last three weeks...opened up CF Syracuse took all my time up

Week 1

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Power Clean and Split Jerk, 1 rep x 6 sets, 3 min - 1st set @ 205lb, 2nd set @ 225lb, 3rd set @ 245lb, and repeat 205/225/245 loading parameter

done

B. Front Squat @ 20X1, 3-3-3, 5 min - start @ 80% RM

265(3) - 285(3) - 295(3)

C. For time:

Squat Clean @ 225lb - 6,5,4,3,2,1

Unbroken Muscle-ups - 5,5,5,5,5

had to run from the parking lot, up two flights of stairs to get from Barbell to Rings

14:58 

Tuesday - LP2 + LEnd1

3 sets ALL OUT:

10 Power Clean @ 135lb

10 Burpees to 6" OH

Rest 8 x work time

:40 - :41 - :41

+

2 sets @ 95-97%:

15 Power Clean @ 115lb

15 Burpees to 6" OH

Rest 6 x work time

1:05-1:03

Wednesday - MAP Scenario's 

For time @ 85-90%:

Row 500m

150 Double Unders

+

 3:29

Rest 5 min

+

10,9,8,7,6,5,4,3,2,1 @ 85-90%:

OHS @ 95lb

Box Jumps - 24" - step down

+

6:41

Rest 5 min

+

For time @ 85-90%:

Right Arm KB Snatch - 24kg - 15,12,9,6,3

Left Arm KB Snatch - 24kg - 15,12,9,6,3

+

3:55

Rest 5 min

+

For time @ 85-90%:

Wall Balls - 20# - 21,18,15,12,9

Toes to Bar - 7,7,7,7,7

 5:18

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Above Knee Power Snatch Cluster, 1.1 x 5 sets, 4-5 min - drop each rep, pause in hang position each rep

185 - 185 - 190 - 190 - 190 

B. Squat Snatch Cluster, 1.1.1 x 5 sets, 2-3 min - use 175lb per set

Got it 

C1. DL @ 20X0, 3 touch n go reps x 10 sets, 30 sec - use hook grip, start @ 275lb, add 10lbs per set

C2. HSPU to Extra Depth @ 20X0, 2-3 reps x 10 sets, 30 sec - no kip

did not have extra depth set up so I did 5 sec negatives to make up the difference

Saturday 

AM - LEnd tester 

For time ALL OUT:

30 Thrusters @ 95lb

Row 500m

2;42....that was painful

PM - Aerobic tester

3 rounds for time:

21 KBS - 32kg

21 Wall Balls - 20#

21 Box Jumps - 30" - step down every rep

 ran out of time...I eventually do this wod but not for another week

Sunday - off

Week 2

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Power Clean and Split Jerk, 1 rep x 8 sets, 3 min - 1st set @ 205lb, 2nd set @ 225lb, 3rd set @ 245lb, 4th set @ 255lb and repeat - got it

B. Front Squat @ 20X1, 3-3-2-2, 5 min - start @ 80% RM

265(3) - 297(3) - 308(2) - 330 (1) very close, if it was a perfect second set I would have gotten it

C. For time:

21 unbroken OHS @ 135lb

21 unbroken Chin-ups

15 unbroken OHS @ 135lb

21 unbroken Chin-ups

9 unbroken OHS @ 135lb

21 unbroken Chin-ups

5:25, no broken attempts 

Tuesday - LP2 + LEnd1

3 sets ALL OUT:

10 touch n go DL @ 225lb

100m Row Sprint

Rest 8 x work time

:36 - :37 - :36

+

3 sets @ 95-97%:

15 Thrusters @ 95lb

Row 200m

Rest 6 x work time

1:14- 1:12- 1:14

Wednesday - MAP Scenario's 

For time @ 85-90%:

GH Sit-ups - 21,15,9

Wall Balls - 9,15,21

4:09

+

Rest 5 min

+

For time @ 85-90%:

35 Burpee Box Jumps - 24" - Regional Standard

+

3:02

Rest 5 min

+

For time @ 85-90%:

15 Knees to Elbows

50 Double Unders

12 K2E

50 Double Unders

9 K2E

50 Double Unders

6 K2E

50 Double Unders

3 K2E

+

4:36

Rest 5 min

+

35 Burpee Box Jumps - 24"

3:15

+

Rest 5 min

+

For time @ 85-90%:

Row 500m

25 Air Squats

Row 500m

25 Air Squats

4:30

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Above Knee Power Snatch, build to 1RM

