Day 42 of 45

Trained with my 7pm clients tonight; Good times!

Here is a picture of a great guy
Alan "The Count", one of my pm clients, sometimes 6am (and I mean sometimes) the pic is right after our WOD last night.
Good push buddy, way to stick with it! (he was a hurting unit after and had nappy time in the change room for a bit, but got'er done!)

21-15-9 Rep Rounds for time
BWT Deadlifts
Ring Dips
Ball Slams 20#
30 Double unders after each rep round

TIME = 5:35

40 of 45

Trained with my Sunday Clients today: Lots of laughs, moans and groans. I love it when I get to train with my clients.

We did some Circuit Series training: Push - Pull & Abs

Complete 2 rounds of the following.
1st round is your base scores
2nd round is strength endurance. Can you match your round 1 scores?

C1.) 1-4 AMRAP
1.) Push-up
2.) Wide Front Pull-up
3.) Military Push-up
4.) Reverse Grip Pull-up
2min Rest
C2.) 5-8 AMRAP
5.) Dips any style
6.) Knee ins
7.) Side Tricep Push-up
8.) Chair pose
2min Rest
C3.) 9-12 AMRAP
9.) Close Grip Pull-up
10.) Diamond Push-ups
11.) Mix Grip Switch Push-up
12.) Decline push-ups

Day 37 of 45

TECH WORK

A1.) Power Snatch / Snatch balance / OHS : 2.2.2. rest as needed x 5sets
Worked up to 140#
A2.) Snatch 1-1-1-1-1: Rest as needed (work on pulling under bar and landing solid)
worked up to 145#

Play time:
- Clean & Jerks 1-1-1 (175#, just to feel fast)
- Play like an Ape on the pul-up station, walking hands from on side to the other, turning backwards.
- One are Kip Swing pull-ups 1-1-1-1 was getting my chin over finally!
- Double Pull-up: finally got the double pull-up on the new station! Sweet! I will put this on video next week.

Day 35 of 45

TRAINING

A1.) DB Split Squat 15reps/leg x 2 sets ( 2 x 20#)
30 sec rest
A2.) Wide Grip Strict Pull-ups AMRAP ( 2 x 13)
Rest 1min
B1.) Skaters 25reps x 2 / leg (think speed skating lunges, can't touch foot down) (CHECK)
Rest 30 sec
B2.) Close Grip Strict Pull-ups AMRAP (2 x 13)
Rest 1min
B3.) 90sec Wall Squat x 2 ( Oh mama!)
C1.) Reverse Lunges 15reps x 2sets (2 x 25#)
Rest 30 sec
C2.) Switch Grip Strict Pul-ups every 2 reps AMRAP (2 x 12)
Rest 1min
D1.) 70/30 Speed Squats 30reps / leg x 2 (CHECK "OUCH")
Rest 1min
D2.) Toe Roll Lunges 20reps / leg x2 (CHECK "BIG OUCH")
Rest 1min
D3.) L-Pull-ups AMRAP x 2 (10 - 8)
D4.) 30sec x 4 Single Leg Wall Squat x 2sets (HOLY CRAP!)

Day 34 of 45

POWER YOGA 1hr 40min

45min
Moving Asanas
* Asanas with Vinyasas (Sun Salutations)
+
15min
Balance Postures
+
15min
Floor Work (posterior Chain development)
+
15min
Core Development
+
5-10min
Dead-Mans pose (clear your mind)

Day 33 of 45

TRAINING

A1.) Press 5-4-3-2-1: rest 60sec (150 1RM)
A2.) Toes to bar 10reps X 5 sets unbroken: rest 2min (CHECK)

+

Turkish Get-ups 5reps/arm x 5 sets (playtime, g0t sweaty 52-70lbs KB)
+
Military Push-ups Chest to Floor 20reps x 3 sets unbroken: rest as needed (CHECK)
+
Posteriour Chain Bridges (hands and feet on floor) hold for time x 3sets (HARD AS SH$%)

Day 32 of 45

Snatch training with Coach FitzGerald @ OPT

Big Warm-up:
Burgner snatch warm-up
CFLA Snatch warm-up
Build up loads with sets of
Power Snatch x 3 - Snatch Balance x3

WOD: tech work

Power Snatch / Snatch Balance 3.3 x 8 sets
Rest as needed b/t sets

Power snatch 1-1-1-1 NEW PB 149#
Rest as needed

Need to get lower into Snatch Balance!