OPT: Wk 5 Day 3

Thursday 7-11

A. Push jerk; 2 reps on the min for 10 min @70% 1rm

155x3 sets-165x3 sets-175x3 sets-185

B. Muscle ups; 3 reps on the min for 12 min
off toes

+

push up - 2 min max = 82

rest 10 sec

squats - 2 min max = 87

rest 10 sec

chin ups- 2 min max = 45

rest 10 sec

sit ups - 2 min max = 40

rest 10 sec

lunges - 2 min max = 60

rest 10 sec

ring dips max - 2min = 30

OPT: Wk 4 Day 2

Tuesday 7-2

A. Thruster; build to a tough single
185-215-235-255-275

B. Drop to 80% of A and perform 2 reps on the min for 10 min
215 x 2 reps OTM for 10 sets

C. Hang squat snatch from below the knee 2, 2, 2; rest 3 min
95-115-135-145-155

+

5 TnG squat clean

Sprint 100m @95%

rest 3-5 min x6
(weight/time/recovery)
1. 135#/:31/3min
2. 145#/:30/3:30
3. 155#/:28/4min
4. 165#/:30/4:30
5. 175#/:29/5min
6. 185#/:30

OPT: Wk 2 Day 3

Thursday 6-20

A. Hang Squat clean; 5 reps on the min for 10 min @55-60% 1rm
155 x 5 x 8 sets  - 155 x 4 x 2 sets OTM

B. Snatch balance; 2, 2, 2, 1, 1, 1; rest 2 min
155-175-185-195-205-215

+

3 sets @100%

10 unbroken thrusters 95/65

Row sprint 20 seconds @100% (250M)

rest 3 min
:56-:54-:55

+

3 sets @100%

10 TnG power clean 135/95#

Airdyne sprint 20 seconds @100% (10 Burpees AFAP)

rest 3 min
:46-:45-:45

 

Back Squat + IWT: Deadlift & Prowler

Wednesday 5-1

A.  Back Squat: 10-8-6-4-2
385-410-435-455x3-475 + 315x20
+
5 Rds:
10 TnG Deadlift, 315#
Prowler Sprints D/B, 100#
rest 3:1

I haven't had a bar on my back in just over a month since our last de-load... figured max at 515, probably closer to 490-500 right now

IWT: HPC+Thruster & Bar Hop Burpees

Thursday 4-25

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

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 9 Day 3

Friday 3-1

A. Squat snatch; build to a max in 8 min

135-150-160-170

B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps

135 x 15

C. TnG power clean; build to a 5RM

185-205-215-225

+

 

3 rounds for max reps:
1 min power cleans 185/115#
12-9-8
Rest 15 seconds
1 min thrusters 135/95
15-11-9

Rest 15 seconds

1 min airdyne for calories

17-14-13 (Burpees)

Rest 2 min

OPT: Wk 2 Day 1

Monday 1-7

A. Back squat 3, 1, 3, 1; rest 2 min

435-475-455-500

B. Snatch balance; 3, 2, 1, 1, 1; rest 2 min

135-150-160-170-180

+

1 min max reps power clean and jerk 135
13-13-12
1 min max reps no push up burpee box jumps 24"
15-16-15 (forgot burpee)
1 min max calories airdyne
plate pushes for 1 min
Rest 12 min x3

OPT: Wk 1 Day 1

Monday 12-31

TRAINING: (Being)
A1. Back squat 4, 2, 4, 2; rest 10-20 sec
385-405-435-475
A2. Weighted dip 8, 8, 6, 6; rest 90 seconds
25-35-40-45
B. Hang squat snatch; build to a 3 rep max in 3 attempts
(each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
125-135-150
C1. Push jerk 2-3 tough reps x5; rest 10 seconds
175-185-195-205-215
C2. Amrap unbroken hspu x5; rest 3 min
3-3-3-3-2
+
2 min AMRAP @95%
7 thrusters 95#
7 chin ups
Rest 6 min x4
3+2-3-3-2+7

