IWT: Platform Deadlift & Box Jumps > GHD, EXT & Burpees

Thursday 7-30

5 reps clean grip deadlift on 45# bumper & 45# plate
135-185-225-275-315

5 sets
5 TnG deadlift on 45# plate
365-385-405-425-445
10 explosive box jumps, 30"
5 min active rest

2 sets of 20 each:
GHD
EXT
Burpees AFAP

Clean & Jerk, Clean Pull, Back Squat > Close Grip Bench, Press Cluster

Wednesday 6-29

OLY TRAINING:
Clean & Jerk 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
185-195-205-215-225-245F-235F-230
Clean Pull 95% x 3 x 3
230-230-230
Back Squat 80% x 5, 85% x 5, 80% x 5
High Bar 340-365-340

OPT TRAINING:
A. Close Grip Bench Press - 60% 1RM; 6 sets of 2 @ 20X1; rest 45 sec
265 straight sets
B. Standing Press Cluster - 2.2.2 x 4; rest 4 min
185-185-185-185

Snatch Deadlift & Mid-Hang Snatch, Snatch Deadlift, OHS, Push Press & Push Jerk > Chin-ups, KBS, DUers & OHS... Bike Ride

Tuesday 6-28

OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
140-140-140
Snatch Deadlift 105% x 4 x 3
205-205-205
OHS 85% x 2 x 3
185-185-185
Push Press + Jerk 70% x 2 x 3
185-195-205

OPT TRAINING:
5 chin ups
10 KBS - 1.5pd
20 double unders
10 OHS - 95#
rest 2 min x 3
As Rx'ed

Bike Ride
14.2 miles
15.4 mph
55 mins

Snatch, Snatch Pull, Front Squat > IWT: Power Snatch, Power Clean & Burpees

Monday 6-27:

OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
140-150-160-165-175, 180 F, F
Snatch Pull 95% x 3 x 3
180-180-180
Front Squat 75% x 3, 80% x 2, 85% x 2
Front Rack 235-255-275x1
Arms Crossed x3 315-315

I did a extra set of snatch at 180 and rode it down a bit then missed it twice

OPT TRAINING:
7 sets:
3 heavy power snatch
3 power clean same weight
155-165-170-175-180-185-185
10 burpees AFAP
rest 6 min actively

Bike Ride

Saturday 6-25

Bike Ride
15.6 miles
58 minutes
15.9 mph

TESTING: C2B Chin-up Ladder > Burpees & KBS > Waveload Press

Friday 6-24

OPT TESTING:

As many 1-5 CTB chin ups ladders in 7 min

1-5, 1-5, 1-5, 1-5, 1-3+4

(you must perform 5 air squats b/t each rep; i.e. 1 CTB chin up, 5 squats, 2 CTB chin ups, 5 squats...up to 5, then start at 1 again)

rest 20 min... more like 10

for time:
10 burpees
15 KBS - 2pd/1.5 pd
10 burpees
12 KBS - 2pd/1.5 pd
10 burpees
9 KBS - 2pd/1.5 pd
10 burpees
3:04

Waveload Press, 3-2-1-3-2-1
185-205-225-200-215-240

Clean & Jerk, Clean Pull, Back Squat > Clean Grip Deadlift > Musle-ups, Rows & Burpees

Thursday 6-23

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
185,185-195-205-215,225
Clean Pull 90% x 3 x 3
225-225-225
Back Squat 80% x 5 x 3
High Bar 345-345-345
Low Bar x3 405-405

OPT TRAINING:
Clean Grip Dead Lift - 3-4 x 4; rest 4 min
225-275-315-365-405-425 all x3

Metcon for time:
15 muscle ups... progressions off my toes
Row 500 m
30 burpees
3:24

Snatch Deadlift & Mid-Hang Snatch, Snatch Deadlift, Snatch Balance & OHS, Push Press & Push Jerk > 21-15-9: Box Jumps, KBS, Push-ups

Wednesday 6-22:

OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
140-140-140
Snatch Deadlift 105% x 4 x 3
205-205-205
Snatch Balance + OHS 80% x 2 x 3
135-135-135
Push Press + Jerk 65% x 2 x 3
185-185-185

21-15-9
20" Box Jumps
KB Swings, 2 pood (DB)
Push-ups, release @ bottom
4:23

Snatch, Snatch Pull, Front Squat > Weighted, Strict & C2B Chins > Burpees

Tuesday 6-21:

OLY TRAINING:
Snatch 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
140-140, 150, 160, 165-170
Snatch Pull 90% x 3 x 3
170-170-170
Front Squat 75% x 3, 80% x 3, 75% x 3
Front Rack 235-255-235
Arms Crossed 280-280

