Week 9

October 26th - 31st

Day 1

WOD 151026

Z1 – back injury

Day 2

WOD 151027

A1. 18sec AD sprint, rest 2:45 then A2  22/20/15/16/14/15

A2. 15sec sled push @ 450#, rest 2:45 then back to A1, x 6  not measured.

B. 4 x AMRAP (-1) cgbp 245#  4/4/4/5 from last week, rest 2-3min btw sets 

C. 4 x AMRAP (-1) weighted pull-ups @ 65#, rest 2-3min btw sets  4/4/4/4

D. 1 set strict hspu to failure

E. 10min flexibility

Day 3

WOD 151028

A.  6x750m @ 1:48 – 1:49 pace, rest 2:30 btw sets

Could not maintain pace due to back pain

Day 4

WOD 151029

OFF

Day 5

WOD 151030

A. EMOM 10:00 – 1 thruster, build each set, start @ 165, 185, 195, 205, 207.5, 215, 225, 235, 245F

B1. ctb cluster – 3. 3. 3. 3, rest 10sec @ dots, rest 1min then B2

B2. thruster cluster @ 80% of A 185# – 2. 2. 2. 2, rest 15sec @ dots, rest 2min then back to B1, x 2

-rest 6-8min-

C. EMOM 10:00

3 ctb pull-ups

1 thruster @ 85-90% of A 205 for 1^st 5 sets.  185 for last.

+

300 double unders for time in as few sets as possible  4:28

C. body maintenance

Day 6

WOD 151031

A. 10-15min – build 3RM front squat

-rest/prep as needed-

B. EMOM 15:00

minutes 0, 3, 6, 9, 12 – 3 squat cleans @ 80% of A

minutes 1, 4, 7, 10, 13 – 3 wall climbs

minutes 2, 5, 8, 11, 14 – 3 muscle-ups

-rest to 23:00 on timer-

C. 6 rounds for time of:

200m run

10 kb swings – 24kg

5 pull-ups

Week 8

October 19th - 24th

Day 1

WOD 151019

A. 6 x 750m, rest 2:50 btw sets

1:47.8/2:41.7        1:47.8/2:41.7        1:47.8/2:41.7       1:47.8/2:41.8       1:47.8/2:41.8          1:47.8/2:41.8

+

B. 4 x AMRAP (-1) cgbp +5lb  240# from last week, rest 2-3min btw sets  5/5/5/4

C. 4 x AMRAP (-1) weighted pull-ups @ 60 #, rest 2-3min btw sets  5/4/4/4

D. 1 set strict hspu to failure  7

E. 10min flexibility

Day 2

WOD 151020

AM

A1. 18sec AD sprint, rest 2:45 then A2  16/19/19/20/17/16

A2. 15sec sled push @ 425#, rest 2:45 then back to A1, x 6  84/78/70/49/50/50

PM

A. 10min to build single rep snatch, rest exactly 5min then B  215#

Day 3

WOD 151021

A1. AMRAP (-2) clean grip deadlift @ 305#, rest 30sec then A2

A2. 100’ sled tow w/long straps – keep sled @ 350#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort

15 cal – AD

1-2 squat clean thruster @ 165#

8-10 ghd sit-ups  done

D. practice flexibility

Day 4

WOD 151022

off

Day 5

WOD 151023

A. 10-15min Power Clean Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 power clean, load bar each minute until you reach limit… if you fail a rep, rest to top of minute and try again… if you fail again, shut it down… start at 165#

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)

C. AMRAP 8:00 @ 85% effort

3 power clean @ 8% of B

15 wall balls

rest 5:00

+

18 wall climbs for time  

D. 10min flexibility

Day 6

Back felt awful

Week 7

October 12th - 17th

Day 1

A. Aerobic Power Test

5000m time trial

Time	Meters	/500m	S/M
19.02.8	5000	1:54.2	22
3:49.1	1000	1:54.5	23
3:48.2	2000	1:54.1	22
3:52.2	3000	1:56.1	21
3:50.8	4000	1:55.4	23
3:42.5	5000	1:51.2	23

+

B. 4 x AMRAP (-1) cgbp 235, rest 2-3min btw sets  5/5/5/4

C. 4 x AMRAP (-1) weighted pull-ups @ 55#, rest 2-3min btw sets  3/4/4/4

D. 1 set strict hspu to failure  6 reps

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  21/20/16/14/10/11

A2. 12sec sled push @ 400#, rest 2min then back to A1, x 6  75.5/56.5/51/53/51/50.5

(repeat 150922, but do OHS)

PM

A. 10min to build single rep ohs… approach this with AMRAP (-1) mentality, rest exactly 5min then B

B. For time @ 80-85% effort  8:11 @185#

3-5-7

ohs @ 80% of A

34” box jumps

rest 6-8min then C

C. For time @ 85% effort  5:16 @185#

7-5-3

ohs @ 85-90% of A

34” box jumps

C. body maintenance

Day 3

A1. AMRAP (-2) snatch grip deadlift @ 300#, rest 30sec then A2

A2. 100’ sled tow w/long straps – keep sled @ 350#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort 19:14

15 cal – AD

1 med ball clean w/95# stone

8-10 ghd sit-ups

D. practice flexibility

Day 4

A. 30-60min Z1 activity

B. accumulate 90sec of SB + 2min of FLR

C. Yoga or body maintenance

Day 5

(repeat 150925)

A. 10-15min Clean & Jerk Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 clean & jerk, load bar each minute until you reach limit… if you fail a rep, rest to top of minute and try again… if you fail again, shut it down… start at 135#

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)

C. AMRAP 8:00 @ 80% effort

1 clean & jerk @ 85% of B

2 rope ascents

100 double unders

rest 5:00  3+2 Rope ascents

+

100 wall balls for time  4:04

25-25-10-10-10-10-10

D. 10min flexibility

Week 6

October 5th - 10th

Day 1

A. Aerobic Power Intervals

5 x 1000m row, rest 3:45 btw sets

1:46.9 (3:33.8)

1:47 (3:34)

1:46.8 (3:33.7)

1:46.4 (3:32.9)

1:47.1 (3:34.2)

+

B. 4 x AMRAP (-1) cgbp 230# from last week, rest 2-3min btw sets  6/6/5/4

C. 4 x AMRAP (-1) weighted pull-ups @ 55#, rest 2-3min btw sets  3/3/3/3

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  18/17/16/17/15/14

A2. 12sec sled push @ 375#, rest 2min then back to A1, x 6  62’/56’/24’/54’/34’/58’

(repeat 150908)

PM

A. 12min to build 1RM clean & jerk, rest exactly 5min then B  245#

B. AMRAP 4:00 @ 85% effort  1+8  Failed on 3^rd C&J / 1+13

5 wall climbs

3 c & j @ 85% of A

10 unbroken double unders

rest 10-12min, x 2

C. body maintenance

I believe I was sick the rest of this week.