1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

2. Clean Pull
(95%/3)/4

3. Front Squat
(75%/4)5

Bar was taken from ground on front squats.

1. 120, 130, 140, 150, 160x2
2. 190x4
2. 190x5

For time:
50 wall-ball shots
50 kb sdhp, 53-lb.
50 handstand push-ups
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the kettlebells and hold it at your waist for 15 seconds before returning to the ball or wall.

14:57

Notes: WB were broken into two sets -- 30/20. Did 10's for both SDHP and HSPU. Last set of HSPU was a fight. This is a variant on Team Series workout #5 from 2016. 

A: Snatch
60%/4
70%/4
75%/4 
(80%/4)2

Snatch Pull
(95%/3)4

Back Squat
(80%/4)5

1. 90, 105, 115, 120
2. 145x4
3. 245x5

B: 10 Rounds, on the 1:30 start interval
10 V-Ups
3 Pull-ups

Deadlift
8 rounds, on the 2:00 start interval of:
3 deadlifts
Start at 70% of your max and go up as you can.

215-225-245-255-265-275-280-280lb.

Notes: Workout was done at No Excuses. Load was limited by plate selection -- this is all of the weight I have.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

1: 6:22
2: 6:53
3: 6:34

Notes: Scaled to (3) rounds. Scaled ring rows for pull-ups due to high volume.

1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1

3. Back Squat
60%/3
70%/3
75%/3
(80%3)3

1. 100, 105, 115, 120, 130
2. 130, 140, 150, 160, 170
3. 185, 210, 225, 245x3

Every 5 minutes for 15 minutes:
200m Farmer’s Carry (53lb.)
55 Double Unders (2:1 singles)
AMRAP Handstand Push-ups in remaining time.

Score is total # of Handstand Push-ups.

Notes: Did not get any HSPU on rounds 1 or 2. Round 3 was 9 HSPU. This was a grip killer -- 53lb KB was probably a little ambitious for this workout.

A: 5RDS:
:30 Burpees
:30 Rest
:30 Battle Ropes
:30 Rest

Score is total number of burpees

40 Burpees. Held (8) burpees across all (5) sets.

B: Hollow Rocks + V-Ups (3X15+12)

1. Clean & Jerk
60%/3+1
75%/3+1
70%/3+1
(75%/3+1)2

2. Front Squat
(75%/4)5

Bar was taken from ground on front squats.

1. 120, 130, 145, 150
2. 185x5

Warmup:
EMOM 10:
A: 3 Pull-ups
B: 3 Ring Rows

Goal is to do all (5) rounds of the pull-ups UB. 

AMRAP 12:
20 GHDS
15 Handstand Shoulder Taps

5 rounds + 9 ghds

1.  Snatch
60%/4
65%/4
70%/4 
(75%/4)2

2.  Snatch Pull
(90%/3)4

3.  Back Squat
60%/4
70%/4
75%/4
(80%/4)2


1. 90, 100, 105, 115
2. 135x4
3. 185, 210, 225, 245x2

CompTrain Weightlifting Plan
All programs will be written as percentages, which should be taken off of your existing 1RM max numbers for the snatch, clean & jerk, back squat and front squat.

All exercises will have their percentage calculations keyed off of one of these four numbers. Calculation of percentages for the pulls in this program should be based off of the snatch or clean & jerk. For example, if you have a 100# snatch, and the program calls for snatch pulls at 80%, you would use 80# for those pulls.

When the program is written as snatch (75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%. When the program calls for something like clean & jerk 60%/2, that means one set of 2 clean & jerks at 60%.

When the program calls for something like clean & jerk 60%/(3+1), that means you should do the following: clean, clean, then clean & jerk. (2+1) would be clean, clean & jerk.

No exercises in the weightlifting programming should be performed as touch-and- go. Come to a rest and rest for each rep.

When the program calls for a heavy single, it should be a heavy single for the day. You should limit yourself to 2 or 3 attempts at the heavier weights.

You should count misses as reps in this program, especially if they were misses based on simply not making the lift for technical reasons or otherwise.

Please do not add reps or sets to this programming as it is designed to fit into an already volume intense CompTrain programming model.

For Time:
50 HSPU
*Each time you break, perform (2) clean and jerks (145)

13:04

1 Minute Overhead Double KB Hold (26)
1 Minute Rest

5 Rounds:
5-Rep Bench Press
250m Row Sprint

Go heavy on the Bench Press and move directly to the row. You can perform ascending sets on the Bench or work across. Go for an all-out effort on the rows. Rest as needed between rounds. Score total weight moved on the Bench Press and best/worst times on the row. Have the monitor set up for a single distance count down from 250m so you can record your exact times. Spotters on ALL SETS of the bench press.

Weight	Time (Row)
155lb.	52.3
185	51.6
185	50.2
185	51.6
185	52.7

Power Clean 3-3-3-3-3
Go up as you can.

135-155-165-175-185lb.

Notes: Hit 'em all. 185 went up quick, next time out push the weight.

Deadlift
8 rounds, on the 2:00 start interval of:
3 deadlifts
Start at 70% of your max and go up as you can.

225-235-245-255-265-275-285-300lb. 

2K/7

The goal is to row 2000m in 7 minutes.
Program C2 for 10 rounds of :42 second intervals with :30 seconds rest between.
Would need to hold 1:45/500m to achieve this goal.

Total Meters: 1910
Average Pace: 1:49.4/500m

For Time:
50 KB Swings (45)
EMOM 5 Box Jumps (20)
50 Box Jumps
EMOM 5 KB Swings

Workout begins with 5 Box Jumps. When you finish KB Swings, go right into Box Jumps -- don't wait for next minute to begin.

