Kill For Points

Training Logs
1

9 April 18

A. Pregame-

  • 2 Steady Rounds
    • 10 cal bike
    • 20 pass-throughs
    • 20 average band TKE/leg

B. Warmup-

  • 3 Steady Rounds:
    • 20 UB single unders
    • 10 KB Cossack squats/leg (8kg x2)
    • 10 Overhead KB Box Squats (16kg x2)

C. Weightlifting-

  • Cal Strength Snatch Warmup- 2 sets of 5
  • Snatch- build to today’s heavy

D. Conditioning-

  • “Jackie” 7:54 RX
    • 1k row
    • 50 Thrusters (45#)
    • 30 pull ups

E. Accessory-

  • 3 Rounds:
    • Contralateral RFESS- 24kgx8/leg x3 sets @3111, 45s rest
    • Strict HSPU- x8 x3 sets @2011, 90s rest
2

10 April 18

A. Pregame-

  • 3 Steady Rounds
    • 25 UB single unders
    • 20 pass-throughs
    • 10 Banded Lateral Steps/leg

B. Skill/Accessory-

  • 12 minute EMOM (4 Rounds)
    • 1 legless rope climb
    • Handstand hold
    • 10 tuck rock to tuck sit

C. Weightlifting-

  • Cal Strength Clean Warmup- 2 sets of 5
  • Clean+Jerk-
    • (60-80%)x(2+2)x4
    • (80-85%)x(2+2)x2
    • (85-90%)x(2+2)

D. Strength-

  • 1a. Floor Press-
    • Build triples to today’s heavy- 245
    • Build singles to today’s heavy- 265
    • 75%xAMAP- 200x10
  • 1b. Band Pull-apart- x10 reps supersetted w/floor press

F. Conditioning-

  • Three rounds: 4:28/4:27/4:26
    • Ski 1k
    • Rest 3 minutes
3

13 April 18

A. Pre-game:

  • 5 min accumulating lat stretch on stall bar
  • 5 min accumulating hip flexor stretch
  • 5 min accumulating groin stretch
  • 50 single unders

B. Warm-up:

  • 3 Steady Rounds:
    • 10 calorie bike
    • 20 banded TKE/leg
    • 20 pass throughs
    • 10 KB overhead box squat

C. Weightlifting:

  • 30 jump to jerk
  • 10 press in jerk
  • 10 Tall Jerk
  • Push Jerk-
    • E2M: (60-70%)x2x2
    • E2M: (70-80%)x2x2

D. Conditioning:

  • 5 Rounds for time: 17:02
    • 500m run
    • 20 Walking DB Lunge (40#)

E. Aerobic Capacity:

  • 20 minutes assault bike @Z2
4

14 April 18

A. Warm-up-

  • 5 min assault bike
  • Hip/knee voodoo floss
  • 20 pass throughs

B. Conditioning- 36:28

  • In teams of two, alternating each movement, complete ten rounds for time of:
    • 500m Row
    • 10 Overhead Squats (95#)
    • 10 Burpee Box Jump-Overs (24″)
      (Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

C. Restoration:

  • Salt soak
  • ROMWOD
  • Nap
5

16 April 18

A. Warm-up:

  • 5 minutes bike
  • Hip/Thigh floss
  • 10 Kick swings/leg
  • 20 banded TKE/leg
  • 20 pass-throughs
  • 55 UB Single unders

B. Weightlifting:

  • Cal Strength Clean Warmup
  • 10 Tall Jerk
  • High Hang Clean+Jerk-
    • E2M: (40-50%)x(2+1)x2
  • Hang Clean+Jerk-
    • E2M: (60-70%)x(2+2)x2
  • Hang Clean+Clean+Jerk-
    • E2M: (70-80%)x(1+1+2)x2
  • Clean+Jerk-
    • E2M: (80-90%)x(2+2)x3
      *after each set, add 10kg and perform one pull

C. Strength:

  • Safety Bar Squat, no belt-
    • E2M: (50-60%)x5x2
    • E3M: (70-75%)x5x3

D. Conditioning:

  • “Helen” 3 Rounds for Time 9:57 RX
    • 400m run
    • 21 kettlebell swings
    • 12 pull ups

E. Aerobic Capacity:

  • “There and Back Again” Assault Bike:
    • 2 Rounds
      • 100m @50 RPM
      • 100m @55 RPM
      • 100m @60 RPM
      • 100m @70 RPM
      • 100m @75 RPM
      • 500m @45 RPM
    • 1 Round:
      • 200m @55 RPM
      • 200m @60 RPM
      • 200m @65 RPM
      • 200m @70 RPM
      • 200m @75 RPM
    • 2 Rounds:
      • 100m @70 RPM
      • 100m @65 RPM
      • 100m @60 RPM
      • 100m @55 RPM
      • 100m @50 RPM
      • 500m @45 RPM
6

17 April 18

A. Warm-up:

  • 5 minutes bike
  • Hip/thigh floss
  • 20 banded TKE/side
  • 20 pass throughs
  • 60 UB single unders

B. Gymnastics:

  • 4 Steady Rounds
    • 1 Wall Walk+3-5 Wall-facing HSPU
    • 4-6 Paralette tuck planche to L-sit

C. Conditioning:

  • 12 minute AMRAP:
    • 10 burpees
    • 20m walking lunge
    • 8 calorie ski

D. Weightlifting:

  • Snatch Balance-
    • E2M: Build to heavy across 4 sets

E. Accessory:

  • Three rounds:
    • Dumbbell Floor Press- x15 @2111
    • Bent Dumbbell Row- x15 @0121
      *rest 60s between exercises
  • Three rounds:
    • GHD Hip Extension- x20 @1010
    • Kneeling Palloff Press- x10 @2020
      *rest 60s between exercises
7

