130901

rest day. 

130831

5:00 amrap. 3:00 rest. 10:00 amrap. 6:00 rest. complete. 

5 muscle ups. 

10 power snatch 135/95.

5 muscle ups. 

20 sh2oh 135#. 

5 muscle ups.

30 deadlifts 225#. 

5 muscle ups.

40 front squats (from floor) 135#.

5 muscle ups.

50 hang power cleans 135#. 

5 muscle ups. 

130830

granite games.
------------------
a. snatch. emotm x 10 sets. start at 60% and work up over the 10 sets (by how you are feeling).
b. clean and jerk. emotm x 10 sets. start at 60% and work up over the 10 sets (by feel).
c. overhead squats. emotm x 5 reps x 7 sets @ 185/125.
d. conditioning I.
        100 burpees.
e. conditioning II.
        air dyne. 10 x :30 on, :30 off.

off-season.
-------------
a. snatch. emotm x 10 sets. start at 60% and work up over the 10 sets (by how you are feeling).
b. clean and jerk. emotm x 10 sets. start at 60% and work up over the 10 sets (by feel).
c. overhead squats. 3x5. "heavy" but not maximal.
d. conditioning.
        3 rounds.
           50 burpees. rest 2:00 between rounds. 

130829

endurance day.

--------------------

warm up. choose your own personal way to get ready for main piece. 

---

workout. 2 mile run. every 2:00- 10 burpees. 

---

cool down. walk. mobility. 

130827

granite games.

------------------

a. 5x3 "pause" front squats. heavy. rest as needed. 

    **pause :02 in the bottom of each squat. 

b. power clean. emotm x 3 reps x 10 sets @ 225/155.

c. 3 rounds. 

     50 double unders.

     35' handstand walk.

     20 chest 2 bar pull ups. 

---15:00 break---

d. 3 rounds. 

     200m run. 

     7 hang squat cleans 205#. 

     14 ring dips. 

off-season.

-------------

a. clean pull + hang clean (below knee).  emotm x 1 complex x 10 sets. 

b. 5x3 "pause" front squats. heavy. rest as needed. 

     ***pause :02 in the bottom of each squat. 

c. 5x5 weighted ring dip. 

d. 3 rounds. 

      200m run. 

      7 hang power cleans 205#. 

      14 ring dips. 

      21 double unders. 

130827

granite games.

------------------

a. shoulder 2 overhead complex.

      (push press+push jerk+split jerk). 

      emotm x 1 complex x 10 sets @ 70% of 1rm split jerk. 

b. strict pull ups. emotm x 7 reps x 7 sets.

c. for time. 

     18 muscle ups. 

     21 thrusters 105#/75#. 

     12 muscle ups.

     15 thrusters. 

      6 muscle ups.

      9 thrusters. 

---15:00 break---

d. 3 rounds. 

      20 kb swings 70#/53#.

      20 wall balls 30#/20#. 

off-season.

--------------

a. shoulder to overhead complex. 

     (push press + push jerk + split jerk.)

     every :90 x 1 complex x 10 sets @ 70% 1rm jerk. 

b. bench press. 4x5. rest as needed. 

c. 5x5 weighted pull ups. 

d. for time. 

      15 muscle ups.

      21 thrusters 105#/75#.

      15 kb swings 70#/53#. 

       9 muscle ups. 

      15 thrusters. 

      12 kb swings. 

       3 muscle ups.

       9 thrusters. 

       9 kb swings. 

       

    

130826

the programming will now split into 2 categories. granite games will be for those training for that specific event. every one else follow the regularly programmed stuff.

granite games. 

------------------

a. back squat. 5x5. add 10# to each set from last week. rest as needed. 

b. power snatch. emotm x 10 sets x 3 reps @ 165#. 

c. conditioning I.  

       1000m row. 

       3 rounds of:

          18 handstand push ups. 

          15 box jumps overs 24" (touch top of box). 

          12 toes to bar. 

d. conditioning II (10 minutes after conditioning I). 

        every :30 x 10 sets- sprint 50m. 

off-season. 