Wk 4: C&J, Back Squat Volume & IWT

Monday 12-17

Clean & Jerk x 1 x 3
205-210-215
Back Squat Volume
350x10-360x10-375x8-385x8-400x6
+
IWT
5 HPC, 215
10 SG Chins
10 Burpees AFAP
rest 3-4 min x 5

Wk 3: C&J , Back Squat Volume & IWT

Monday 12-10

Clean & Jerk - x 1 x 4
195-200-205-210
Back Squat Volume
345x10-355x10-370x8-380x8-395x6
+
IWT
5 HPC, 210
10 SG Chins
30 DUers
rest 2-3 min x 5

Wk 2: Snatch, Back Squat ME/PM & IWT

Friday 12-7

Snatch - x 1 x 5
135-140-145-150-155
Back Squat - ME/PM
280x8-380x5-455x3-480x1x3-380x5
+
IWT
5 HPS, 155
10 Pull-ups
10 Burpees AFAP
rest 2-3 min x 3

Wk 2: C&J, Back Squat Volume & IWT

Monday 12-3

Clean & Jerk x 1 x 5
185-190-195-200-205
Back Squat Volume
340x10-350x10-365x8-375x8-390x6
+
IWT
5 HPC, 205
10 SG Pull-ups
30 DUers
rest 2:30-3 x 5

Wk 1: Back Squat Volume + IWT

Monday 11-26

Back Squat Volume 10-10-8-8-6
335-345-360-370-385
+
IWT:
5 Box Jumps, 30"
400M Run
15 GHD

Wk 4: Snatch & Back Squat ME/PM + IWT

Friday 11-16

Snatch - 85% x 1 x 4
145 x 1 x 4
Back Squat - ME/PM
290x8-385x5-455x3-480x1x3-385x5
+
IWT
5 HPS, 145#
10 C2B Chins
Plate Push D/B x 2
rest 3-4 min x 3

Wk 4: C&J, Back Squat Volune + IWT

Monday 11-12

Clean & Jerk - 80% x 1 x 5
135-155-170-185x1x5
Back Squat Volume - 10-10-8-8-6
335-345-360-370-385
+
IWT:
5 HPC
185-185-195-195-205
30 DUers
rest 2-3 min x 5

Wk 3: Snatch & Back Squat ME/PM + IWT

Friday 11-9

Snatch - 80% x 1 x 5
95-110-125-140x1x5
Back Squat - ME/PM, 8-5-3-1-1-1-5
285-390-450-475-475-475-390
+
IWT
5 Power Snatch, 140
Run 400M
20 Sledge Hammer
rest 2-3 min x 3
+
2 Sets:
10 DH Pull-ups
20 Push-ups

Wk 2: Front Squat 5x5 + IWT: Deadlift & Box Jumps

Wednesday 9-26

Front Squat - 5 x  5
225-240-255-270-280
+
IWT:
10 TnG Deadlift
365-380-390-395-400 (7+1+1+1)
10 Box Jumps, 30"
rest 3 min x 5

Deload > 5x5 Back Squat & Deadlift + Sled Pulls & Sprints

Thursday 9-13

Back Squat - 5x5 @ 65-70%
315-315-315-315-315
Deadlift - 5x5 @ 65-70%
365-365-365-365-365
+
3 Rds:
Sled Pulls @ 100%, 90#
Sprint back (50-60yds)
Rest 2:1

next time shorter distance or longer rest...

Wk 4 Day 2

Wednesday 9-5

A. OHS - 3x3
185-195-205
B. Bench - pause 3x10
225-225-225
C1. DB Incline + DB Flat Bench - 3x10
60-65-65
C2. DB Flys - 3x10
30-30-30
C3. Face Pulls - 3x10 over/under
30-30-30
+
5 Rds:
5 bench jumps D/B x 2
5 burpees AFAP
20 KBS, 55#
2:1 rest