Saturday 12/31/16

Snatch 
3.2.1 (185)
3.2.1 (195)
3.2.1 (205)
1x1 (215)
1x1 (225)
1x1 (235) 

Snatch Pull
2x3 (275)
3x2 (295)

Back Squat 
1x3 (315)
1x3 (365)
2x3 (405) 

 

Thursday 12/29/16

Sled Push (alternate with partner)
800m Push (180) 

(rest 5:00)

Sled Pull (alternate with partner)
400m (180) 

Wednesday 12/28/16

EMOM
1 Clean + 1 Jerk
135/145/155/165/175/185/195/205/215/225
(rest 1:00) 
235/245/255/265/275/285

Push Press
1x1 (225)
1x1 (245)
1x1 (265)
2x1 (285)

Clean Pull
4x3 (315) 

Monday 12/26/16

Snatch 
70% 1x3 (185)
75% 1x3 (200)
80% 4x2 (215)

Deficit Snatch Pull
90% 4x3 (245)

Back Squat 
70% 1x3 (315)
75% 1x3 (345)
80% 3x3 (365) 

Friday 12/23/16

3 rounds:
8 Earthquake Bar Presses (70)
(rest 1:00)
8 Earthquake Bar Presses (BTN) (70)
(rest 1:00)

6 rounds:
8 Pull-ups 
(rest 1:30)

6 rounds:
10 Bar Dips
(rest 1:00)

6 rounds:
10 Seated Rows (135)
(rest 1:00)

3 rounds:
15 Face Pulls (25)
15 Triceps Ext (25)
15 Plate Raises (45)
(rest 1:00) 

 

Thursday 12/22/16

Sled Push
20yrds (90)
20yrds (135)
20yrds (180)
20yrds (225)
20yrds (270)
20yrds (315)
20yrds (360)
20yrds (405)
20yrds (450)
20yrds (495) 
(Work:Rest 1:3)

Rest 5:00

Sled Pull
20yrds (90)
20yrds (135)
20yrds (180)
20yrds (225)
20yrds (270)
20yrds (315)
20yrds (360)
20yrds (405)
(no rest between pulls)

Rest 10:00

Backwards Sled Pull
40yrds (180)
40yrds (180)

 

Wednesday 12/21/16

Clean
1x2 (225)
1x2 (245)
4x2 (265)

Push Press 
1x2 (185)
4x2 (225)

Front Squat 
1x2 (275)
2x2 (315)
2x2 (335) 

 

Monday 12/19/16

Muscle Snatch
1x1 (185)
1x1 (195)
1x1 (205)
1x1 (215)

Power Snatch
1x1 (185)
1x1 (205)
3x1 (225)

Snatch
1x1 (225)
1x1 (235)
2x1 (245)

Back Squat
1x1 (315)
1x1 (365)
1x1 (405)
1x1 (455)

Broad Jump
5 attempts (best 102")

Friday 12/16/16

Bench Press
5x (225)
5x (245)
5x (255)
5x (265)
5x (255)
5x (245)
5x (225) 

Weighted Dip 
5x (45)
5x (70)
5x (90)
5x (70)
5x (45) 

3 rounds:
10 Strict Pull-ups 
10 Handstand Push-ups 
(rest 1:00)

4 rounds:
10 Seated Row (135)
(rest 1:00)

Lateral Raise 
15x (15)
12x (20)
9x (25) 

Thursday 12/15/16

Sleds
100yrd Pull (135)
100yrd Push (135)

Rest 5:00

40yrd Pull (135)
40yrd Push (135)

Rest 5:00

40yrd Push (135)
40yrd Push (180)
40yrd Push (225)
40yrd Push (270)

Rest 10:00

40yrd Pull (135)
40yrd Pull (180)
40yrd Pull (225)
40yrd Pull (270)
40yrd Pull (225)
40yrd Pull (180)
40yrd Pull (135)

Rest 5:00

40yrd Backward Pull (135)
40yrd Backward Pull (135)  

 

Wednesday 12/15/16

Muscle Snatch 
1x2 (155)
1x2 (165)
1x2 (175)
1x2 (185)
1x2 (195)
1x2 (205)

Power Snatch 
1x2 (155)
1x2 (175)
1x2 (195)
1x2 (215)

Snatch 
1x2 (185)
1x2 (205)
1x2 (225)

Back Squat 
1x2 (315)
1x2 (365)
1x2 (405)