11:34

'Gut Buster'
For Time:
150 Abmat Sit Ups
1000m Row (4:02.7)   
150 Abmat Sit Ups

28:19

A: For Time:
50 Cal Airdyne
100 Squat Jumps
50 Cal Airdyne

B: Tabata Airdyne Intervals
Ascending interval starting with :20 increasing to :60 with :10 rest periods.
4:00 total (56 calories)

A: For Time:
27-21-15-9 reps of:
Row (Calories)
KB Swings (53lb.)

12:11 

Notes: This was tougher than I thought, heart rate was up throughout the entire workout. Kept a sub-1:55/500m pace for all rows.

B: 3X1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 secs. Arms and legs should not make contact with the ground at any point.

A: Deadlifts 7X2, increasing
B: 3X3 Minute Row (500m pace + 15-20 seconds)

Rest 3 minutes between rows. Aim to decrease each 3 minute interval pace by 1-4 seconds. Use 500m PR pace of 1:49.6.

Tabata Mashup (6 rounds of each, alternating)
Hollow Hold + Handstand Hold
--
A: 225-245-255-275-285-295-305lb.
B: 753m (1:59.4/500m pace) -- 746m (2:00.6/500m pace) -- 756m (1:58.9/500m pace)

AMRAP 14 minutes:
10 Power Cleans (105)
20 Box Jump-Overs (18)

The power cleans do not need to be unbroken.  The mindset in this workout should be very fast and very uncomfortable for the entire duration.

210 Reps (7 Full)

Notes: Used 18" box due to availability (24 or 30 were other options, but wanted to maintain fast pace as instructions dictate). All sets and reps were UB. Did lateral box step overs.

 

Tabata (20 rounds)
20 sec. Max Meter Row
10 sec. Rest
* Scored by total Meters *

1766 total meters

Accumulate: (10 minute cap)
4 min plank every time you drop do 12 v ups

Finished with 0:15 to go. 

7 rounds for time of:
35 double-unders (3:1 singles)
1 Snatch (AHAP)
You have two scores.  The total amount of weight lifted and the total time it took for all 7 rounds.  If you miss an attempt, you can not try again.  The opportunity to lift that round is over.  So pick your weight wisely.  You can not change your weight once the clock has started.

A: 945lbs (Hit all lifts at 135lb.)
B: 10:24

Core Work
5 rounds
10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds –   

A: Strength
1) 4X3 Strict Press + 5 Push Press -- work to max set; rest 2:00 between sets
2) 1X3 Strict Press + ME Push Press -- use heaviest load from #1

1: 115-125-145-155lb. Failed on set of 155 (completed 1 shoulder press)
2: 4 push press @ 145lb.

B: Stamina/Skill
5 Rounds:
15 Walking Lunges; hold 30lb. sand bell on shoulder
30 HS Shoulder Taps
Rest as needed between sets.

Tabata Row
Note: Must get 800+ meters. A 1 rep HSPU penalty is enforced for each 5m below the standard.

744m -- 11 rep HSPU penalty 

Rest 1 minute

5 Minute AMRAP
DB Snatch (alternate, 70lb.)

Score is total # of DB Snatches

40 reps

EMOM 10:
3 Power Snatches (95lb.)
10 Squat Jumps

Completed all rounds as prescribed. As Rx'd is 135lb. power snatch and 13 jump squats per round. Each round was between 30-35 seconds.

A: Shoulder Press
1-1-1-1-1
athletes are seeking 1RM on Shoulder Press. NO DIP IS ALLOWED….you have 5 attempts NOT including your warm up reps which may be at higher reps such as 4’s and 5’s at lighter loads…..

B: Push Press 1RM
1-1-1-1-1
Because you are warm from the first session, Athletes may want to start at max weights from the strict press….On the Push Press you MAY DIP and Drive but NO RE-DIP IS ALLOWED….AT ALL….not even a 1/2 inch….

1 Minute Overhead Barbell Hold (45)
1 Minute Rest

A: Current PR is 165lb. Best lift was 165lb. 
B: Current PR is 205lb. Best lift was 215lb (New PR!!)

5RFT:
10 box jumps (24 inch)
15 air squats
20 v-ups

10:39

A: For QUALITY, not TIME
4 Rounds:
10 UB HSPU
10 UB Toes To Bar

Rest as needed between sets to ensure perfect reps.
*3 burpee penalty for any breaks

B: Accessory Work
Accumulate 1:30 in handstand
Double KB Press+Hold (3x12+12) @ 26lb.
Supermans (3x15)

A: EMOM 10:
100 meter sprint (.06 miles on treadmill)

B: Core Work
5 rounds
10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds –  

For Time:
400m Run
21 Deadlifts (185lb.)
400m Run
15 Deadlifts (225lb.)
400m Run
9 Deadlifts (255lb.)

Notes: Run was on elevated track above weight room. Deadlifts were broken into two sets for each round -- 11/10, 8/7 & 5/4.

For Time: (15) Minute Cap:
15 Snatches @ 60% (90lbs)
12 Snatches @ 70% (105lbs)
9 Snatches @ 80% (120lbs)
6 Snatches @ 90% (135lbs)
3 Snatches @ 100% (150lbs)

Note: Time ran out before I could attempt 150lb snatches. This was especially tough after yesterday's clean ladder.

Squat Clean Pyramid
 For time:
 10 squat cleans (245 / 165 lb.), by 2:00
 8 squat cleans (265 / 180 lb.), by 4:00
 6 squat cleans (285 / 195 lb.), by 6:00
 4 squat cleans (305 / 205 lb.), by 8:00
 2 squat cleans (325 / 215 lb.), by 11:00

Finished with Tabata Evil Wheels

Notes: Scaled weights to 135-150-165-175-185. Did power cleans, not squat cleans. Finished in 8:54.