Day26 8/30/14 though Day27 8/31/14 Rest
*Rest and Recover
DAY26 8/29/18 AM SESSION
WARM UP:
3Rounds of:
2 Shuttles high knee skip
2 Shuttles straight leg kick
2 Shuttles shuttle run
Conditioning:
8Rounds for time:
Sprint 200m
Rest 1:1
*How ever long it takes you to run 200m that’s how long you rest!
Day25 8/28/14 Pm Session Active Rest Day
Warm-up:
400m row
40 dips
Max strict pull ups
15 Push ups
35minute stretch session
Day24 8/27/14 FIRST DAY OF THE NEW TRAINING SCHEDULE PM SESSION
Warm-up:
Row400m For time: 1:23
REST1min then:
Run400m For time: 1:26
Than:
15min work on handstand walks
Max distant got: 6ft 3in
Conditioning:
Complete 3 rounds:
You have 90 seconds to complete the following:
Sprint 40 yards
KB Swings @ 40lbs – 30 reps
*Rest 3 minutes between rounds.
Round 1: 1:02
Round 2: 1:02
Round 3: 1:13
Day24 8/27/14 FIRST DAY OF THE NEW TRAINING SCHEDULE AM SESSION
Warm-up:
50 Russian Kb swings@45 1:17
30 GHD sit ups
150 Singles (Jump rope)
Weight Lifting:
1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of max for the complex
#based off of 135 : 120
2) Jerk from blocks: 4X3@80% of 3rm *FORM *SPEED *SPEED
115
Strength:
1a) 3X8 Bench Press @ 80% of 8rm
115 *SPEED *SPEED
1b) 3X5 Jumping Good Mornings – heaviest from last week -10#
135
Conditioning:
4rounds for time
20 sit ups
10 G2O burpees @25
20 sit ups
10 G2O burpees @25
20 sit ups
Run 800m with plate over head
35:34
CHANGE IN TRAINING SCHEDULE!
My AM sessions will now be my Olympic lifting movements my Ac’s (accessories) and strength with a little conditioning not much to non then my pm session will consist of just strictly conditioning. Trying to get my days on track as possible Mondays, Tuesdays, Wednesdays, and Fridays, and Saturdays will be my work days that leaves Thursday, and Sundays as my rest days. If I miss workout days I will take away a rest day and hit the workout for the missed day on my rest day.
Day23 8/26/14 SHORT WOD DAY
Warm-up:
The warm up is in the WOD
Conditioning:
5 Rounds of:
Yoke shuttle @235
5 power cleans@135 last round 145
5kb swings(full) @53lbs
10 push ups
Then back up the later for 5 rounds
Day19 8/22/14 Though Day 22 8/25/14 REST/SLACKING
Missed to many days again.
DAY18 CONTINUED 8/21/14 PM SESSION
Warm up:
400m dumbbell Farmers Cary@50
25 tempo dips
100 singles (Trying to get the most double under that i can in the 100 singles)
15 pull ups (if you drop from bar start over)
25 push ups
30 squats
Snatch work with Pvc and Bar
Conditioning:
1min on 1min off
5Rounds of Shuffles through cones
5Rounds of cone overs
Then
Row1k
4:23
DAY18 8/21/18 GOOD AM SESSION. 5:00am SESSION!
Warm up:
50kb SWING@45
25 GHD SIT UPS
12 SHUTTLES FARMERS CARRY WITH PLATE 25lbs
25 GHD BACK EXTENSION
WEIGHT LIFTING:
25min Snatch work Just bar (for form work)
Accessories:
1) Snatch Balance: LIGHT!(For form work)
Strength:
4XME Pause Back Squats @ 10lbs more then last set start at 135 (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top
135 145 155 165
DAY17 8/20/14 Another short day
Warm up:
4shuttles of farmers carry 25lbs plates
25 GHD BACK EXTENTIONS
25 GHD SIT UPS
25TEMPO DIPS
WORKED ON GRIP AND WRIST CURLS TO STRENGTHEN MY HOLD TOP POSITION FOR MY SNATCH
*CAN’T SEEM TO GET UP EARLY IN THE MORNING SO COULD ONLY GET SOME WORK INTO BUT TOMORROW!!!
-TRISTAN PIWKO
DAY16 8/19/14 SHORT DAY
Warm up:
50Russian one handed kb swing @60
25dips
20 TEMPO GHD BACK EXTENSIONS
25 GHD SIT UPS
15 Push ups
Weight lifting:
1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar) FORM WORK
Strength:
1a) 4XME HSPU (Go for max rep then hold last for max time)
Average about 4HSPU and 10-15sec holds
Day15 8/18/14 Another Rest day
*NOT USED TO WORKING OUT INT THE AM DIDN’T GET UP BUT GOING TO BE AT IT TOMORROW. SO I AM SWITCHING MY WORKOUTS TO AM DUE TO SCHOOL SO GETTING MY TRAINING IN A LITTLE EARLY FOR NOW ON LIKE 4:30am THEN SOME EXTRA WORK AROUND NOON WHEN I CAN.