 

Monday 12/12/16

Muscle Clean 
1x3 (155)
1x3 (165)
1x3 (175)
1x3 (185)
1x3 (195)

Power Clean 
1x3 (225)
1x3 (245)
1x3 (265)

Clean 
1x3 (225)
1x3 (245)
1x3 (265)

Back Squat 
1x3 (315)
3x3 (365) 

 

Friday 12/9/16

Bench Press

2x5 (225)

2x3 (275)

2x1 (315)

Weighted Neutral Grip Pull-up

1x5 (10)

1x5 (20)

1x3 (30)

1x3 (40)

1x1 (50)

1x1 (60)

1x1 (70)

1x1 (80)

3x1 (90)

Seated Row

15 (90)

12 (115)

9 (140)

9 (165)

6 (190)

4 rounds:

10 Triceps Ext (45)

10 Face Pulls (45)

10 Plate raises (45)

(Rest 1:00)

Cable Curl

3x15 (10)

Cable Upright Row

3x15 (10)

 

 

Thursday 12/8/16

Sled Pull
40yrds x (45)
40yrds x (90)
40yrds x (135)
40yrds x (180)
40yrds x (225)
40yrds x (270)
40yrds x (315)
40yrds x (360)

Rest 10:00

Sled Push
40yrds x (45)
40yrds x (90)
40yrds x (135)
40yrds x (180)
40yrds x (225)
40yrds x (270)
40yrds x (315)

Rest 10:00

Backwards Pull
40yrds x (90)
40yrds x (90)

Wednesday 12/7/16

Muscle Snatch 
1x3 (135)
1x3 (145)
1x3 (155)
1x3 (165)
1x3 (175)

Power Snatch 
1x3 (155)
1x3 (175)
1x3 (195)

Snatch 
1x3 (175)
1x3 (195)
1x3 (215)

Front Squat 
1x3 (225)
1x3 (275)
1x3 (315)

 

Monday 12/5/16

Back Squat 
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (440)
1x1 (462)

Push Press 
1x1 (242)
1x1 (264)
2x1 (286)

Power Clean 
1x1 (242)
1x1 (264)
1x1 (286)
2x1 (308)  

Not Timed:
21-15-9
Back Extension
Toes to Bar 

Sunday 12/4/16

South Mountain Hike
Marcos de Niza

Friday 12/2/16

Bench Press
5x3 (265)
3x5 (225)

Weighted Pull-up
3x (10/20/30/40/50/40/30/20/10)

Handstand Push-up
10-9-8-7-6-5-4-3-2-1

5 rounds 
10 Triceps Extension (35)
10 Face Pulls (35)
10 Plate Raises (35) 
(rest 1:00)

Cable Curls
15-12-9 (10)

 

Thursday 12/1/16

Sled Push
8x 40yrds (180)
(4 man relay) 

 

Wednesday 12/30/16

Back Squat 
1x9 (365)

Push Press (from back)
1x9 (225)

Clean Deadlift
1x9 (365) 

 

Monday 11/28/16

Back Squat 
1x3 (315)
3x3 (365)

Push Press 
1x3 (185)
3x3 (225)

Power Clean 
1x3 (185)
3x3 (225)

Reverse Hyper 
1x20 (50)
1x20 (100)

 

Sunday 11/27/16

Superset
5 Bench Press (185/205/225/245/265)
5 Weighted Pull-ups (10/20/30/40/50)
(rest 1:30)

Drop Set 
Bench Press (275x4, 225x4, 185x2, 135x4)

Drop Set 
Weighted Pull-up (50x3, 40x3, 30x2, 20x2, 10x3)

15-12-9
Triceps Ext (35)
Face Pull (35)
Plate Raise (35) 
(rest 1:00)

3 rounds:
12 Seated Rows (135)
12 Ring Dips
(rest :30)

15-12-9
Cable Curls (10)

Saturday 11/26/16

South Mountain 
Trail Run - Marcos de Niza

Wednesday 11/23/16

Back Squat 
1x7 (275)
1x7 (315)
1x7 (365)

Push Press (from back)
1x7 (185)
1x7 (205)
1x7 (225)

Clean Deadlift
1x7 (275)
1x7 (315)
1x7 (365)

 

Tuesday 11/22/16

Superset
5 Bench Press 185/205/225/245/265/245/225/205/185
10 Seated Rows 125/135/145/155/165/155/145/135/125
(rest 2:00 between sets)

