Bike Ride

Sunday 7-21

Bike Ride

16.3 miles
58 mins
16.6 mph

Out and back to Ft. Morgan from the resort. Strong headwind on the way out stayed between 20-23mph on the way back.

Snatch Grip DL & Wtd Dips, GHD & Ring Push-ups, KBS > 10 min of: 5 L-Pull-ups - 6 Uneven Push-ups - 7 Box Jumps... Swim

Thursday 7-28

OPT TRAINING:
A1. Snatch Grip Dead Lift @ 3111; 8,6,6,4; rest 2 min
225-250-275-300
A2. Dips wtd @ 40X1; 6,6,4,4; rest 2 min
45x6-60x6-85x4-100x6-125x4
B1. GH Raises @ 2010; 15 x 4; rest 90 sec
alt w/115# goodmornings
B2. Ring Push Ups @ 2222; amrap (-2) x 4; rest 90 sec
10-9-8-8+7
C. KB Russian Swing light x 21; rest 1 min x 3
55-55-55-55
+
10 min @ 85-90%
5 L Pull-ups
6 uneven push-ups (45# bumper and plate)
7 36" Box Jumps
7rds+13 finished rd + 11 after time

6+hrs

Swim
50M
100M
150M
200M

Clean & Jerk, Clean Pull, Back Squat > IWT: HPC's & Sprints

Wednesday 7-26

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2, 80% x 2+1 x 2
190-190-200-200
Clean Pull 85% x 4 x 3
215x4x3
Back Squat 78% x 5 x 3
345x5x3

IWT
3 Heavy TnG Hang Power Cleans
185-205-215-220-225
80 yd Sprint (down & back in wt room x 2)
rest 3 min x 5

Bike Ride

Tuesday 7-26

Bike Ride
14.14 miles
52:53 min
16.2 mph

Short loop, flat on the front good hills on the back

Halting Deadlift + Hang Clean, Clean Grip Deadlift, Snatch Balance, Jerk > AMRAP Pull/Chin-ups & HSPU

Monday 7-25

OLY TRAINING:
Halting Clean Grip Deadlift+ Mid-Hang Clean 70%x2x5
175x2x5
Clean Grip Deadlift 100%x5x3
250x5x3
Snatch Balance 70%x2x3... I did 5x5 to work on tech
95-105-115-125-135
Jerk 80%x2x5... from the floor, PC
215-225-225-225-225

A1. AMRAP dead hang alt chin/pull-ups
14-11-11-10
A2. AMRAP HSPU
16-12-9-9

Snatch, Snatch Pull, Front Squat > IWT: Deadlift & Burpees

Sunday 7-23

OLY TRAINING:
Snatch 75% x 2 x 2, 80% x 2 x 2
145x2x2-155x2x2-165x2-175x1
Snatch Pull 85% x 4 x 3
165x4x3
Front Squat 75% x 3 x 3
Front Rack 245x3x3
Arms Crossed 275x3x2

OPT TRAINING:
Dead Lift 4 heavy TnG
450-450-460-470-480
10 burpees AFAP
rest walk 3 min actively x 5

Swim

Saturday 7-23

Swim
50M breast stroke

50M free w/floatie
50M free
Rest 1min x 6

300M free w/floatie

Clean & Jerk, Clean Pull, Back Squat > Press, L Pull-ups > BJ's, KBS, Burpees, Hammer Swings

Friday 7-21

OLY TRAINING:
Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
170-170-190-190
Clean Pull 80% x 5 x 3
200x5x3
Back Squat 75% x 5 x 3
325x5x3

OPT TRAINING:
A1. Press @ 12X1; 2-3 x 3; rest 20 sec
205-215-225
A2. L Pull Ups x 10 x 3; rest 3 min
All Supinated

30 sec amrap BJ's - 20/14" @ 100%
20-21-23-22
30 sec amrap KBS - 2pd/1.5 pd @ 95-100%
16-16-16-15
30 sec amrap burpees @ 95-100%
12-12-11-12
30 sec amrap row cals @ 100%... subbed hammer swings
16(R)-12(L)-17(R)-14(L)
rest walk 7 min x 4

