 2m30s
(3.5") 3 reps, 3 reps (4.5") 3 reps, 3 reps (5") 2 reps
C2. Wtd. Pronated Grip Chin-ups @30x0, 2-3 reps x 5 sets, rest 2m30s
80(3), 90(3), 95(3), 100(2), 105(2)
D1. Kipping HSPU, AMRAP Head to Floor x 5 sets, rest 2mins
16, 16, 14, 12, 12
D2. CTB Chin-ups, 10 fast reps x 5 sets, rest 2mins
Completed

Notes:

- Felt good on the Depth HSPU
- I kicked up a bit on the Wtd. Pull-ups on the last rep for set 4 and 5

July. 22nd

AM

Every min on the min or 30mins of:
1st min- 5 Kipping HSPU to 3"
2nd min- 3 UB Wtd. Pronated Chin-ups + 45#'s
Completed all HSPU's UB

rest 6hrs+

PM

A. Thrusters, build to a 1RM
Bar, 95, 125, 155, 185, 205, 225, 235(f)
B. Squat Clean Cluster, 1.1.1 @80% effort x 3 sets, rest 3mins
@220#'s Completed
C1. Front Squats w/ Chains @20x1, 5 reps x 3 sets, rest 10sec
3 x 185#'s
C2. Walk-in Box Jump Clusters, 1.1.1.1.1 x 3 sets, rest 3mins, all tough sets
34", 38", 43" *I need to make some 4" risers
D. GH Raises @20x0, 8-10 reps x 3 sets, rest 2mins- add load under chin
15(10), 15(10, 20(8)

July. 4th

A1. Power Clean Cluster, 1.1.1.1.1 x 5 sets, rest 3mins
225, 235, 245, 245, 250
A2. HSPU w/ Depth @30x0, 2-3 tough reps x 5 sets, rest 3mins (done on Parallettes)
(3-55#'s + Ab Mat) 3 reps (2-55#'s + 1-25# +Ab Mat) 3 reps, 3 reps, 3 reps, 2 reps
B1. OHS @30x0, 4-6 reps x 4 sets, rest 2m30s
135(6), 145(6), 155(6), 165(6)
B2. Wtd. Shoulder Width Chin-ups @30x0, 4-6 reps x 4 sets, rest 2m30s
25(6), 35(6), 40(6), 45(6)
C. Airdyne Sprints, All Out Effort, 15sec x 8 sets, rest 2mins
Completed

June. 20th- Double

AM

A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 5 sets, rest 5mins
185, 195, 205, 215, 215
B. Depth HSPU @20x0, 2 tough reps x 10 sets, rest 1m30s
(1.5" Depth on Paralletes) Completed
C. Muscle-ups, As many sets of 3 UB reps as possible in 7mins
Score: 10 sets (missed the last 2 sets)


PM- This was a previous workout I missed earlier because of the weather

Prowler Push- All Out Effort, 6 x 12sec @185#'s, rest 3mins
Completed
+
Prowler Push- All Out Effort, 5 x 20sec @135#'s, rest 4mins
Completed
+
Prowler Push- All Out Effort, 4 x 30sec @100#'s, rest 5mins
Completed