Superset 
21-15-9
Bar Dips
Lat Pull Downs (90)
(rest :30)

Supeset
10 Cable Curls (20)
10 Push-ups 
(rest :15)

Cable Upright Row
21-15-9 (10) 

 

Monday 11/21/16

Back Squat 
1x3 (315)
3x3 (365)

Thruster
1x3 (185)
1x3 (205)
3x3 (225)

Power Clean 
1x3 (185)
1x3 (205)
1x3 (225)
2x3 (245)

 

Saturday 11/19/16

South Mountain Trail Run 
Ridge Line (52:27)

 

Friday 11/18/16

5 rounds:
5 Bench Press (185/205/225/245/265)
5 Wt Pull-ups (10/20/30/40/40)
(rest 2:00)

Earthquake Bar Press
4x8 (100)

5 rounds:
10 Triceps Ext (35)
10 Face Pulls (35)
10 Plate Raises (35)
(rest 1:00)

 

Wednesday 11/16/16

Back Squat 
1x5 (275)
1x5 (315)
1x5 (365)

Clean Deadlift (floating)
1x5 (275)
1x5 (315)
1x5 (365)

Snatch Push Press
1x5 (185)
1x5 (205)
1x5 (225) 

 

Monday 11/14/16

Back Squat 
3x3 (365)

Push Press
3x3 (225)

Power Clean 
3x3 (225) 

 

Sunday 11/13/16

Hike Ridgeline
3.25 miles at South Mountain 

 

Friday 11/11/16

Bench Press
1x5 (225)
1x5 (245)
1x5 (265)
1x8 (225) (Tempo 31X1)

Seated Row
1x15 (95)
1x15 (105)
1x15 (115)
1x15 (125)
1x15 (135)

15-12-10
Triceps Ext (35)
Face Pull (35)
Plate Raise (45) 

 

Thursday 11/10/16

10:00 (112cals)
Assault Bike 

Track
3x30yrd Strides
2x30yrd Side Skip
2x10yrd Flamingo
2x10yrd Quad Flamingo
2x10yrd Toe Touch Shuffle
2x10yrd Knee Hug

Power
10x Start

Sprints
3x30yrd (bounding start)

Wednesday 11/9/16

Back Squat 
1x3 (275)
1x3 (315)
3x3 (365)

Snatch Pull
2x3 (225)
2x3 (275)

Pause Jerk + Jerk 
1+1 (225)
1+1 (245)
1+1 (275) 

 

Sunday 11/6/16

American Masters 
Buffalo, NY

Snatch 
116/119/123

Clean + Jerk 
145/150/161x

Total 273

First Place 105kg (40-44yrs)
Best Lifter (40-44yrs) 

 

Wednesday 11/2/16

Snatch 
2x1 (185)

Clean + Jerk 
2(1+1) (225) 

Competing in The American Masters this Sunday.

 

Monday 10/31/16

Snatch 
3x1 (176)
3x1 (198)

Clean + Jerk 
3(1+1) (242)

 

Wednesday 10/26/16

Snatch 
1x2 (198) 
1x1 (198)
1x2 (209)
1x1 (209)
2x1 (220)
1x1 (231)
1x1 (242) 

Snatch Pull
1x3 (264)
1x3 (275)
1x3 (286)

Back Squat 
1x3 (308)
1x3 (330)
1x3 (352)

Front Rack Holds
3x :10 (352) 

Saturday 10/22/16

Dawn of The Deadlift Competition 

Clean Complex
5 Burpees + 2 Deadlifts + 1 Hang Clean + 1 Jerk (315) 

AMRAP 5:00 (68 reps)
50 Cal on Ski Erg
Step-ups 50lbs
(share work with a partner) 

AMRAP 10:00 (201 reps)
6 Pull-ups (hang from bar during partner's set) 
6 Thrusters 95lbs (hold bar overhead during partner's set)
6 Pull-ups 
9 Thrusters
6 Pull-ups 
12 Thrusters
9 Pull-ups 
15 Thrusters 
9 Pull-ups 
18 Thrusters 
9 Pull-ups 

5th Place Finish

Wednesday 10/19/16

Snatch 
1x1 (225)
1x1 (235)
1x1 (245)
1x1 (255)
2x2 (225)

Snatch Pull
3x3 (275)

