West Coast Strength Coach

Training Session #80
“Regional Workout 3″
4 rounds for time:
10 DB Snatches @ 100lbs
Sprint

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Training Session #79
AMR in 20 minutes @ 80%
5 Back Squats @ 135lbs
5 Pull-ups
5 Push Press @ 95lbs
400m Run

rest 10 minutes

AMR in 20 minutes @ 80%
5 Overhead Squats @ 65lbs
5 Toes to Bar
3 Muscle-ups
500m Row

rest 10 minutes

For time @ 80%:
5000m Row

Results
Part 1) 7 rounds
Part 2) 6 rounds + 5/5/3
Part 3) 20:39

Today’s session felt VERY good. Pace was right on, I felt comfortable breathing and moving the entire time. Did the 5K Row in the sun to get used to being in the elements. All sets of movements were unbroken.  Good day of training.

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Training Session #78
4X:
Airdyne 25 sec
rest 2:35
+
4X:
Row 25 sec
rest 2:35

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Training Session #77
A1. TnG Deadlift @ 225lbs; 15 reps x 5 sets; rest 10 sec
A2. Strict Handstand Push-ups; amrap (-2) x 5 sets; rest 3 min
B. AMR in 10 minutes: 1-4 Muscle-up Ladder (1 min rest mandatory for missed attempt)
C. Farmers Walk @ 100lbs/hand; 100m x 4 sets; rest 2:30 b/t sets

Results
A1. 20 sec, 20 sec, 20 sec, 20 sec, 20 sec
A2. 30, 30, 25, 20, 16
B. 3 rounds + 1, 2 (2 misses on 4)
C. 2:30, :29, :29 (shortened to 50m for last 2 sets)

Deadlifts and HSPU felt great. No matter how fast or slow I tried on the TnG DLs, the time was the same so I won’t be trying to kill myself on the first set there. All HSPU were strict and faster than 1 sec/rep (30 reps in 20 sec). Muscle-ups were tough especially the 4 unbroken. I failed on that 4th on rounds 2 and 3 but continued after a 1 min rest on 1 rep to keep going. 100m Farmers Walks with turnaround killed me after halfway point. I cut it down to 50m per set afterwards which was much more doable.

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Training Session #75
AM
For time:
1K Row
25 Pistols
15 Hang Power Cleans @ 225lbs

Results
Time – 6:38

This went MUCH better. With the changes we talked about after doing the full version last time, I am very confident on my pacing/strategy with this workout now. Great session!

Training Session #76
PM
4 rounds for time:
10 DB Snatch @ 100lbs
100m Run

Results
Time – 5:35

Went at a fairly slow pace (perception-wise) in the beginning trying to sustain throughout the workout. Felt good with no miss reps. I took quite a few breaks to shake out my quads, which I think I can cut back on next time and shave 20-30 seconds off my time. Very happy with this.

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Training Session #74
A. Snatch; 1, 1, 1, 1, 1, 1, 1; rest 3 min
(perform 20 double unders prior to each attempt)
B. Overhead Squat – Build toa 1RM
C1. Front Rack Hold @ 225lbs; 30 seconds x 3 sets; rest 10 sec
C2. Muscle-ups; 7 Unbroken x 3 sets; rest 3 min

Results
A. 185lbs, 205lbs (miss), 205lbs, 215lbs, 225lbs, 235lbs, 245lbs (miss)
B. 265lbs (almost got 285lbs)
C1. Done
C2. 7, 7, 7 – all unbroken

Need to work on my ability to get under the bar. 245 was way up there and should be a make come game-day. Just need some fine-tuning is all. Muscle-ups are feeling better after the mobility homework Kstar gave me. Not a great session for me, but not useless either.

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Training Session #73
For time:
50 Back Squats @ 135lbs
40 Pull-ups
30 Shoulder-to-Overhead @ 135lbs
50 Front Squats @ 85lbs
40 Pull-ups
30 Shoulder-to-Overhead @ 85lbs
50 Overhead Squats @ 65lbs
40 Pull-ups
30 Shoulder-to-Overhead @ 65lbs

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Training Session #72
5X:
7 Burpees
15 sec Row Sprint
rest 2:45
+
5X:
20 sec Airdyne Sprint
rest 2:40
+
5X:
4 DB Snatches @ 100lbs
80m Sprint @ 97%
rest 3 min

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Training Session #71
For time:
2K Row
50 Single Leg Squats
30 Hang Cleans @ 225lbs

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Training Session #69
AM
2K Row Time Trial

Training Session #70
PM
For time:
20 Hang Power Cleans @ 135lbs
100 Wall Balls
20 Burpees
100 Double Unders
20 Hang Power Cleans @ 135lbs

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