Sunday, July 14, 2013

Week 1
Monday - Back Squat int + Snatch intense + Clean mod
A. Back Squat @ 20X1, 3-3-3, 5 min - start @ 330lb
330-355-370 PR
B. Above Knee Hang Squat Snatch, 2-2-2-2-2, 3 min - increase per set, start @ 175lb
175-185-190-190-195- had to try 200, got it once
C. Snatch Balance, quickly work a tough single 205 - nervous about the elbow  
D. Power Clean. Squat Clean. Front Squat, 1.1.1 @ 225lb x 10 sets, 2 min -  got them all, not too hard 
video from this day 



Tuesday - Jerk intense + EMOM High % MAP + 75% single modal
A. Split Jerk Cluster off blocks, 1.1.1 - build to a moderate effort triple
245-255
B. Complete 1 round per min for 10 mins:
5 KB Thrusters @ 24kg/arm
7 C2B Chin-ups
done, went well



Wednesday - off

Thursday - Clean intense + Snatch mod + Squat stamina
A. Clean Pull Cluster, 1.1.1 @ 300lb x 5 sets, 3 min - focus on reaching complete extension of ankles, knees, hips done
B. touch n go Power Clean, quickly build to a challenging triple 265 - PR
C. Below Knee Hang Squat Snatch. Squat Snatch, 2.1 @ 155lb x 5 sets, 3 min Done
D. KB Front Squats @ 24kg/arm, 10 reps per min for 10 mins done, easy 

Friday - Vertical CP + Upper Battery + AD MAP
A1. Press Cluster off blocks, 1.1.1.1.1 x 3 sets, 2 min 165-160-160
A2. Weighted Pronated Chin-up @ 50X0, 2-3 reps x 3 sets, 2 min 76-76-76
B. 3 Bar Muscle-ups every 30 sec for 15 total reps done, unbroken, elbow was fine
C. 1 round per min for 10 mins:
5-7 strict HSPU
HSPU
7-7-7-7-5-5(went over the time here and took the next min as rest) - 5-5(went over again and took the following min as rest)-5 (12 min total)
Pullups - all 6 and all unbroken
-By the 4th rd I was maxing out hard on the HSPU and by round 5 I broke the 5 HSPU into 3 and 2.  6th round I just couldn't get 5 HSPU and pullups in time.
-If I break excessivly in the midline was I press out of the bottom of a strict HSPU I can get a few more in a row, which i started to do in later rounds when I needed to.
4-6 strict pronated chin-ups
C. 5 x 1:30 min AD @ 90%/1:30 min AD @ 50%
235 Cal.  very very hard for me

Saturday 
AM - Snatch tech + 10 min high/20 min low
High Hang Squat Snatch, 3-3-3-2-2-2-1-1-1, 1 min - 3's @ 95lb, 2's @ 115lb, 1's @ 135lb
+ done
10 min @ 90%:
5/arm KB Snatch @ 32kg
7 Burpees
9 Step Down Box Jumps - 24" 6 rounds + 3 Burpees
--10 min rest
20 min @ 75%: 6 rounds + 20 Lunges
200m Run
15 Russian KBS - 16kg
20 walking lunges
25 unanchored sit-ups

PM - Z1
20 min Row @ 2:10/500m - damper 3 done - averaged 2:06, I just went easy and didn't want the monitor for a while and that is what I ended up pulling, to go slower felt harder.

Feeling Good.  Happy to be healthy again.

Monday, July 8, 2013

Travel Week...the CrossFit Competitors Cert. in Park City was awsome

Tuesday
build to a tough touch n go Squat Snatch triple - 200 w/out straps...my wrist is totally better so I am going to start using straps for the heavy snatch work from now on and leaving them off for the stamina/skill work
+
EMOM for 15 mins:
5 Power Clean @ 175lb
5 Lateral Barbell Burpees
*Stop of time to complete passes 30 sec Done- almost killed me - horrible diet in Utah and doing this at altitude was not easy 
+
200 KBS @ 24kg for time (perform 50 DU's everytime you break) this did kill me 18:18 - felt terrible

Thursday
10 x 1 min AD @ 90%/1 min AD @ 50% - This killed me - went out too fast - again, diet and travel ruined me - 90% started at 550 watts (mistake) and I fell apart by the middle - 303 Cal.... 50 cal less than my best 20 min effort 

