Daily Training - Bedlam Athlete

CrossFit Bedlam Athlete – 2019 #39

Wed, May 22, 2019

Wednesday	WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes
A)	A. Squat Clean and Split Jerk, work to a single
B)	B. Squat Clean and Split Jerk, 2 rep @70% per min Every 75 Sec X 8 Sets
C)	C.High Hang Squat Snatch, 10 Min EMOM
	4 Mins – 2@ 60% of Snatch RM
	3 Mins – 2@ 65%
	3 Mins – 2@75% of Snatch RM
D)	5 min @ 85-90%/high effort:
	300FT Shuttle Run – 50FT back and forth
	8 Burpees to 6″ Target
	—5 min rest
	10 min AMRAP
	10 R Arm Hang KB Snatch @ 32kg
	10 Burpees onto 30″
	10 L Arm Hang KB Snatch @ 32kg
	10 Wall Balls @ 20lbs to 12ft
	—10 min rest
	15 min AMRAP
	400m Run
	18 PS (75/55)
	18 OHS (75/55)
	36 Walking Lunges (18/Leg)

Mon, May 20, 2019

Tuesday
A)
	A1. Strict Press @ 22X1, 7,7,6,6,5,5 – 10 sec
	A2. Weighted Ring Dips @ 40X0, 3-4 reps x 6 sets, 30 Sec Rest
	A3. Single ARM DB Bent Over Row @ 31X1, 6-8/arm @Tough Load x 6 sets, 2 Min rest
B)	EMOM Till Failure
	Kipping HSPU + Supinated Ring Rows – 1,1.2,2.3,3.4,4. etc – all same minute
C)	For Time
	45 Thrusters (95/65)
	45 Pull-Ups
	45 HPC (95/65)
	45 Push Press (95/65)
D)	1 Max Set: HS Hold on Wall

Mon, May 20, 2019

Monday
AM session
A)	1500mRow
	Rest 3 mins
	1200m row
	Rest 3 mins
	1200m Row
	Rest 3mins
	1k Row
B)	10 Min Emom
	1 – 30 Sec weighted front bridge

PM Session
A)	FS – 7,6,5,7,6,5 – rest as needed – all good working sets
B)	10 Min EMOM
	2 Squat Snatch @65-70% of RM – drop and reset every time – Looking for Perfect Reps here
C)	20 Min EMOM
	1 – 12-15 Cal Row
	2 – 12-15 KBS (70/53)
	3 – 5-6 Devil Press (50/35/ Hand)
	4 – Rest
D)	Barbell Weighted Glute Bridge 4X8-10 Reps @moderare load

Sat, May 18, 2019

Saturday
A1)	4X5 Push Jerk – from RACK – Shoot for heavier load than last week
A2)	4X8-12 Strict Ring Pull-Ups – rest 2 mins
B)	16 Min EMOM
	1 – 6-10 Strict HSPU
	2 – 3-5 Ring Muscle Ups
	3 – 6-10 Tough Dual DB Strict Press
	4 – 25-40FT HS Walk
C)	8 Min AMRAP
	8 Burpee BJ Overs (24/20)
	12 T2B

Fri, May 17, 2019

A)	1 Sets @75% Sustainable Pace
	18 Min Row
	rest 3 Min
	12 Min AD
B)	10 Min EMOM
	15 Sec L-Hang on Pull-Up BAr


A)	5X5 DL – Build in your sets – Aim for a bit heavier than last week
B)	Find a Heavish Snatch for the day- Only two misses allowed
C)	Every 75 Sec X 6 Sets:
	2 Squat Snatch @65-70% of B
D)	6 Min EMOM
	3 High Hang Squat Cleans @60% of Clean RM
C)	For Time: Push the pace on the Row and see what you got on the BB
	500m Row
	20 PC (115/75)
	250m Row
	20 S2OH (115/75)
E)	5X1 Min Sorenson Hold
	rest as needed

Wed, May 15, 2019

Wednesday
A)	A. Squat Clean and Split Jerk, work to a single
B)	B. Squat Clean and Split Jerk, 1 rep @75% per min x 10 mins
C)	C.High Hang Squat Snatch, 10 Min EMOM
	Mins 1—>6 – 2 @70% of Snatch
	Mins 6-10 – 4 @60% of Snatch
D)	5 min @ 85-90%/high effort:
	5 R Arm Hang KB Snatch @ 32kg
	5 Box Jump Overs @ 30” – no rebounding
	5 L Arm Hang KB Snatch @ 32kg
	5 Box Jump Overs @ 30” – no rebounding
	—5 min rest
	10 min AMRAP
	AirBike Cals – 10,10,10,10,10
	Toes to Bar – 1,2,3,4,5,etc.
	Push-ups – 1,2,3,4,5,etc.
	—10 min rest
	15 min AMRAP
	18/15 Cal AD
	12 Thrusters @ 75/55bs
	9 Bar Facing Burpees

