My Training (Elite)

September 28, 2011
A1. Back Squat
5x5x5x5x5x5

A2. Conditioning
"Grace" @Half Weight

A3. Progression Work
Rope Climbs @20 Minutes

September 21, 2011
A1. Bench Press
2x2x2x2x2x2

A2. Progression Work
1x Squat Clean On The Min For 15 Minutes

A3. Conditioning
2 Rounds Max KB Swings @2 Minutes

September 20, 2011
A1. Strength
Front Squat
2x2x2x2x2x2x2

A2. Conditioning
15 Minute AMRAP
5x HSPU
10x Wall Ball #20
200m Sprint

September 19, 2011
A1. Strength
Power Snatch
1x1x1x1x1x1x1

A2. Conditioning
"Annie"
50-40-30-20-10
Double Under / Abmat Sit Ups

A3. Skills Practice
2 Rounds Max HSPU

September 17, 2011
"Fall Brewers Competition"

A1. RAW Athlete WOD
100yd Bear Crawl
6x Atlas Stone #135 *Ground To Shoulder
40m Prowler Relay #95

A2. "Bear Complex"
30x Double Unders
14x Bear Complex #95
10x Burpee
20x Sit Ups

September 15, 2011
A1. Prep For Competition
800m Run
100x Double Unders
Atlas Stone Practice
Bear Crawl Practice
Bear Complex With Barbell

September 14, 2011
A1. Back Squat
3x3x3x3x3

A2. Conditioning
5 Rounds
60m Farmer Carry #70 Dual KB
10x Wall Ball #20
10x Hang Power Clean #115
60m Farmer Carry
*Only Perform Farmer Carry Before 1st Rd & After 5th Rd

September 12, 2011
A1. Clean & Jerk
1x1x1x1x1x1x1 *Hold At Top Position 5 Seconds

A2. Skills Practice
75x GHD Sit Ups
75x GHD Back Extensions

September 11, 2011
A1. "9-11 Throwdown"
2001m Run
11x Box Jumps
11x Thrusters #115
11x Burpee Pull Ups
11x Power Cleans #175
11x HSPU
11x KB Swings #70
11x Deadlifts #175
11x Toes 2 Bar
11x Push Jerk #115
2001m Run

September 9, 2011
A1. Front Squat
3x3x3x3x3
Rack Jerk
1x1x1x1x1

A2. Bear Complex
15x Reps *As Fast As Possible #95

A3. Skills Practice
Partner Sit Ups
Double Unders

September 8, 2011
A1. Power Cleans
1x1x1x1x1x1x1x1

A2. Conditioning
200m Repeats @30 Minutes With 30 Seconds Rest

September 7, 2011
A1. Partner WOD W/ Francesca
25x Burpee W/ Med Ball
50x Wall Ball #20
100x Power Cleans #115
150x Deadlifts #115
200x Double Unders

September 6, 2011
A1. Back Squat *Heavy
3x3x3x3
Push Press
4x4x4x4

A2. Skills Practice
50x GHD Back Extensions
10 Minutes Of D.Under Work

September 5, 2011
A1. Full Snatch *Strength
1x1x1x1x1x1

A2. Conditioning
3 Rounds:
1x Power Snatch
2x OHS
3x Power Clean
4x Front Squat
5x Push Jerk
400m Run

September 2, 2011
A1. OHS
3x3x3x3x3

A2. Skills Practice
30x Muscle Ups


August 31, 2011
A1. Sumo Deadlift
2x2x2x2x2x2x2x2

A2. Skills Practice
10x 20ft Rope Climbs
20x Unbroken D.Unders Between Each Climb

A3. Conditioning
4 Rounds Of 3 Minute Amraps
3x Power Clean
6x Push Press
9x Toes 2 Bar

A4. Extra Practice
Max Strict HSPU
200 D.Unders For Time

August 30, 2011
A1. Clean & Jerk
5-3-3-2-2-2

A2. Skill Practice
HSPU
3x HSPU *Hold Last One For As Long As Possible

A3. Conditioning
10 Minute Amrap
5x Pull Ups
10x 1 Arm KB Snatch #53
15x Abmat Sit Ups