Friday
A. Back Squat, quickly build to a tough single 395 - it was tough so  I stopped, previous best 405 High Bar 
B. Airdyne, 10 sec ALL OUT per min for 6 mins - 64 Cal. not bad 
C. 3 x 3 min sets @ high effort:
30 Wall Balls - 20#
15 Power Snatch @ 95lbs
AMRAP Step Down Box Jumps - 24" in remaining time
3 min rest b/t sets
29-26-27 box Jumps 
Video from last round




I have found a video solution - expect plenty 

Saturday
For time:
2k Row
500 DU's
3 mile AD

previous best 39:23.....TODAY 24:44 Rowed Faster 7:00 instead of 7:15 - Double Unders way faster 40 at a time instead of 25 (shoulders didn't burn at all, last time I thought they were going to fall off)- Bike Way faster (average 220-276 Watts instead of 150-180)...Last score of 39 min was an example of pacing way too slow but I guess I am more fit today as well
Week 5
Monday - Snatch intense + Jerk intense + Vertical CP
A. Squat Snatch, build to a max 235 on my second try, I could not get 240, tried many times.  I filmed all the attempts and I see a few obvious faults.

B. Press, build to a max 195
C1. Split Jerk, 3 moderate reps x 5 sets, 2 min 185 felt good
C2. Ring Rows @ 30X3, 4-6 reps x 5 sets, 2 min 70# vest - hard with the tempo
D. 5 strict hspu per min for 20 mins - stop if not unbroken anymore I got to 16 minutes 
Also, my regular HSPU standard used to be 45# plates and an abmat instead of 25lbs and an AbMat...Well I am a lot better at Kipping HSPU that I thought I was apparently...the 45s were quite a bit harder.

Tuesday - Snatch Pull + BSq + DL mod + SL Stamina
A. Snatch Pull, 2 reps @ 245lb x 5 sets, 2 min done
B. Back Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 2 min 365 - done
I only do High Bar back squat.  At the cert this weekend they told me to try whatever back squat I usually don't do.  I did low bar and got 365 for 5 reps.
C. Deadlift, 1 rep @ 90% RM x 5 sets, 2 min estimated max is 485, went with 435, went well
D. DB Split Squats @ 20X1, 20/leg x 2 sets, 1 min b/t legs 40lbs vest + 60lbs DBs ...was hard but manageable with only two sets, a third set would have been required max out

Wednesday - MAP Single Modal - Low %'s
Turkish Get-up tech
+
5 min rest
+
30 x 60 sec AD @ 75%/20 sec AD @ 50% SHIT I didn't like this. 
75% was 275 watts +
50% was 100 watts +

I made it to about 25 minutes and after that point I went from 100 watts for 50% to more like 75watts for 50% but kept the 75% at or above 275 watts for the entire time...- 688 Cals. 

Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina
A. Front Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 3 min
325 - no belt today - only the last set was a challenge 
B. touch n go Power Clean, build to a 3 RM
260 - pressed for time and it was hard so I just moved on 
C. Muscle Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 - build to a tough set, not touch n go
175 - again, got a hard set and moved on
D. EMOM for 20 mins:
2 tough strict HSPU to depth
3 tough Pendlay Rows with Fat Bar per min for 10 mins didn't have a fat bar so I did bent over DB Rows with a 95lbs DB
I was confused about the way this was written so I just did 2 HSPU from 45lbs plates and 3 DB rows per minute for 20 minutes

Saturday -  MAP Single Modal - Low %'s
5k Row @ 75%
+
5 min rest
+
30 min @ 75%:
100m Run
15 back extensions
100m Run
15 unanchored sit-ups
100m run
15 kbs - 16kg
100m run
15 wall balls - 20# to 10 ft

I had to do different wods this day b/c of the cert .  Did a 13 minute chipper w/ light weight and running.