Tue, May 14, 2019

A)
	A1. Strict Press @ 22X1, 8,8,7,7,6,7 – 10 sec
	A2. Weighted Ring Dips @ 40X0, 2-3 reps x 6 sets, 30 Sec Rest
	A3. Bent Over Double KB Rows @ 20X0, 4-6/arm @ 32kg/arm x 6 sets, 2 Min rest
B)	EMOM Till Failure
	Strict Press + Strict Pull – 1,1.2,2.3,3.4,4. Until failure
C)	For Time
	21 Cal Row
	21 HPS (95/65)
	7 Ring Muscle Ups
	15 Cal Row
	15 HPS (115/75)
	7 Ring Muscle Ups
	9 Cal Row
	9 HPS (135/95)
	7 Ring Muscle Ups

Mon, May 13, 2019

Monday
AM session
A)	1500m row
	Rest 3 mins
	1200m row
	Rest 3 mins
	1k Row
	Rest 3mins
	750m row
B)	8 Min EMOM
	5-6 Strict T2 Rings

PM Session
A)	FS – 8.7.6.8.7.6 – rest as needed – all good working sets
B)	10 Min EMOM
	2 Squat Snatch @60% of RM – drop and reset every time
C)	For Time:
	800m Run
	50/35 Cal AD
	800m Run
	50 Box Jumps (24/20)
D)	Barbell Weighted Glute Bridge 3X10 Reps @moderare load

Sat, May 11, 2019

Saturday
A1)	3X5 Push Jerk – from RACK – Aim to make All three Sets – HAP – rest 90 Sec
A2)	3X10 @21X2 Pendlay Row – rest 2 mins
B)	16 Min EMOM
	1 – 4-6 Strict HSPU to DEficit
	2 – 4 C2B+4 Pull-Up + 4 T2B – try to hang on unbroken
	3 – 6-8 Dual DB Bench Press – Heavy
	4 – 2 Rope Climbs
D)	4 Rounds For Time:
	30/24 Cal Row
	5 Clean & Jerks (205/135)
	rest 3 Mins
	20 Bar Muscle Ups

Fri, May 10, 2019

Fridauy
A)	1 Sets @75% Sustainable Pace
	15 Min Row
	rest 3 Min
	15 Min AD
B)	10 Min EMOM
	20 Sec Weighted Hollow Rock


A)	5X5 DL – Build in your sets – No Max sets here
B)	2 Cleans + 1 SJ
	Every 90 Sec X 8 Sets:
	2 Cleans + 1 SJ – @60% of C&J RM – Perfect Reps
C)	For Time: * Goal is to HIT ALL SETS of WB UB so rest as you need to not break through sets
	50 DU
	50 Unbroken WB (20/14)
	50 DU
	40 Unbroken WB
	50 DU
	30 Unbroken WB
	50 DU
	20 Unbroken WB
	50 DU
	10 Unbroken WB
D)	4X1 Min Sorenson Hold
	rest as needed

Wed, May 8, 2019

Wednesday
A)	Build to a heavy Hang Snatch
B)	Find a toughish Snatch Balance for the day
C)	2 Rounds:
	400m Run
	15 DL (315/225)
	rest 2 Mins
	2 Rounds:
	300m Row
	15 Burpees over ERG

Tue, May 7, 2019

A)	5X 3.8 Strict WEighted Pull-Ups + Strict Pull-Ups – Add weight and strip off for the set of 8
	rest 1-2 mins
B)	Find a heavy Push Press for the day
C)	5 Min AMRAP – Strict HSPU
D)	For Time: AGOQ #3
	5 Rounds:
	4 Ring Muscle Ups
	13 S2OH (135/95)
	into.. 5 Rounds
	4 Ring Muscle Ups
	7 S2OH (185/125)

Mon, May 6, 2019

AM Session
A)	2X2000m Row – rest 4 min
	or
	2X 8 Min AD – rest 4 min
	*Choose one you need to work on
B)	15 weighted ghd sit-ups
	X 5 sets

PM Session
A)	Build to a heavy BS for the day
	rest as beeded
B1)	Dual KB Front Rack Split Squats X 6-8 Reps/ Leg
	rest 30 Sec
B2)	Sled Push X 150FT – HAP – rest 30 Sec
B3)	50 FT BB OH Walking Lunges – Tough Weight but make sure set is unbroken
	X 3 Sets – rest 2 mins
C)	Romanian dl @31X1 x 4-5 reps – bit heavier than last week
	3 Sets – rest 1 min
D)	For Time:
	10 Squat Cleans (155/105)
	75 DU
	50 T2B
	75 DU
	10 Squat Cleans (155/105)

Sat, May 4, 2019

Fri, May 3, 2019

AM Session
A)	1 Sets:
	5 Min Row
	rest 3 min
	5 Min AD
	rest 3 min
	5 Min Row
	rest 3 Min
	5 Min AD
B)	For Time:
	1-10 Unbroken T2B




PM Session
A)	CGBP – Find a heavy single for the day
	rest as needed
B)	7 Min AMRAP
	1 Push Press (165/115)
	2 Strict HSPU
	3 Strict C2B
C)	5 Sets: rest 1 min b/t sets
	15/12 Cal Row
	9 HPS (95/65)
	6 Bar Muscle Ups