--------------

a. snatches. take 15:00 to work up to heavy single. 

b. snatches (ctd). 5x1 @ 90% of heaviest set from part a. 

c. back squats. 5x5. add 10# to each set from last week. rest as needed. 

d. conditioning. 

        500m row. 

        3 rounds: 

           18 handstand push ups. 

           15 box jump overs 24". 

           12 toes to bar. 

        400m run. 

130825

rest day. 

130824

30:00 amrap

----------------

300m row.

15 thrusters 95#. 

30 double unders. 

10 toes to bar.

30 double unders.

15 burpees to bumper plate. 

130823

olympic lifting.

-----------------

snatch. 7x1 @ 65%. 70%. 75%. 80%. 85%. 90%. 95%. rest 2:00.

clean and jerk. 7x1 @ 65%. 70%. 75%. 80%. 85%. 90%. 95%. rest 2:00.

strength.

------------

back squat. emotm x 8 sets x 3 reps @ 80%. 

conditioning. 

----------------

for time. 

   12 muscle ups. 

     6 deadlifts 315#/225#.

     9 muscle ups. 

     9 deadlifts. 

     6 muscle ups. 

   12 deadlifts. 

   

130822

track day.

-------------

warm up.
-------------
jog. running drills. stride outs.
 

workout.
-------------

600m run (under 2:00). 

rest until 5:00. 

500m run (under 1:40). 

rest until 9:00. 

400m run (under 1:20). 

rest until 12:00. 

300m run (under 1:00). 

rest until 14:00. 

200m run (under :40). 

rest until 15:00. 

100m run (under :20).

cool down.
--------------
200m walk. mobility. 

---------------------------

1:58.1:38.1:15.:54.:34.:16.

130821

olympic lifting.

-----------------

5x1. 3-position clean. floor.below knee.hip. rest as needed. 

3x1.1.1. clean pull @ 110%.rest 1:00 between sets. 

strength.

-----------

front squats. emotm x 8 sets x 3 reps @ 80% 1rm. 

conditioning. 

---------------

3 rounds.
   12 ring dips.
   15 overhead squats 115#.
   12m handstand walk.

--------------------------------------------------------

205.225.255.275.285.

380.

325. 

4:59.

         

130820

olympic lifting.

------------------

split jerk. rest as needed. 

   x2@ 65%. x2 @ 70%. x1 @ 80%. x1 @ 85. x1 @ 90%. x1 @ 90%. x1 @ 95%. 

strength.

------------

close grip bench press (shoulder to overhead grip). rest as needed. 

   3x5. add 10# per set from 2 weeks ago. 

conditioning. 

----------------

for time. 

   24 push ups. 

   21 chest to bar pull ups. 

   18 clean and jerk 115#. 

   18 push ups. 

   15 chest to bar pull ups. 

   12 clean and jerk 115#. 

   12 push ups. 

    9 chest to bar pull ups. 

    6 clean and jerk 115#. 

---------------------------------------

220.240.270.290.305.305.325.

235.255.265.

6:58. 

   

130819

olympic lifting. 

-----------------

5 x 3-position snatch (floor.below knee.hip). rest as needed. 

strength. 

-----------

5x5 back squat. same weight as last week. rest as needed. 

conditioning. 

---------------

4 rounds. 

   400m run.

   12 power snatches 115#. 

    9 handstand push ups w/ 4" deficit. 

    6 burpee box jumps 24". 

------------------------------------------------------------------------

155.175.190.200.210.

335.355.370.385.400.

17:06.

130818

rest day. 

130817

for time. 

----------

10 muscle ups. 

100m shuttle run. 

20 deadlifts 275#. 

100m shuttle run. 

30 toes to bar. 

100m shuttle run. 

40 shoulder to overhead 115#. 

100m shuttle run. 

50 wall balls. 

100m shuttle run. 

60 burpees to plate (open hip on top). 

100m shuttle run. 

50 wall balls. 

100m shuttle run. 

40 sh2oh 115#. 

100m shuttle run. 

30 t2b.

100m shuttle run. 

