Day 11
Session 1
Started a new 3 week cycle for upper body so we worked up to a 1-3 rep max on incline bench. I eventually hit 235 for 3 and finally called it at 245 for 2. That was around our 11th set. Next we went over to flat bench and I did 4 sets at 225. I hit 10 reps for the first three sets but only got 9 for the last one. We rested for about 90 seconds in between each set. 4 sets of 12-15 lateral dumbbell raises, and finally 4 sets of dips 20,20,15,10 with about 60 to 90 seconds rest.

Session 2
There were 3 of us so we decided to do a team MetCon. We all started off with a 1k row each.
Next we had 4 stations. Each of us taking turns to complete the 125 reps together for each station before we could move on to the next one.
125 burpee box jumps
125 dead lifts at 225
125 hang cleans at 155
125 overhead squats at 95
And on top of that, every 3 minutes 20 double unders and a sled push of 250 pounds for about 40 yards must be completed. So basically every 3 minutes 2 guys had to leave the station and go do a sled push or double unders leaving just 1 guy back trying to get through whatever station you’re on. I started the 3 minute clock right after the 1k row and we finished the workout in 32:54.

http://sixowned.com/514/

Day 10
Session 1
Snatch practice. Started off light just messing around with 40 kilos. Really focusing on not jumping forward like my last session. Eventually went to 50 and then 60 kilos. Still just focusing on the basics. Sometimes I would do a snatch pull to hang snatch back down and repeat. I did that for nearly an hour. Next I went and worked on my bar muscle ups focusing again on pure technique. I noticed that when I went “hollow” I did a muscle up with about half the effort I had to use before.

Session 2
Rolled out, stretched and had a good long warm up. Then I did “Fran” 21-15-9 thrusters at 95 pounds and pull ups. Since I’ve gained about 10 pounds since my last go I definitely felt it. I was 14 seconds off my best and landed at a 3:34.

http://sixowned.com/511/

Day 9
Only one session today.
Did about 10 sets of dead lifts. Started with sets of 3 eventually hitting 385, 405 and finally 435. After that I did 2 single lifts at 455, and 475.
4 sets of 6-10 back squats with varying leg positions from wide to narrow at 245.
4 sets of 6-8 GHD with a 40 pound sandbag on my back.

http://sixowned.com/509/

Day 8
Session 2
7 sets of snatch. 5,5,5,5,3,3,3 at 155. Sometimes its good to video yourself because tonight I noticed I have a tendency to jump forward. Looks like I’ve got to work on my bar path a bit.

http://sixowned.com/507/

Day 7
Session 2
Started off by working on muscle ups at my own pace for about 20 minutes. Bent over barbell rows 4 sets of 12 at 175. Back to the bar for chest to bar pull-ups and then strict pull-ups for about 5 sets total. Lat pull downs for 6 sets and then back extensions with a 35 pound plate 4 sets of 12.

http://sixowned.com/503/

Day 7
Session 1
16 sets of 3 bench press at 195 pounds every 30 seconds focusing on speed and changing hand positions from wide to narrow. 4 sets of 12 push press at 115 with 90 seconds rest. 4 sets of 15 lateral DB raise with 15 pounders at 60 seconds rest. Then I used rings to do chest flyes 4 sets of 8. Incline bench DB 4 sets of 10 with 70 pounds, and finally 4 sets of dips with 60 seconds rest focusing on going as low as possible and driving out of the hole. Total workout time was around 46 minutes.

http://sixowned.com/501/

Day 6
Session 2
40, 30, 20
GHD sit-ups, farmer carries, box jumps, double unders. For the GHD sit-ups its 40 with no med ball, 30 with a 12 pound med ball, and 20 with the 20 pounder, and the farmer carries were with 100 pound dumbbells and we went about 50 meters each time. The box jumps and double unders followed the rep scheme 40, 30, 20 without any change. Time was 18:05.

http://sixowned.com/499/

Day 1
Session 1
Did 11 sets of squats. Started with sets of 3 eventually working to a 1 rep max of 355.
Then 4 sets of deadlifts at 345.

Session 2
60 clean and jerks @ 135, 100 double unders and a 3k row for time. Time was around 22:30.

Day 2
Session 1
5,5,3,3,1,1 of hang snatch and then clean and jerks. Snatch was 155, 165, 185 and two failed attempts at 205. Clean and jerks were 185, 205, 235.

Session 2
4 rounds
Run 800 meters, 25 wall balls 20 pounds. Time was around 19:30

Day 3
Doing push press in sets of 3 I worked up to an eventual 1 rep max of 245. Next was flat bench 5 sets of 10 at 185 with 60 seconds rest. lastly 4 sets of 15 of dips with 60 seconds rest.

Day 4
Session 1
9 sets of 3 of weighted pull-ups ending at 80 pounds for a 3 rep max. 4 sets of max strict to kipping pull-ups with 90 seconds rest. First set was 31. Renegade rows 4 sets of 7 each arm with 90 seconds rest. Straight bar curls 4 sets of 10.

Session 2
21-15-9
Snatch at 135 and cleans at 185. I was unable to complete this workout due to a strained nerve in my hand on the final set of 9 snatches. I was around the 13 minute mark when I had to stop.

Day 5
Rest

Day 6
Session 1
16 sets of 3 every 30 seconds of box squats at 215 pounds. 4 sets of 10-12 leg press at 315. 4 sets of 15 reverse hypers. 4 sets of 12-6 single leg bend overs with the kettle bell. 5 sets of 5 reactive box jumps starting from the top of the box, jumping down and immediately jumping back up (36in)

http://sixowned.com/497/