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.

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