OPT TRAINING:
B1. wtd supinated chin ups - 2-3; rest 10 sec
75-85-95-100x2
B2. pronated strict chin ups x 8; rest 10 sec
B3. CTB chin ups x 12; rest 4 min x 3
C. AMRAP Burpees in 20 sec all out; rest 1:40 x 3
13-14-13

Deadlift for Max Weight > Hang Squat Clean Ladder, Muscle-ups, HSPU

Monday 6-20

OPT TRAINING:
Dead Lift for max weight
(start @ 185#/135# and add 20#/side every 60 sec for a max effort)
545 +10# PR-565* +30# PR
(score is highest weight made in #)

I added 10#/side for the last set and my rest was probably closer to 2 min

AMRAP 1-5 unbroken hang squat clean ladders in 10 min, 155#
1-5, 1-5, 1-4+4
rest 20 min... probably closer to 10

AMRAP Muscle Ups - 1 attempt
12 progressions off my knees in the rack
(score is total reps for both added together)
56

AMRAP HSPUs in 3min
30

Willard Tri

Saturday 6-18

Swim 300M... 7:30
Bike 11 Miles... ~40:00
Run 5K... ~28:00

I finished right at 1:20:00 with my transition times, almost 15 min faster than last year

Power Clean, Bench Press > IWT: Power Snatch, Burpees & Row... Swim

Friday 6-17:

OPT TRAINING:

group 2:
A1. Power Clean - 2-3 x 5; rest 2 min - leave some
205-205-210-210-210 all x2
A2. Bench Press - 5,3,1,3,5; rest 2 min - all reps high concentric speed
315-365-405-365-315
+
3 sets:
10 power snatch TNG light
95-95-95
10 burpees
Row 100 m @ 100%... 10 SDLHP
rest walk 5 min

8hrs

Swim
50M free
3 sets:
50M free w/floatie
25M kickboard
50M free

Clean & Jerk, Clean Pull, Back Squat > IWT: Push Press & Dead Hang Chins... Bike Ride

Thursday 6-16:

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2, 80% x 2+1 x 2
185-185, 195-195
Clean Pull 85% x 4 x 3
205 straight sets
Back Squat 78% x 5 x 3
(High Bar)
330 straight sets

IWT
4 sets:
135# Push Press, 10 reps
dead hang pull/chin-ups, AMRAP
15-13-12-12
rest 4 min

Abs
25 GHD
25 Weighted, 50#
25 K2E

4+hrs
13 mile bike ride
51 mins
16 mph

Tech/Speed & Recovery Day

TRAINING:

3 sets - tech work/speed:
1 hang power clean
1 push press
1 split jerk
95-135
155-155-155
rest as needed
+
3 sets - tech work/speed:
3 position power snatch - high, mid thigh, just above knee cap - 1.1.1
135-135-135
rest as needed
+
thruster/CTB chin up practice - 10 min
3 135# thrusters & 3 CTB Chins... we also hit 2 reps of the tall metal box each set
(work on speed and execution of reps with correct breathing and timing of reps)
+
DUers
10-20-30-40-50-40-30-20-10
+
Run 30 min off road @ Z1
(run hard for 10-15 sec every 2 minutes)
30 min Z1 Run

Good recovery day

Halting Clean Deadlift + Mid-Hang Clean, Clean Deadlift, Snatch Balance, Jerk > IWT: Deadlift & Burpees

Tuesday 6-14:

OLY TRAINING:
Halting Clean Deadlift + Mid-Hang Clean 70% x 2 x 5
170 straight sets
Clean Deadlift 100% x 5 x 3
240 straight sets
Snatch Balance 70% x 2 x 3
135 straight sets
Jerk 80% x 2 x 5
205 straight sets
2 min recovery on each set

TRAINING:
5 sets @ 97-100%:
5 tough DL touch and go - heavier per set
405-415-425-440-455
rest 0 sec
12 burpees - jump to touch 12" above max reach
12 burpees for max height
rest 5 min active recovery
+
Airdyne 20 sec @ max effort
45# plate pushes
Rest 2:40 off bike x 4

Snatch, Snatch Pull, Front Squat > Squat Clean x 3

Monday 6-13:

OLY TRAINING:
Snatch 75% x 2 x 2, 80% x 2 x 2
140-140, 150-150
Snatch Pull 85% x 4 x 3
160 straight sets
Front Squat 75% x 3 x 3
235 straight sets front rack
265 straight sets arms crossed

TRAINING:
A. in 10 min on a timer perform as many quality sets of 3 x squat clean heavy
135-155-175-190-205

I didnt set a timer, but I did leave some for next time. The bottom felt a lot more comfortable after doing the front rack front squats.