Halting Snatch Deadlift + Mid-Hang Snatch, Snatch Deadlift, Muscle Snatch + Snatch Balance + OHS, Push Press + Jerk > TGU

Thursday 7-20

OLY TRAINING:
Halting Snatch Deadlift + Mid-Hang Snatch 70% x 2 x 5
135x2x5
Snatch Deadlift 100% x 5 x 3
195x5x3
Muscle Snatch + snatch balance + OHS 5 x 3
135-145-145-150-150
Push Press + Jerk 60% x 2 x 3
185-195-205

OPT TRAINING:
100 TGU slow and steady (20/16 kg)
70... out of time (45# DB)

Snatch, Snatch Pull, Front Squat, > COVP Chin-ups

Tuesday 7-19

OLY TRAINING:
Snatch 70% x 2 x 2, 75% x 3 x 2
135-135-145x2-145x4
Snatch Pull 80% x 5 x 3
155x5x3
Front Squat 70% x 3 x 3
Front Rack 230x3x3
Arms Crossed 275-295-315


OPT TRAINING:
A. COVP Chin Ups - 20 x 5; rest 3 min
AMRAP strict, then kip to finish - alt pull/chin-ups
13-10-7-7-7 +5

IWT's: Clean & Jerk & DUers - Push Press & Rows > T2B, GHD, Ring Push-ups

Monday 7-18

3 sets:
10 TnG clean and jerk
135-135-135
Airdyne 90 sec @ 90%... Subbed DUers
rest 2 min
+
3 sets:
10 push press TnG
155-175-185
Row 90 sec @ 90%
rest 2 min
+
3 sets:
15 toes to bar
15 GHD sit ups
15 ring push ups
rest 1 min
As Rx'ed

TnG cleans sucked! first 2 sets were UB, 6 TnG + 4 singles on the last set

Bike Ride

Sunday 7-17

Bike Ride
18.03 miles
1hr 9min
15.9 mph

NW loop. Kept a steady pace on the flats and pulled some good hills

Muscle-ups, T2B, Box Jumps > IWT's: Bench & KBS - HPC & Push-ups

Friday 7-15

Buy-in Skill Development/Practice:
A. Muscle Ups - 3 unbroken @ game pace; rest 1 min x 4
6 progressions + 3 L Pull-ups
B. Toes to Bar practice - 3 min on kip
5x10 on the rings
C. Box Jumps 15 UB Tng; 20" x 4, rest 1min
As Rx'ed
+
3 sets
A1. 3-5 reps Bench Press 30X1 (70-79%); 5-10 sec rest (enough to get the bell)
295-315-340
A2. 15 Heavy KB Swings
80-90-100
rest 3 min b/t sets
+
3 sets
A1. 3-5 reps tough TnG hang power clean (70-79%); 0 sec rest
175-185-195
A2. 20 Push-ups
As Rx'ed
rest 3 min b/t sets

Snatch, Clean & Jerk > Front Squats, Rhythm Squats, Walking Lunges

Thursday 7-14

OLY TRAINING:
Snatch 60%x1, 65%x1, 70%x1, 60%x1x3
x2 and I went a heavier 125-125-145-135
Clean & Jerk - 60%x1, 65%x1, 70%x1, 60%x1x3
x2 145-155-165-145

OPT TRAINING:
A. Front Squat @ 32X1; 3-6 x 5; rest 4 min
185x5-185x5-185x6-195x6-205x4
B. Barbell Rhythm Squats @ 1010: 50 reps x 3 sets; rest 3 min
(full squat each time; unbroken reps; come up onto toes for 1st 10 reps at top, 2nd 10 reps stay flat at top, 3rd 10 reps come up onto toes at top, 4th set of 10 stay flat on feet, last set of 10 come up onto toes at top)
135-135-135
C. 200 walking lunges for time
9:14

My legs were jello afer this one... Rhythm squats were fun- NOT!

