PM Training:
Pause Deadlift (2sec at Knee)
2 Sets of 5 @70%
4 Sets of 5 @80%+
Strict Chest to Bar Pull Up-8 x6 Sets
Sunday, November 8, 2020
Friday, November 6, 2020
Training Log: 11/5/20
AM Training:
5 Rounds of:
Log Strict Press-8 Reps
Stone to Shoulder: 90sec Max Reps
-Then-
3 Sets Each Arm of:
1 Arm Swing-6 (53# KB)
1 Arm Clean-6
1 Arm Snatch-6
-then-
Class WOD:
2min AMRAP x4 Rounds(2min Rest Between Rounds)
Strict Handstand Push Ups-10
Max Double Unders in Remaining Time
(403 Double Unders)
-2min Rest-
5000M Ski Erg: 24:53
Lunch Training:
Mace Practice: Flow and 10 & 2's
3 Sets of 20/ 10 &2's w/15# Mace
PM Training:
Mace Flow (10/15#) w/ Lunges and Squats: 20min:
-Then-
2min on/2min off: x4 Rounds
Max Rep Burpees/No Jump
(120 Total Reps)
Thursday, November 5, 2020
Training Log: 11/4/20
AM Training:
3min EMOM:
Power Snatch + Hang Power Snatch: 2+2 @60%
-1min Rest-
5min EMOM:
Power Snatch + Hang Power Snatch: 1+2 @70%
-1min Rest-
6min EMOM:
Power Snatch-1 @75%+
(130#)
-Then-
3min EMOM:
Power Clean + Hang Power Clean: 2+2 @60%
-1min Rest-
5min EMOM:
Power Clean + Hang Power Clean: 1+2 @70%
-1min Rest-
6min EMOM:
Hang Power Clean-2 @75%+
(175#)
Lunch Training:
Heavy Bag Training: 3 Rounds of 6min
Wednesday, November 4, 2020
Training Log: 11/3/20
AM Training:
Push Press:
4 Sets of 6 (150-155)
3 Sets of 3 (160-165)
2DB Bent Row-12 (80#x3 Sets/90#x3 Sets)
-Then-
5 Sets of:
Bench Press-7 (165)
Strict C2B Pull Up-8
1KB Racked Pistol-4L/4R(35#)
-Then-
Bench Press-5 x3 Sets (170)
Tuesday, November 3, 2020
Training Log: 11/2/20
AM Training:
Every 2min x6 Rounds:
Back Squat-6 @70%
-Then-
5 Rounds of:
T-Bar Swings-12 (125#)
Muscle Ups-8 (Strict As Possible)
Lunch Training:
Heavy Bag Training: 12min
-Then-
5 Rounds of:
Dip Bar Leg Raises-20
Mace Bell Flow and 10 &2's(20 Reps Total) 15#
Monday, November 2, 2020
Training Log: 11/1/20
AM Training:
14min EMOM:
1 Round of "Cindy"-Even
Hang Power Clean-2-2-3-3-1-1-1 (Start @65% Add During)
(180)
-Then-
14min AMRAP of:
Row-60 Cal
Swing(A)-20(53#)
Box Jump Over-15(25")
HSPU-10
(2 Rounds + 30cal RX)
PM Training:
3 Rounds of:
Monkey Bar Complex:
Neutral Grip Pull Up-5
Lateral Monkey Bars-10ft Left
Neutral Grip Pull Up-5
Lateral Monkey Bars-10ft Right
Neutral Grip Pull Up-5
Dip Bar Push Ups/Dips-20-22 Reps
Kettlebell Hack Squat-12 (53#)
-Then-
L-Sit Pull Ups-10-12 Reps
Dip Bar Push Ups/Dips-20-22 Reps
Kettlebell Hack Squat-8 (70#)
Thursday, October 29, 2020
Training Log: 10/29/20
AM Training:
Bench Press-6x6 Sets @
Farmers Walk-160ft(40/40x2) Drop Every 40ft(140 Each Hand) x3 Sets
Farmers Walk-80ft(40/40) Drop Each 40ft(160 Each Hand)
-Then-
4 Rounds of:
Close Grip Bench-9 (Body Weight +15#)
Weighted Ring Row-12-18 Reps (25# Plate)
-Then-
Class WOD:
5 Rounds of:
Deadlift-12(185#)
Wall Ball-24(20#/10ft)
(10:14 RX)
-5min Rest-
5 Rounds of:
Shoulder to Overhead-12(135#)
Row-24 Cals
(14:44 RX)
Total Time Including Rest: 29:58 RX
-2min Rest-
Max Plank Hold: 2min
Lunch Training:
Mace Flow Practice: 12min
Training Log: 10/28/20
AM Training:
4 Rounds of:
Log Clean & Press- 90sec Max Reps
Barbell Bent Row-12-15 Reps (155-165)
-Then-
7min EMOM of:
Power Snatch-3 @65%+
-1min Rest-
5min EMOM of:
Power Snatch-2 @75%+
-Then-
7min EMOM of:
Hang Power Clean-3 @70%+
-Then-
7min AMRAP of:
Push Press-10(135#)
Double Under-20
(4 Rounds RX)
-3min Rest-
7min AMRAP of:
Target Burpees-Max Reps(85 Reps RX)
Lunch Training:
7 Rounds of:
Mixed Grip Pull Ups-10-15 Reps*
Dips/Dips Bar Push Ups-12-20 Reps
(*Wide Arm/ Neutral Grip on Monkey Bars/L-Sit)
-Then-
2 Sets of 12 KB Hack Squats(53#)
2 Sets of 8 KB Hack Squats(70#)
-Then-
Mace Practice-10min
Training Log: 10/27/20
AM Training:
Pause Back Squat + Back Squat: 3+3 @70%
Back Squat-4 @75%
2KB Alt Cleans(Gorilla Cleans)-16 Reps(53#)
Tuesday, October 27, 2020
Training Log: 10/26/20
AM Training:
Barbell Cluster: 10-8-6-4-2 (135#)
T2B> 20-16-12-8-4
Lateral Burpee
-Then-
3 Rounds of:
Wall Ball-20 (20#/10ft)
Power Clean-5 (165#)
Lunch Training:
15min Heavy Bag:
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