Bike Ride

Monday 4-29

21 miles
1hr 12 min
16.2 mph

OPT: Wk 16 Day 1

Monday 4-29

A. Snatch pulls 3, 2, 1; rest 2 min
200-215-225
B. Snatch balance 3, 3, 3; rest 2 min
165-175-185
+
Crossfit open workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

102 Reps... felt like I was rolling pretty good until the set of 15 C2B pull-ups - they took a while 5+2's.  Finished 6 thrusters + 18 C2B after time

OPT: Wk 15 Day 3

Friday 4-26

A. Power clean; build to a tough single
225-245-265-280 (F-F)-270 (F-F)
B. 3 min max reps power cleans @85% of A
225 x 11 + 6 misses/high pulls, grip/front rack
+
10-->1 unbroken ladders
Power snatch 95/55#
box jumps 24/20
8:18

pretty sure I repeated the round of 4

IWT: HPC+Thruster & Bar Hop Burpees

Thursday 4-25

IWT: 10-8-6-4-2
HPC + Thruster, 135#
Bar Hop Burpees
3:1 rest

OPT: Wk 15 Day 2

Wednesday 4-24

A. Press 10, 8, 6, 4, 2; rest 2 min
155-170-180-185-195
B. Close grip bench press; 2-3x3; rest 2 min
350x2-325-335x2
+
3 rounds for max reps @90%:
2 min row, rest 1 min
1 min hand release push ups, rest 30 seconds
30 seconds toes to bar
rest 3 min

373 total reps

Row = 78-79-82
HR PU = 35-33-33
T2B = 11-11-11

Met-con

Tuesday 4-23

10 Rds, 5 reps of each:
R arm DB Snatch, 55#
Box Jump, 30"
Toes 2 Bar
L arm DB Snatch, 55#
Ball Slams, 20#

not for time, I jumped in with the off season FB kids after school

OPT: Wk 15 Day 1

Monday 4-22

A. Squat clean; 3 reps on the minute for 10 min @ 55-70% 1rm
145x3 sets - 155x3 - 165x3 - 175x1
B. Muscle ups; 2-3 perfect reps on the minute for 15 min
3 reps off knees OTM
+
15-12-9
Squat clean 135/75#
CTB chin ups
7:49

Bike Ride

Sunday 4-14

18.6 miles (25 mph wind)
1 hr 15 min
14.6 mph

OPT: Wk 13 Day 3

Friday 4-13

A. 1 1/4 Front Squat - 6, 4, 2
255-275-295
B. Power Snatch - 3RM, TnG
High Hang - 135-145-155-165
+
21-15-9
Deadlift, 275#
Box Jump, 30"
7:32

Bike Trainer

Thursday 4-11

10 miles
70%/90% commercials
35:30 16.6mph

OPT: Wk 13 Day 2

Wednesday 4-10

A. Behind the neck push press 5, 5, 5; rest 2 min
165-185-200
B. Amrap sets of 3 unbroken hspu in 7 min
15 sets
+
Fran
21-15-9
thruster 95/65
chin up
2:46 PR

I am pretty sure that I have hit a couple other sub 3min, but 2:55 on 6-1-10 is the fastest showing on blog

OPT: Wk 13 Day 1

Monday 4-8

A. Pause above the knee power clean 2, 2, 2, 1, 1, 1; rest 3 min
225-235-245-255-265-275 (PR for HPC &/or PC)
B. Power snatch from high blocks; build to a tough single
180 - power snatch
+
Crossfit open workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible
72 reps

Bike Trainer

Monday 4-8

10 miles
70% during show
90% during commercials
37min 16.0mph

Bike Trainer

Sat 4-6

10 miles
70% during show
90% during commercials
39min 15.6mph

OPT: Wk 12 Day 3

Friday 4-5
TRAINING:
A. Weighted chin up 2, 2, 2; rest 2 min
100-105-110+
15 min amrap: 100 power clean 95/65#
75 chin ups
50 front squat 95/65#
25 toes to bar
187 reps + finish after time

Spartan Tire Flips + Sledge Hammer & Sprints

Thursday 4-4

5 Spartan Tire Flips
Sledge Hammer 5 R/5 L
rest 2 min x 7 sets
+
Sprints:
400M, rest 4 min
300M, rest 3 min
200M, rest 2 min
100M

OPT: Wk 12 Day 2

Wednesday 4-3

A. Incline bench press; 8-10x3; rest 2 min
205-220x9-225x7
+
For max reps:
5 min burpees
4 min double unders
3 min airdyne calories (Row)
2 min push press 75/45#
1 min hand release push ups
406 (67+151+102+57+29)

IWT: Power Clean + Push Press & Prowler

Tuesday 4-2

IWT:
3 Power Clean + Push Press (1+1), 185#
Prowler Sprint D/B, 135#
rest 60sec x 10 sets

OPT: Wk 12 Day 1

Monday 4-1

A. Deadlift 5, 4, 3, 2, 1; rest 3 min
425-455-480-500-515
+
For max reps:
3 min Squat clean 165/110
2 min squat snatch 135/90
1 min max reps thrusters 105/70 (must switch out your own weights)
17-9-14