Bike Ride

Wednesday 7-13

Bike Ride
16 miles
55min
17.3 mph

Out and back to Smith's. Nice S breeze on the way back

Snatch, Clean & Jerk, Front Squat > Press & Weighted Chin-ups

Tuesday 7-12

OLY TRAINING:
Snatch 70%x1, 75%x1, 80%x1x2
135x2-140x2-150x2-155-160
Clean & Jerk 70%x1, 75%x1, 80%x1x2
175-185-195-195-205
Front Squat 70%x3, 75%x2, 80%x1
Front Rack 225-255x1-255-275
Arms Crossed 310x3-315x3

OPT TRAINING:
A. Press - 3,2,1; rest 5 min
185-225-245
B. Wtd Chin Ups x 3-4 x 3 rest 1:30 min
75x4-90x3-90x4 (pronated)
55x6 (supinated)

Swim

Monday 7-11

Swim

3 sets
50M Free
25M Kickboard
100M Free w/Floatie
50M Breast
50M Free
rest 3-4min b/t sets

I felt pretty good considering I havent been in the pool since the Willard Tri, 3 weeks... I gotta get in at least once a week, two would be better. Each set took 10-12 min, in the pool for 45 mins

IWT: TnG Deadlift & Box Jumps > TnG Deadlift, Russian Step-ups & Ring Dips

Sunday 7-10

TRAINING:
3 sets:
10 DL TnG - 315#
10 Box Jumps game pace - 30"
rest walk actively 6 min
As Rx'ed
+
3 sets:
A. DL TnG (inrease wt. each set)
365x8-385x8-405x6
B. 10 Russian Step-ups (ea. leg) - 24" Box
C. AMRAP Ring Dips
20-25-20
rest walk actively 6 min

Clean and Jerk, Clean Pull, Back Squat > Front Squat Cluster, Hang Squat Cleans

Friday 7-8

OLY TRAINING:
Clean & Jerk 75% x 2, 80% x 2, 85% x 1 x 3
185-195-205x1x3
Clean Pull 90% x 2 x 3
215-215-215
Back Squat 85% x 2 x 3
HIGH BAR 365-365-365
LOW BAR 405x3x2

OPT TRAINING:
A. Front Squat Cluster - 1.1.1.1 x 6; rest 4 min - 10 sec b/t reps
FRONT RACK 135-185-185-185-185
B. Hang Squat Clean - 3 x 3 @ 80%; rest 2 min
135-160-185-195-200-205

Power Snatch, Power Clean & Jerk, Snatch Balance > Push Press & Chins, HSPU & C2B Chins... MTB Ride

Wednesday 7-6:

OLY TRAINING:
Power Snatch 70% x 2 x 5
155 straight sets
Power Clean & Jerk 70% x 2 x 5
190 straight sets
Snatch Balance 80% x 1 x 3
155-155-155

OPT TRAINING:
A1. Push Press - 6,6,4,4; rest 90 sec
185-205-225-240
A2. Mixed Grip Chin Ups unwtd - amrap strict (-3) x 3; rest 90 sec
10-9-9-8
B1. HSPU x 10/set x 4; rest 90 sec
B2. CTB CHin Ups x 10 x 4; rest 90 sec
As Rx'ed

3+hrs

MTB Ride
Sac River Trails
Rode for a little over 2hrs

Snatch, Snatch Pull, Front Squat, OHS > HPC, KBS & Burpees

Tuesday 7-5

OLY TRAINING:
Snatch 75% x 2, 80% x 2, 85% x 1 x 3
140-150-160-160-160
Snatch Pull 90% x 2 x 3
170-170-170
Front Squat 80% x 2, 85% x 1, 90% x 1
Front Rack 255-275-295F-275
Arms Crossed 315-335-355
OHS - 80-85% x 3 x 3
185-185-185

5 RFT:
3 HPC, 185#
6 KBS, 2pd
9 Burpees
4:52

Bike Ride

Saturday 7-2

Bike Ride in IA on Raccoon River Trail
55.2 miles
3hrs 40mins
15 mph

Out and back from Redfield to Windsor Heights. Lunch @ Burger King. Kept a good pace except going through the park in Clive.