August 29, 2011
A1. Front Squat
5x5x5x5x5x5

A2. Skill Progresssion
Full Snatch:
3x #95
3x #115
10x #135

August 27, 2011
A1. Back Stability
4x8 Bent Over Rows #155
4x8 T-Bar #3 Plates @45lbs
4x8 Dun Bell Row #70

A2. Tricep Strength
4x12 Weighted Dips
4x12 Single DB Raises
4x12 Close Grip Bench


August 26, 2011
A1. Bench Press
6-6-6-6-2-2-2

A2. Conditioning
4 Rounds Of:
3x Muscle Ups
6x D.Lifts #315
25x Double Unders


August 25, 2011
A1. Back Squat
5x5x5x5x5x5

A2. Max Effort Hang Clean
5-3-3-2-1-1-1

A3. Conditioning
7 Minute AMRAP
10x KB Swings
5x 30' Box Jumps
5x Burpee


August 23, 2011
Black Box S&C Ft. Worth Training

A1. Snatch Progression
3x 20 KG
3x 30 KG
3x 40 KG

A2. Hang Snatch
10x Controlled Reps @ 30 KG *Focused On Pocket & Hip Power

A3. Snatch Grip Deadlift *Double Ups
3x 30 KG
3x 50 KG
*Total Of 4 Reps Per Set *Knee Twice *Pocket Twice


August 22, 2011
A1. Gymnastic Total
-Max Hold Chin Over Bar
-Max Hold Ring Dip *Top Position
-Hand Stand Hold

A2. 6 Rounds Of:
10x 30' Box Jumps *Up & Over
10x OH Lunges #45
10x Up & Overs
30x D.Unders


August 20, 2011
A1. Deadlift
5-3-3-1-1-1-1

A2. Run 5 K

August 18, 2011
A1. As A Strength
9-15-21
Back Squat #225
C2B Pull Ups

August 17, 2011
A1. Push Press
5x5x2x2x2x2x2
Deadlift
5x4x3x2x1
*On Your 1 Rep / Max Out As Many Unbroken As You Can.

A2. TABATA THIS
-Abmat Sit Ups
-Push Ups
-Air Squats
-Pull Ups



August 16, 2011
A1. Amrap 12 Min
15x Front Squat #155
2x Straight Bar Muscle Ups
30x Toes 2 Bar
2x SBMU
30x Wall Ball #20
2x SBMU
30x Push Ups
2x SBMU



August 14, 2011
A1. AMRAP 6 Minutes
21-15-9
Thruster #95 / KB Swing #70

A2. AMRAP 5 Minutes
30x Double Unders
20x Box Jumps 30"

A3. 10 Minute Clock
1x Snatch On The Minute Every Minute



August 13, 2011
A1. Track Day
20x Bleachers For Time
10x 40yd Sprints @Max Effort *3 Minute Rest Between Sprints
5x 100yd Sprints @75% Effort *2 Minute Rest Between Sprints


August 12, 2011
A1. Chipper
10x HSPU
20x Wall Ball #20
30x Toes 2 Bar
40x Power Cleans #135
50x Plate Burpees
60x SDHP #75

A2. Strength Progression
10 Minute Running Clock
2x Power Cleans On The Minute
*Progress In Weight *I Finished With #225



August 10, 2011
A1. 5 Rounds:
Air Dyne Bike 20 Calories
15x GHR
10x Strict Press #95

A2. Skills Practice
Reverse Band Bench Press 1RM
15x Straight Bar Muscle Ups

A3. 5 Rounds:
5x Power Cleans #185
5x Bench Press #185



August 9, 2011
A1. 20 Minute Running Clock
1x Full Snatch #135
1x Muscle Up
*Progress In Each Movement By 1 Rep Until 20 Minute Cap

A2. 3 Rounds
250m Row
10x Burpees
5x Front Squat #185



August 8, 2011
A1. 10.9.8.7.6.5.4.3.2.1
Power Clean #155
Pull Ups *Any Style

A2. 5 Rounds
10x KB Swings #70
11x Box Jumps
10x Push Jerk #115
11x Box Jumps