19 April 18
18.1.2.1.3

A. Warm-up:

  • 5 minutes bike
  • Hip/thigh floss
  • 20 banded TKE/side
  • 20 pass throughs
  • 65 UB single unders

B. Weightlifting:

  • Cal Strength Snatch Warmup
  • 10 Tall Snatch
  • High Hang Snatch-
    • E2M: (40-50%)x2x2
  • Hang Snatch-
    • E2M: (60-70%)x2x2
  • Hang Snatch+Snatch-
    • E2M: (70-80%)x(1+1)x2
  • Snatch-
    • E2M: (80-90%)x2x3
      *after each set, add 10kg and perform one pull

C. Strength:

  • Concentric Front Squat, no belt-
    • Build triples to today’s heavy
    • Build singles to today’s heavy

D. Conditioning:

  • For time:
    • 40 Calorie Assault Bike
    • 20 Burpee Box Jump-Overs (24″)
    • 10 Squat Cleans (135#)

E. Accessory:

  • 3 steady rounds:
    • 100m farmer’s carry
    • 10 Weighted GHDSU
8

20 April 18
18.1.2.1.4

A. Warm-up:

  • 3 Steady Rounds:
    • 10 calorie bike
    • 20 banded TKE/leg
    • 20 pass throughs
    • 10 single-single-doubles

B. Weightlifting:

  • 30 Jump to Jerk
  • 10 Press in Jerk
  • 10 Tall Jerk
  • Push Jerk-
    • (60-70%)x2x2
    • (70-80%)x2x3

C. Strength:

  • Snatch Push Press-
    • Build triples to today’s heavy
    • Build singles to today’s heavy
    • 80%x5x3

D. Conditioning:

  • For time: 13:30
    • 1k row
    • 25 calorie ski
    • 400m run
    • 40 Push Presses (95#)
    • 400m run

E. Aerobic Capacity:

  • Bike 20 minutes @Z2
9

21 April 18
18.1.2.1.5

A. Warm-up:

  • 5 minutes bike
  • Hip stretch
  • 20 pass-throughs
  • 100 UB single unders

B. Conditioning:

  • In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
    • 12 Calorie Ski
    • 40 Kettlebell Swings (24/16 kg)
    • 30 Wall Ball Shots (20/14 lbs)
    • 20 Box Jumps (24″/20″)
    • 10 Toes to Bar
      Partner A starts with ski erg, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does ski erg…and so on.

C. Gymnastics:

  • 4 steady rounds:
    • 4 RMU Pulls
    • Accumulate parallette tuck planche

D. Accessory:

  • 3 steady rounds:
    • Strict Barbell Row- x10 @0121
    • L-Raise- x10 @1111
  • 3 steady rounds:
    • Ring Dip- x10 @2212
    • Dumbbell Curl- x10 @1111
    • Band External Rotation- x15/arm @1111
10

23 April 18
18.1.2.2.1

A. Warm-up:

  • 5 minutes bike
  • Hip/Thigh floss
  • 10 Kick swings/leg
  • 20 banded TKE/leg
  • 20 pass-throughs

B. Weightlifting:

  • Cal Strength Clean Warmup
  • 10 Tall Clean
  • High Hang Clean+Jerk-
    • E2M: (40-50%)x(2+1)x2
  • Hang Clean+Jerk-
    • E2M: (60-70%)x(2+2)x2
  • Hang Clean+Clean+Jerk-
    • E2M: (70-80%)x(1+1+2)x2
  • Clean+Jerk-
    • E2M: (80-85%)x(2+2)x2
    • E2M: (85-90%)x(2+2)x2
      *after each set, add 10kg and perform one pull

C. Strength:

  • Safety Bar Squat, no belt-
    • E2M: (50-70%)x5x3
    • E3M: (75-80%)x5x3

D. Conditioning:

  • 4 Rounds for total reps: 10, 10, 9, 7
    • 2min AMRAP:
      • Row 300m
      • Max burpee box jump-overs in remaining time
    • Rest 2 minutes
11

24 April 18
18.1.2.2.2

A. Warm-up:

  • 5 minutes assault bike
  • Hip stretch
  • Hip/thigh floss
  • 20 pass throughs

B. Conditioning:

  • Complete as many rounds and reps as possible in 8 minutes of: 3+100m
    • 5 Strict Handstand Push-Ups
    • 10 Thrusters (95/65 lbs)
    • 200 Meter Run

Rest 8 minutes, and then…

  • Complete as many rounds and reps as possible in 8 minutes of: 3+14 HRPU
    • 10 calorie ski
    • 20/15 Hand-Release Push-Ups
    • 10 Pull-Ups

Rest 8 minutes, and then…

  • Complete as many rounds and reps as possible in 8 minutes of: 2+10 T2B
    • 20 Box Jumps (24″/20″)
    • 15 Toes to Bar
    • 10/5 Ring Dips

C. Weightlifting:

  • Overhead Squat-
    • E2M: Build doubles across 4 sets to today’s heavy

D. Accessory:

  • Three rounds:
    • KB Arnold Press- x10 @112
    • Strict Reverse Hyper- x10 @1111
      *rest 60s between exercises
  • Three rounds:
    • Alternating Upright Row- x15 @1111
    • Banded Standing Abs- x15 @1111
      *rest 60s between exercises