20 deadlifts 275#. 

100m shuttle run.

10 muscle ups. 

---------------------------------------

33:58. 

130816

olympic lifting.

-----------------

snatch. 7x1. 65-95%. 

clean and jerk. 7x1. 65-95%. 

strength. 

-----------

back squats. rest as needed.

   3x5 @ 70%. 75%. 

   3x3 @ 80%. 85%. 

   3x1 @ 90%. 95%.

conditioning.
-----------------
for time.
   60 double unders.
   28 ring dips/6 rope climbs (your choice depending on need/want).
   60' front rack walking lunge 155#.
   50 double unders.
   21 ring dips/4 rope climbs.
   50' front rack walking lunge 155#.
   40 double unders.
   14 ring dips/2 rope climbs.
   40' front rack walking lunge 155#.
---------------------------------------------------------------------------------------
180.195.205.220.235.250.260.
220.240.255.270.290.305.325.
320.320.345.370.370.390.415.415.435.
8:58.

130815

endurance day

------------------

row 6k.

   *every 6:00, run 400m. 

--------------------------------

29:55. 

130814

olympic lifting.

------------------

cleans. 

   emotm x 7 sets x 3 reps @ 75%. 

strength. 

------------

front squats. rest as needed. 

   3x5 @ 70%. 75%. 

   3x3 @ 80%. 85%. 

   3x1 @ 90%. 95%. 

deadlift. 4x5. "heavy". rest 2:00.

conditioning.
-----------------
3 rounds.
   15m sled push (high handle) 245#.
   20 alternating kb snatch 53#.
   15m sled push (low handle) 245#.
   10 burpees. 

------------------------------------------------

260.

285.285.305.

325.325.345.

365.365.385.
345.375.405.435.

10:11. 

   

130813

olympic lifting.

-----------------

jerk balance. 3x3. rest as needed. 

strength. 

-----------

push press. 

   emotm x 7 sets x 3 reps @ 65% jerk.

push jerk.

   emotm x 7 sets x 3 reps @ 75% jerk.

conditioning.
-----------------
500m row.
25 overhead squats 135#.
25 box jump overs 24".
25 handstand push ups.
15 overhead squats 135#.
15 box jump overs 24".
15 handstand push ups.
5 overhead squats 135#.
5 box jump overs 24".
5 handstand push ups.
500m row. 
-----------------------------------------------------------------------------
170.185.205.
220.
255.
12:37. 

130812

olympic lifting. 

-----------------

snatch. emotm x10 sets x3 reps @ 70%.

strength. 

-----------

back squats. 5x5. rest as needed.  

   **add 10# each set from last week. 

conditioning. 

---------------

3 rounds. 

   200m shuttle (100m out and back). 

   5 muscle ups (ub).

     **10 burpees for every mu not ub.

   10 squat cleans 145#. 

------------------------------------------------

195 across. 

335. 355. 370. 385. 400.

130811

rest day. get outside and enjoy it. 

130810

saturdays are always long conditioning

---------------------------------------------

10:00 amrap.

15 wall balls 20#. 

15 box jumps 24". 

15 ring dips. 

----------------

---2:00 rest---

----------------

8:00 amrap. 

200m run. 

15 overhead squats 115#. 

----------------

---2:00 rest---

----------------

6:00 amrap.

200m row 

15 shoulder to overhead 115#. 

----------------

---2:00 rest---

----------------

4:00 amrap. 

15 handstand push ups. 

15 alternating kb snatch 70#.

----------------

---2:00 rest---

----------------

2:00 amrap. 

burpees. 

------------------------------------------------

4+30. 

3+11. 

3+row.

1+17. 

35 reps. 

130809

olympic lifting.

------------------

7x1 snatch. rest 2:00. 

   **keep sets between 60-90%. 

7x1 clean and jerk. rest 2:00.

   **keep sets between 60-90%. 

strength.

-------------

back squats. rest 2:00.

   2x5 @ 70%. 75%. 

   2x3 @ 80%. 85%. 

   2x1 @ 90%. 95%. 

conditioning. 