 220 was so very close and I just couldn't let go but I never got it...got 215

B. Above Knee Squat Snatch. Snatch Balance, 1.1 x 5 sets, 3 min - use moderate load, keep reps perfect, nothing over 200lbs 176 for all sets

C1. Power Clean Cluster, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 1 min - 1st set @ 225lb

225 - 240 - 245.5(got them all)

C2. Kipping HSPU to Extra Depth, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 1 min

went super deep, got them all

Saturday 

AM - LEnd tester 

5 rounds for time:

5 DL @ 275lb

10 Burpees 

*Goal is sub 3 min

2:54...after moving 3,500 sq feet of rubber matting...exhausted 

PM - Aerobic tester

3 rounds for time:

21 KBS - 32kg

21 Wall Balls - 20#

21 Box Jumps - 30" - step down every rep

no time...again 

Sunday - off

Week 3

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Power Clean and Split Jerk, quickly build to a heavy single, not a max

265lbs...super tired but that felt good, had way more but didn't want to push it, exhausted from lack of sleep

B. Front Squat @ 20X1, 2-2-1-1-1, 5 min - start @ 85% RM

 285(2) - 305(2) - 315(1) - 325(1) - 335(1)

I took like 15 minute rest periods b/w sets here b/c I was working out during the open house from my gym so people woudl walk in, I would talk to them and then catch a quick set when I was free...335 of a PR

C. 5 sets:

7 Front Squat @ 225lb

45-60 sec

7 Muscle-ups

45-60 sec

done it

Tuesday - LP2 + LEnd1

3 sets ALL OUT:

10 touch n go Power Snatch @ 135lb

12 Burpees to 6" OH

Rest 8 x work time

:57-:56-:56

+

3 sets @ 95-97%:

12 touch n go Squat Clean @ 155lb

Row 200m

Rest 5 x work time

1:35- 1:48(couldn't go touch and go, exhausted, lack of sleep) 1:39...got this touch n go, got pumped up and made it happen

Wednesday - MAP Scenario's- totally missed this day, first week of gym opening

21,18,15,12,9,6,3 @ 85-90%:

KBS - 24kg

Air Squats

+

5 min

+

10 rounds @ 85-90%:

5 Toes to Bar

35 Double Unders

+

5 min

+

For time @ 85-90%:

10 Ring Dips

10 Box Jumps - 30" - step down

Row 300m

10 Ring Dips

10 Box Jumps - 30" - step down

Row 300m

10 Ring Dips

10 Box Jumps - 30" - step down

+

5 min

+

25,20,15,10,5 @ 85-90%:

DL @ 115lb

Wall Balls - 20#

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Squat Snatch, build to a 1RM

 missed 225, missed 235, and proceeded to miss 245 for 5 or 6 attempts...I was closer on these attempts then I was on previous attempts with 245 and again, totally exhausted from lack of sleep

B. 3 Position Squat Snatch (high hang, above knee, floor), 3 reps @ moderate load x 7 sets, 2 min - no fails

 165 for all sets, no fails

I ran out of time for this stuff so I did something a little crazy on sunday 

C1. DL @ 12X1, 5 reps @ 50% RM x 8 sets, 30 sec - focus on speed off the floor

C2. Strict HSPU's, AMRAP (-2) x 8 sets, 30 sec

Saturday 

C1. DL @ 12X1, 5 reps @ 50% RM x 8 sets, 30 sec - focus on speed off the floor

225 for all sets

C2. Strict HSPU's, AMRAP (-2) x 8 sets, 30 sec

14-9-6-6-6-6-5-5

One hour rest 

AM - LEnd tester 

For time:

6 Power Clean @ 175lb

10 Burpees to 6" OH

8 Power Clean @ 155lb

10 Burpees to 6" OH

10 Power Clean @ 135lb

10 Burpees to 6" OH

12 Power Clean @ 115lb

*Have some change the weights for you!!!!!!

3;38...new gym so I just set up 4 bars : )

3 hours rest 

PM - Aerobic tester

3 rounds for time:

21 KBS - 32kg

21 Wall Balls - 20#

21 Box Jumps - 30" - step down every rep

9:47...did it at 10pm at night and had to use a 32inch box. smashed by face on the gym wall but I FINALLY GOT IT DONE

 

Sunday - off

Notes: This last three weeks has been a huge transition, leaving old job...thank god, opened new gym and started classes in this period and only missed a couple workouts, pleased with that.  lost a ton of sleep but looking forward to more soon