11/19/13: Oly Lifts

Workload
5 Rounds
1 Power Snatch (185#)
3 Bar Muscle ups
5 Shoulder to overhead (185#)
7 Barbell facing burpees
rest 1 min after each round

Goal is to sprint as hard as you can through each round without pacing.

Strength
1 Power Clean Every 30 seconds @225# for 4 Minutes
1 Power Clean Every 30 Seconds @245 for 3 Minutes
1 Power Clean Every 30 Seconds @265 for 2 Minutes
1 Power Clean Every 30 Seconds @275 for 1 Minute

*move through each weight without resting (other than the transition time)

Rest 5-10 minutes

Skill
5 Legless Rope Climbs
25 GHDs
4 Legless Rope Climbs
20 GHDs
3 Legless Rope Climbs
15 GHDs
2 Legless Rope Climbs
10 GHDs
1 Legless Rope Climb

11/18/13: MoSquat Monday Training

Mondays = squat day at NoX Training. We usually include squats during our strength training and also include them in a conditioning workout.

Strength
3x4 Front Squat
3x2 Back Squat

I built up to a 365# Front squat for my last set (failed 4th rep) and 405# for back squat (using high bar)

 WorkLoad (Conditioning)
20 Minute AMRAP
10 Pull-ups
10 Ring Dips
15 Back Squats (115#)

11/13/13: Recovery Workload

5 Rounds of: 
2 Minutes AirDyne
1 Minute Max Effort Airdyne
2 Minutes AirDyne
1 Minute Max Effort single arm alternating Dumbell Snatch (70# dumbell)

got between 16-20 GHDs each time and 18-22 DB Snatches each time.

11/12/13: Happy Bday Holly

AM WORKLOAD
5 Rounds of:
1 Minute Ski Erg
1 Minute Max Effort Power Snatch (95#)
rest 2 minutes

PM WORKLOAD
Holly's Bday Workout
5 Power Snatch (135#)
6 pull-ups
4 power snatch
7 pull-ups
3 power snatch
8 pull-ups
2 power snatch
9 pull-ups
1 power snatch
10 pull-ups

then (without rest)

3 Rounds:
6 deficit handstand push-ups
100m run

then (without rest)

3 rope climbs

11/11/13: Mosquat Monday Training

STRENGTH
2 x 6 Front Squat
1st set-315#
2nd set-325# (failed 6th rep)

2 x 4 Back Squat
1st set-345#
2nd set-365#

WORKLOAD
15 Minute AMRAP:
7 Pull-ups
10 Ring Push-ups
15 Back squats @95#

PM WORKLOAD
1000m row @ 3:30 pace
rest 3 Minutes
1000m row @ 3:30 Pace
rest 3 minutes
150m row
rest 30 seconds
150m row
rest 30 seconds
150m row
rest 30 seconds
150m row

11-7-13: Thrusters

Sorry I haven't been up to date with the training log. It seems like days pass by so fast that I don't remember to update it. So here we go, I am going to try and stay consistent and up to date from here on out.


Workload
5x3 Front Squats

rest as needed

Then Partner Workout. One partner works thru the following while the other one rests. The Goal is to go as hard as you can since you are going to get rest after each round.

3 Rounds:
500m Ski Erg
15 Russian KB Swings (115#)
15 Thrusters (115#)
15 Sumo Deadlift High Pull (115# KB)
*Rest = time it takes partner to complete the round.


PM Workload
4 x 250m Row Sprints
1 minute rest after each interval

Rest 5-10 minutes

4 x 250 Row Sprints again


Rest as needed

5x5 Snatch Grip Press