-----------------

for time. 

   50 double unders. 

   25 kb swings 70#. 

   40 double unders. 

   20 kb swings 70#. 

   30 double unders.

   15 kb swings 70#.

   20 double unders. 

   10 kb swings 70#. 

   10 double unders.

    5 kb swings 70#.

--------------------------------------------

165.180.195.210.225.240.250.

205.225.245.265.285.295.305.

320.345.370.390.415.435.
5:40

Amanda - Weekend workouts

FRIDAY Aug 9th

1. 6 sets of Clean Progression:
                  High Pull, Hang Clean, Full Clean, Front Squat, Jerk (1 of each per set)

2. EMOTM x 12 mins:
          ODDS: 8 wall balls
          EVENS: 16 sit ups

3. 15 min AMRAP:
               10 back squats @ 95# (from the ground)
               30 double unders
               Shuttle Sprint (roughly 40m out, 40m back if possible)


SATURDAY Aug 10th (hotel workout)
**** note: rest as needed in between each of the 3 parts of this one****

1. EMOTM x20 mins:
               ODDS: 10 Alt DB Snatch (choose weight based on what they have - use 20# if possible)
               EVENS: 10 Alt Lunges with Dumb bells (same weight as above)

2. For time: 50 burpees

3. 4 rounds:    
              12 Hand Release Pushups
              10 DB Swings (1 dumb bell - like a KB Swing) - 30# if possible
               8 DB Thrusters (2 dumb bells) 20# if possible

             

130808

ENDURANCE DAY

------------------------

warm up.

-------------

preference to get warmed up for running 

track work.

--------------

10 x 300m sprint. 100m walk. 

     **start sprint every 2:30. 

cool down. 

--------------

walk and mobility. 

-------------------------------------------

:55. :55. :54. :55. :54. :53. :55. :55. :54. 

:53. 

130807

olympic lifting.
----------------------
5x3 hi-hang clean. rest as needed.
    **be sure to pause in hang position

       each rep. 

strength.
------------
front squats. rest as needed.
   2x5 @ 70%. 75%.
   2x3 @ 80%. 85%.
   2x1 @ 90%. 95%.

3x5 good mornings. rest 2:00.

conditioning.
--------------------
for time.
500m row.
3 rounds:
   10 power snatches 145#. 
   10 bar facing burpees.
500m row.  

----------------------------------------

225.245.265.275.285. 

285.305.325.345.365.385.

9:45. 

130806

olympic lifting.
-------------------
7x1 split jerk. work up to 90% of 1RM. rest as needed.

strength.
-----------
3x5 bench (jerk/shoulder to overhead width grip) . "heavy" sets, not maximal. rest as needed.

conditioning.
-----------------
for time.
    15 chest to bar pull ups.
    15 handstand push ups.
    200m run.
    30 chest to bar pull ups.
    30 handstand push ups.
    400m run.
    15 chest to bar pull ups.
    15 handstand push ups.
    200m run. 

------------------------------------

225.245.255.275.285.295.305.

225.245.255.
9:10. 

130805

olympic lifting.
--------------------
5x3 hi-hang snatch. rest as needed.
    **be sure to pause in hang position prior to each rep.

strength.
-----------
5x5 back squat. 70-85% of 1RM. rest as needed.

conditioning.
-----------------
choose your own.

-----------------------------------------------------------------------------------------------
a. human performance lab warm-up.
      skips (2x20m down and back).
      leg swings (2x10 forward each leg. 2x10 side to side each leg).
      3-position 1-leg holds (:10 each position).
      1-leg toe touches (x10 each position each leg).
      band walks (side to side.
      diagonal step. monster step.). ball slams (1x20).
b. 5x3 hi-hang snatch. rest as needed.
      135. 155. 175. 195. 185 (taken back down for more technique work).
c. 5x5 back squat. 70-85%. rest as needed.
      325. 345. 360. 375. 390.
d. 5:00 mobility cool down.

no conditioning for the day. traveled back home for Vegas all day, arrived back at 9:15, went to gym at 9:30.