Bike Trainer

Sunday 6-12

Bike Trainer
5 miles AFAP
17:01
17.5 mph

Swim

Saturday 6-11

Swim
300M @ 90-95%
Kickboard practice

Clean & Jerk, Clean Pull, Back Squat > IWT: Shoulder to OH, Burpees & Box Jumps

FRIDAY 6-10

OLY TRAINING:

Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
170-170, 180-180
Clean Pull 80% x 5 x 3
195 straight sets
Back Squat 75% x 5 x 3
High Bar
315 straight sets

TRAINING:

5-7 sets @ 97-100%:
4 shoulder to overhead tough
185# for all sets, shoulder press after the 1st
rest 0 sec
3x:
5 burpees AFAP
5 box jumps - 24/20" AFAP
rest walk 5-6 min actively

We did 5 sets and rested 5 min

Swim

Thursday 6-9

Swim
300M 85-90%
9:25

Halting Snatch Deadlift & Mid-Hang Snatch, Snatch Deadlift, Muscle Snatch & Snatch Balance, Push Press & Jerk, Back Squat 3-3-2-2-1

Wednesday 6-8:

OLY TRAINING:

Halting Snatch Deadlift + Mid-Hang Snatch 70% x 2 x 5
135 x2 x5
Snatch Deadlift 100% x 5 x 3
185 x5 x3
Muscle Snatch + snatch balance + OHS 5 x 3
135 5x3
Push Press + Jerk 60% x 2 x 3
175 x2 x3

TRAINING:
A. Back Squat @ 30X0; 3,3,2,2,1; rest 5 min
High Bar Back Squat
205-245
x3 295-315
x2 345-365
x1 400

Snatch, Snatch Pull, Front Squat > IWT: Power Clean, Burpees, C2B Chins

Tuesday 6-7:

OLY TRAINING:
Snatch 70% x 2 x 2, 75% x 3 x 2
135-135, 140-140
Snatch Pull 80% x 5 x 3
150 x5 x3
Front Squat 70% x 3 x 3
245 x3 x3

TRAINING:
3-5 sets @ 97-100%:
3 tough power clean
195-200-200-205-210
6 burpees AFAP
9 CTB chin ups AFAP
rest walk 5 min b/t sets actively

I tried to stay around 75% to maximize power and to really work on the 2nd pull

IWT: Push Jerk, KBS & C2B Chins

Monday 6-6:

TRAINING:
7 sets for times:
9 push jerk heavy touch and go
185-195-195-195-195-195-195
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min

Didnt see it was sets for time, or C2B chins on the first 2 sets... I did 10x3 C2B midway through the 4 min rest to make up for it

Bike Ride

Sunday 6-5

Bike Ride
13.5 miles
16.2 mph
49:55 minutes

Snatch Balance, Back Squat, Front Squat, OHS

Friday 6-3

Snatch Balance, x3
45-95-115-135-155

Back Squat, x3
high bar 225-265-295-315-335-350
low bar 365-385-400

Front Squat, x3
front rack 135-165-185
arms crossed 225-265-285-300

Overhead Squat, x 3
135-165-185-205

rest 2:30-3 min b/t each set

Power Clean, Clean and Jerk, Clean Pulls, Clean Grip Deadlift > Abs & Goodmornings... SWIM

Thursday 6-2

Power Clean Heavy Single
135-165-185-205-225-240
255
265 F

Clean and Jerk 5x3 @ 80%, 2:30 rest b/t sets
135-165
185

Clean Pulls 3x3 @ 110%, 2:30 rest b/t sets
300

Clean Grip Deadlift 3x3, fast off the floor
365

5 Sets:
100# wtd anchored sit-ups x 8
135# goodmornings x 8

5hrs

Swim
300M free
+
2 sets:
50M breast
50M free

Snatch Speed Work > 5 sets: Hang Squat Clean, Burpees, Chin-ups, Burpees, DUers

Wednesday 6-1

Snatch Speed Work
x5 95-115
x3 135-145-155
x5 115-115-115
2 min rest b/t sets

All touch and go reps, I really worked on staying tight and speed under the bar

TRAINING:
5 sets @ 97%:
10 hang squat clean - 95#
10 burpees
10 chin ups
10 burpees
35 double unders
rest only through breathing; no activity 5 min b/t sets

As Rx'ed