Snatch Push Press
1x3 (225)
2x3 (245)


For time: (11:18)
6-9-12-15-18
Calorie Row
Thruster 95lbs

 

Saturday 10/15/16

Back Squat 
1x1 (308)
1x1 (374)
1x1 (419)
1x1 (440)

Clean Deadlift + Hang Clean + Jerk
1+1+1 (225)
1+1+1 (245)
3(1+1+1) (265) 

Hang Clean (AK)
2x3 (225)

For total reps: (56/56)
Min 1: 2 Thrusters 95lbs
Min 2: 2 Pull-ups 
Min 3: 4 Thrusters 95lbs
Min 4: 4 Pull-ups 
Min 5: 6 Thrusters 95lbs
Min 6: 6 Pull-ups  
Min 7: 8 Thrusters 95lbs
Min 8: 8 Pull-ups  
Min 9: 10 Thrusters 95lbs
Min 10: 10 Pull-ups  
Min 11: 12 Thrusters 95lbs
Min 12: 12 Pull-ups 
Min 13: 14 Thrusters 95lbs
Min 14: 14 Pull-ups

Wednesday 10/12/16

Snatch 
1x2 (198)
3x2 (220)
1x1 (231)
1x1 (242)

Clean & Jerk 
1x1 (264)
1x1 (286)
1x1 (308)

Back Squat 
2x3 (405)

Bench Press

2x5 (275)

10 Strict Pull-ups
5 Bar Muscle-ups
10 Strict Pull-ups 
5 Bar Muscle-ups 
20 Butterfly Pull-ups  

 

Monday 10/10/16

5 rounds:
5 Bench Press (225)
10 Strict Pull-ups 
(rest 1:00)

15-12-9
Handstand Push-ups 
Seated Row (135)
(rest :45)

2 rounds:
20 Face Pulls (25)
20 Plate Raises (35)
(rest :30)

Sit-ups 
80 

 

Sunday 10/9/16

Back Squat 
1x3 (275)
1x3 (315)
3x3 (365)

Power Clean 
5x2 (245)

Snatch Pull
3x3 (275)

Back Extension 
15-12-9

 

Friday 10/7/16

8 rounds:
5 Bench Press (225)
8 Dumbbell Curl (40)
(rest 1:00)

4 rounds:
10 Lat Pull Down (140)
15 Plate Raise (25)
(rest 1:00)

4 rounds:
10 Seated Row (140)
(rest :30)

Sit-ups:
80

Thursday 10/6/16

Warm-up
100yrd Jog + 50yrd Back Pedal + 100yrd Jog + 50yrd Back Pedal 
20yrd Toe Touch Shuffle
20yrd Flamingo
20yrd Quad Flamingo
20yrd Ankle Pull
20yrd Knee Hug 

Drills 
4x 5yrd High Knees + 5yrd High Knees Backwards + 10yrd Stride 
4x 10yrd Butt Kicks + 10yrd Stride 

Sprints 
3x 10yrd 
3x 20yrd
(walk back recoveries)

Conditioning 
7x 40yrd Shuttle (10-20-10)
(start every :30)

 

Wednesday 10/5/16

Back Squat 
1x1 (330)
2x1 (374)
2x1 (440)

Push Press (from back)
1x3 (220)
1x3 (242)
1x3 (264)

Clean Deadlift
1x1 (330)
1x1 (374)
1x1 (396)
1x1 (419)

ABMAT Sit-ups 
75

 

Tuesday 10/4/16

Assault Bike
20:00 at 70% MHR

 

Monday 10/3/16

Bench Press
1x3 (225)
1x3 (245)
1x3 (275)
3x3 (295)
1x10 (225)

15-12-9-6-3 (8:48)
Hand Stand Push-up
Toes to Bar 
Back Extension 

3 rounds:
15 Face Pulls (35)
10 Triceps Ext (35)
15 Plate Raises (35)
(rest 1:00) 

 

Saturday 10/1/16

7:00a
Back Squat 
1x1 (315)
1x1 (365)
1x1 (405)
3x1 (455)

10:00a
Clean Deadlift + Hang Clean + Jerk 
2 Waves 
2+1+1 (245)
2+1+1 (265)
2+1+1 (285)

Eccentric Snatch Pull
3x1 (285)

Every 1:00 for 12:00
Odd min: 7 Thrusters (95)
Even min: 10 Pull-ups