Tim's Private Blog

Tuesday 15Sept15

A.  Power Clean + FS +Jerk; 50×2, 60×2, 70x2x5 B.  Front Squat; 50×5, 60×5, 70×5, 80x3x3 C.  Good Morning x 6×5     RESULTS: A. 150-180-210 B. 170-205-240-275 C. 145-155-165-175-185 D. Gymnastics: 5×20 stability ball push ups 5×20 sec hanging L-Sit hold 7×10 strict ring dips 4×20 arch ups 3×25 standard push ups I decreased […]

Monday 14Sept15

A.  Tall Muscle Snatch x10x3 **empty bar B.  Snatch from blocks @ knee; 50×2, 60×2, 70x2x3, 80x1x5 + 7.5.3 bar MU cal on rower (4x) rest 5 minutes x2 RESULTS: A. Done B. 110-132-147-176 C. 4:32, 5:04 Extra: 3×1 mile Ab repeats on the 5th minute.  Not hard pace.

Saturday 12Sept15

A. Work to heavier single OHS: 245 B. Work to heavier 1/4 Front Squats (bottom to bottom): 615# (McKenna style) C. 14 min EMOM: odd: 6 115# thrusters even: pulling complex: 4 kipping pulls, 3 butterfly pulls, 2 bar MUs (no wasted reps–straight through) D. 14 Min EMOM: odd: 4 -10″ def HSPUs (2 strict […]

Saturday 05Sept15

A.  Single leg rDL x 8/side x 3 sets B.  Power Clean; 70%x3 reps EmOMx 10 minutes C.  Incline Bench press x 5 reps x 4 sets 40 minute run.. keep HR under 145 RESULTS: A. 145 B. 210# C. 145-165-170-170 D. Modified run for 20 mins and AB for 20 mins (did 7+ miles)

Friday 04Sept15

A.  Snatch; 80%x 5 singles, 85%x5 singles B.  Clean and Jerk; 80%x5 singles, 85%x5 singles C.  Back Squat; 85%x1-2 reps x 3 sets D. For time: 75 thrusters, 75# 50 PS, 75# 25 MU RESULTS: A. 170/185 B. 240/250 C. Skipped this D. 18:18.  Definitely didn’t do this for time.  I felt like I couldn’t. […]

Wednesday 02Sept15

A.  Power Santch x 2 reps eMOM x 10 minutes @ 70-75% B.  Cambered bar single leg good morning x 8/side x 3 C.  Power Clean + Power Jerk; 2+1 @ 70%x2, 2+1 @ 75%x 2 D.  BB OH support hold x 20 sec. x 3 **put kb’s attached to bands RESULTS: A. 155×5 160×5 […]

Friday 28Aug15

A.  Snatch; 70%x4, 75%x2x2, 80%x1x3, 85%x1x3 B.  Clean and jerk x 8 singles @ 80-85% C.  Front Squat; 85%x1x4 sets RESULTS: A. 150×4 UB, 165×2 x sets UB, 175×3 singles B. 235×2, 240×2, 245×2, 250×2 C. 290

Wednesday 26Aug15

A.  Snatch balance + OHS; 1+1 – EmOM x 10 minutes **build a bit from last week B.  Stiff leg Good Morning x 6/leg x 3 sets + 15-20 minutes of grunt work 50 ft. yoke OH walk 50 ft. hand over hand sled pull 100 ft. sled drag 5 DL @ 275#     […]

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