150412

Warm up:
5 min DROMs

A: Crossover symmetry drills
-Pull downs 3 x 8
-90/90 3 x 8
-Victory 3 x 8

B: Airdyne for 5 min

C: Kettlebell swings (1:1 work:rest)
5 x 15 @ 55#

D: Turkish Get up
10 (5 ea side) @ 35#

130527 SLL5x5: W2D1

Warm up:
2 min jump rope
5 min DROMs
35# KB Goblet Squat x 25
35# KB Swing 3 x 20
35# KB TGU x 6

Workout B 5 x 5:
HBBS: 130
Shoulder Press: 85
Deadlift 1 x 5: 195

Midline:
GHD Sit-ups: 3 x 12

130521 Active Recovery

10min Row (2300m/2:10 500m avg)
Turkish Getup 45#KB x 10
KB Snatch 45# x 20 x 3
5 min Row
Standing Cable Rotation 15 x 3
Ab Rollouts 5 x 2

130517 EES: Day 19

Warm up:
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 8

Day 16: 2 x 5:
Squat: HBBS 170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-225
Farmer Carry: Single 80# DBs x 12-8 trips across floor
Midline: L-Sit progression on p-bars 2 x 10

130513 EES: Day 16

A.M.
2 mi run

P.M.
Warm up:
3min jump rope
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 16: 2 x 5:
Squat: HBBS 165-170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Farmer Carry: Single 80# DBs x 8 x 2 trips across floor
Midline: K2E 3 x 12

130511 EES: Day 15

Warm up:
Snatch
95 x 5, 115 x 3 x 2
800m run
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 15: 2 x 5:
Squat: HBBS 160
Press: Bench 160
Pull: Pull-ups 5 x 2
Hip Hinge: Snatch Grip Deadlift 205
Farmer Carry: Single 90# DB x 100m
Midline: GHD sit-ups x 10

130510 EES: Day 14

Warm up:
5 min shoulder and ankle mob
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 12: 2 x 5:
Squat: HBBS 165-175
Press: Bench 165-170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-220
Farmer Carry: 80# DBs x 12 trips across floor
Midline: K2E 2 x 10

Skill:
Snatch
95 x 5, 115 x 3 x 2

130508 EES: Day 13

Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 20 x 3
DB Turkish Get-up 35# x 6


Day 13: 5-3-2:
Squat: HBBS 165-195-215
Press: Bench 165-195-210
Pull: Batwings 35#-40#-45# x :15
Hip Hinge: Snatch Grip Deadlift 215-240-260
Farmer Carry: 80# x 13 trips across floor
Midline: Ab rollouts 3 x 3

Switched order to squats first. Want to make sure I'm fresh for these as that's where I want the focus to be.

Conditioning:
Burpee Box Jump ladder
10-6 :60 rest per round
5-1 :30 rest per round

Would have been more effective had I done 1:1 work:rest.

130506 EES: Day 11

Warm up:
2 min jump rope
foam rolling
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 11: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 12 trips across floor
Midline: Ab Rollouts 3 x 5

Everything felt a bit easier (except the squats) despite feeling like garbage from all of carbs and alcohol this weekend (2 parties).

130429 EES: Day 6

Warm up:
2 min jump rope
5 min foam rolling
35# DB Goblet Squat x 25
35# DBS x 15 x 3
35# DB TGU x 6

Day 6: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210#
Squat: HBBS 160#
Farmer Carry: 90# DBs x 10 trips across floor
Midline: Ab Rollouts 3 x 5

130426 EES: Day 4

Warm up:
3 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 5
35# DB TGU x 6


Day 4: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#-160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 175#
Farmer Carry: 90# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5 x 3

130418 2-Position Clean + Jerk

Buy in:
2 min jump rope
35# DB Goblet Squat x 20
35# DBS x 20 x 2
35# TGU x 10

BB Gymnastics
7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
175# x 7

Metcon:
8 minute AMRAP of:
7 Strict Pullups
15 Pushups (hand release)
30 Ab-Mat Situps

*Rest 2 minutes.

Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire 8 minutes.

Score:
3 rounds + 7 PUs
TGUs @ 35# DB = 15