Day12 8/15/14 Through Day14 8/17/18 TO MANY REST DAYS.
*
*Had to take some days off felt like my body needed but taking some active rest day to recover my shoulders and hands Ready to get back into the gym after to many rest days.
-Tristan Piwko
Day 11 8/14/14 ACTIVE REST DAY
Warm up
50 kb swings @60 for time 1:20
20 GHD TEMPO BACK EXTENSION
30 GHD SIT UPS
Weight lifting:
Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 1X1@95%, 1X1@90%
%based off of 120: 115,110
Conditioning:
Row 500 m for time: 1:53
Rest 3:00 Then
Row 500m for time: (try to beat last time): 1:52
*Turned today into a active rest day felt like my body needed a rest day.
_Tristan Piwko
Day 10 8/13/14
Warm up:
65lbs (Use Barbell) FARMERS CARRY 400meters
30 GHD SIT UPS
25 Tempo GHD BACK EXTENSION
Run 800m
Weight Lifting:
1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%
% based off of 170: 165 160
2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90%
%Based off of 150: 145, 135
Accessories:
Paused Clean Pull (3 count pause at knee): 5X3 – heaviest possible
95,115,135, 145,155
STRENGTH:
1a) 3X8 Bench Press – heavier than last week w/ no pause or loss of speed
115,120,125 *SPEED *SPEED *SPEED
1b) 3X8 Jumping Good Mornings – heavier than last week
115,135,145
Conditioning:
3 2-minute rounds of:
1) 5 pull-ups
2)10 push-ups
3)15 squats
4)5 pull-ups
5)10 push-ups
6)15 squats
7) Row for calories
Rest 1 minute between rounds.
Round 1
4 got 1
Round2
5
Round 3
got 4 got 5
Day 9 8/12/14 FIRST HAND STAND PUSH UPS!!
WARM UP:
50 Russian one handed kb swing (IF YOU DROP YOU START OVER ) @53 For time: 1:28
15 GHD SIT UPS
15 GHD TEMPO BACK EXTENTIONS
15 PUSH HAND RELEASE PUSH UPS
Weight lifting:
1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%
% based off of 110: 105, 100
Accessories:
1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: Max for the complex – 1X1@95%, 1X1@90%
% based of off 115
2) Muscle Snatch: 3rm – 3X1@95%, 3X1@90%
%based off of 95: 90, 85
Strength:
1a) 4XME Handstand push ups
2,2,6,1
*first handstand push ups *last set lost control
1b) 4X5 Pause Front Squats @ heaviest possible – push last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds
#140
Conditioning:
2 rounds for time of:
115-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
60 single under (normal jump rope)
Then: 10m Amrap (AS MANY ROUNDS AS POSSIBLE)
10 OHS @45
200m run
5 rounds plus 100 meter of last shuttle.
-Today was good got a Pr on my 3 position snatch, and got my first handstand push ups! Ready for tomorrow.!
-Tristan Piwko
DAY 8 8/11/14 SICK REST DAY.
Got sick so i guess its another rest day but hitting the gym tomorrow no matter what!!
Day 7 8/10/14 REST DAY.!
REST DAY
Day 6 8/9/14 NON PLANNED REST DAY!
REST DAY.!
Day 5 8/8/14 Just OLY DAY.! NO PR;/
Warm up:
100 Russian one handed kettle bells
Then 3 rounds of:
15 GHD SIT UPS
15 GHD BACK EXTENSIONS
Weight lifting:
1) Power Clean: 2RM – 2X1@95%, 2X1@90%
% Based of off 185
2) find 1 rm snatch
Accessories:
Clean High Pull from blocks: 5rm – 5X1@95%, 5X1@90%
155
Note: The goal is to pull to the middle of the rib cage. This means weight should be heavy but elbows should still break. Knees MAY re-bend.
Day 4 8/7/14 Rough and Frustrated!!!!
Warm up:
100 Russian kb swings @60 (IF YOU DROP YOU START OVER)
Time 3:49
15 GHD SIT UPS
15 Tempo back extensions
15 Push ups
400m run
Weight lifting:
Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep) – 1X1@95%, 1X1@90%
% based off of 110: 105, 100
Accessories:
1) Snatch Balance: 3RM – 3X1@95%, 3X1@90%
% based off of 120 115,110
2) Tall Snatch: 3RM – 3X1@95%, 3X1@90%
% Based of 90: 85, 80
Strength:
4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top)
7,4,4,4
Conditioning:
21, 15, 9 reps of:
Bench Press 115
Pull ups
Time :7:40
-Today kinda sucked wasn’t catching my snatches., but got through today and now finished tomorrows another day this days in the past!!!
Thehtfujourney 