Monday, June 17, 2013

2014
 
Week 3
Monday - Snatch intense + Jerk intense + Vertical CP
A. Squat Snatch, build to a tough single
215 - elbow felt fine
B. Split Jerk, 1 moderate rep x 8 sets, 1 min
165
C1. Press @ 20X0, 4-6 reps x 5 sets, 2 min
160 - 5-5-5-5-5
C2. Weighted Ring Rows @ 30X3, 4-6 reps x 5 sets, 2 min
40lbs w/ feet elevated (slightly different elevation angle than last week) 7-7-6-6-6
D. AMRAP Kipping HSPU in 3 minutes
35

Tuesday - Snatch Pull + BSq + DL mod + SL Stamina
A. Snatch Pull Cluster, 1.1 @ 110kg x 5 sets, 2 min
245 for all
B. Back Squat @ 30X1, 2-3 reps x 5 sets, 4 min
365x3x5 - took 5 min rest by accident
C. Deadlift @ 33X1, 3 reps x 5 sets, 4 min - use straps
435x3x5
D. Barbell Reverse Lunges @ 135lb, AMRAP in 5 minutes - bar cannot leave your back once you start
81 - bet I could beat that, simply due to experiencing it once, fun though
Wednesday - MAP Single Modal - Low %'s
20 x 40 sec AD @ 75%/20 sec AD @ 50% - 333cal
75% was over 285 watts
50% was over 100 watts - kept that strict for once
did this on the second round as well
+
5 min rest
+
20 x 40 sec AD @ 75%/20 sec AD @ 50% -334cal...I got weird on the bike

Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina
A. Front Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 3 min
285, went well
B. Squat Clean Cluster, 1.1.1 x 3 sets, 3 min - start @ 235lb, add 10lbs per set
got em...felt good
C. touch n go Squat Snatch, 3 reps @ 155lb per min for 10 mins - focus on getting under the bar quickly
got em all...felt good -
D. EMOM for 20 mins:
1st - 5 HSPU to 10" Depth - got all in time except for the final round where I had to run over a little
2nd - 5 tough Pendlay Rows with Fat Bar @ 11X0 195lbs - got them all

Saturday -  MAP Single Modal - Low %'s
2k Row @ 75% 7:20s..
+
5 min rest
+
15 min @ 75%: didn't record, did like 6 to 7 rounds
50ft Bear Crawl
50ft Walking Lunges
100 Jump Rope Singles
+
5 min rest
+
2k Row @ 75% 7:10s

Notes: the elbow feels much better but I still need to avoid pullups.  I did one strict one this week and it felt ok but had a slight pain to it.  Everything else seems to be pain free.

Sunday, June 9, 2013

2014

Week 2
Monday - Snatch intense + Jerk intense + Vertical CP
A. Squat Snatch Cluster, 1.1.1 @ moderate load x 5 sets, 2 min
155 - all good
B. Split Jerk, 3 moderate reps x 5 sets, 2 min
95 - elbow felt decent
C1. Press @ 20X0, 5-7 reps x 5 sets, 2 min
155 - 7-6-6, 145-7-7
C2. Weighted Ring Rows @ 30X0, 4-6 reps x 5 sets, 2 min
40lbs Vest w/ feet elevated 6-6-6-6-6

Tuesday - Snatch Pull + BSq + DL mod + SL Stamina
A. Snatch Pull Cluster, 1.1 @ 105kg x 5 sets, 2 min
235lbs done, felt good
B. Back Squat @ 30X1, 4-5 reps x 4 sets, 4 min
345 -5-5-5-5
C. Deadlift @ 33X1, 4 reps x 4 sets, 4 min - use straps
425 -4, 435 -4, 425 -4, 415 -4
D. DB Split Squats @ 20X0, 12-15/leg x 4 sets, 1 min b/t legs
60lbs DBs and 40lbs Vest - 15 each leg for all sets
-I am really enjoying this SL Stamina. 

Wednesday - MAP Single Modal - Low %'s
10 sets:
120 sec Airdyne @ 75% The goal was 275+ watts here and 100+ watts for 50%
60 sec Airdyne @ 50%
Hit 275+ for every 75% but half way through my 50% dropped below 100 watts, however, I beat my previous best Cal count for 30 min.  I got 470, previous best 264.  All on new model AirDyne...older models read Cals. about 20% faster than newest model.

Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina
A. Front Squat @ 20X1, 4 reps @ 75% RM x 5 sets, 3 min
270 - axe murdered these
B. Squat Clean @ 225lb, 2 touch n go reps per min for 10 mins
done, not a problem at all
C. High Hang Squat Snatch, 3 moderate reps x 5 sets, 2 min
155 - unbroken - felt good, started from a dead stop at the high hang
D. 11 HSPU per min for 5 minutes almost got them all this time
min 1 - good, min 2 - good, min 3 - good, min 4 I went over by 5 seconds, min 5 I went over by 55 seconds
E. One Arm KB Rows @ 20X0, 5/arm @ 32kg per min for 10 mins
I was ripping these suckers out, I love doing Rows...before starting CrossFit I had done these at least once a week since I was 15 years old
F. 10 Ring Dips per min for 5 mins I went strict for all of these
min 1 - unbroken
min 2 - unbroken
min 3 - 7-3
min 4 - 3's and 2's
min 5 - all singles but done inside of one minute

Saturday -  MAP Single Modal - Low %'s
5 sets @ 75% - I definitely went faster than 75%...I just couldn't bring myself to work slower, too hungry
750m Row
75 DU
25 Unanchored Sit-ups
25 Back Extensions
3 min rest

4:45- 5:41- 5:26- 5:38- 5:50

Notes -  Feeling great.

Sunday, May 12, 2013

Week 2
Monday - off
I have been sick all week, Sinus infection then head cold...felt decent by Sunday

Tuesday - Snatch moderate + C&J moderate + DL volume + LEnd tester
A. Squat Snatch, 1 rep @ 195lb x 8 sets, 1:30 min b/t got them all
B. Squat Clean and Split Jerk, 1 rep x 6 sets, 1:30 min - 3 sets @ 215lb, 3 sets @ 235lb got them all
C. DL, 1 rep @ 85% RM every minute for 12 minutes 405
D. 21,15,9 for time:
Thrusters @ 115lbs
C2B Chin-ups
*Video this.
*Goal is sub 3 min...what did you get last time you did this? Back in January or February.
 3:56 was my previous best - got 3:33 this time
Wednesday - Upper CP work + MAP Low %'s
OHS Event Practice - perform 3 OHS per min for 5 minutes - start @ 185lb, add 10lbs per min
got them all, went from the floor as well
+
Muscle-up event - do it 6:23...learned that I need to make the burpees easier on the triceps, they are what gave out first and forced me to slow down
+
20 minute @ 75%:
1 mile Airdyne
75 DU's
50 Walking Lunges
30 Burpees - no jump @ top
15 Box Jumps - 30"
2 rds + .73 AirDyne
Friday - Snatch intense + C&J intense + SN or C&J based CP tester
A. OHS, build to a tough single 265 from the floor, 275 missed on the jerk, I was feeling tired from the cold
B. Regional Event 7 - 7:45, could do this a lot faster, felt tired
C. 10 Burpee Ring MU's x 5 sets, 5 min b/t sets - go fast done

Saturday 
AM - "Chipper"
For time:
50 Wall Balls - 20#
50 C2B Chin-ups
50 Pistols
50 DB Power Snatch @ 70lb
11:20...my pullups were on empty today, pistols went well 

PM - MAP Low %'s - Row/AD
"Jackie" @ 90% 6:08

Sunday 
AM - SN or C&J based tester 
For time:
21 DL @ 315lb
21 Box Jumps - 30" 
1:31, deadlifts felt heavy, jumped down from the box but didn't rebound hard
+
5 min rest
+
3 sets:
15 Kipping HSPU
15 Toes to Bar
1 min rest
:48-:55-1:34...arms were shot
+
5 min rest
+
3 sets
15 Shoulder to Overhead @ 155lb - use fat bar if possible used the Fat bar
15 Toes to Bar
1 min rest
1:15 - 2:15 - 2:21...figured out how to use the axle by the end

PM - MAP Low %'s - Run/Row 
10 minute Run @ 75% done
10 minute Row @ 75% 2600 meters
10 minute Airdyne @ 75% 149 Calories

Notes: Ready for Regionals

Sunday, May 5, 2013

Week 1
Monday - off

Tuesday - Snatch moderate + C&J moderate + DL volume + LEnd tester
A. Squat Snatch Cluster, 1.1 x 6 sets, 1 min - 3 sets @ 165lb, 3 sets @ 185lb done
B. Squat Clean and Split Jerk, 1 rep x 8 sets, 1 min - 4 sets @ 205lb, 4 sets @ 225lb done, wrist was good enough
C. DL, 1 rep @ 80% RM every 30 sec for 10 minutes 385 - heavy
D. For time - ALL OUT:
10 power clean @ 155lb
10 lateral barbell burpees
10 power clean @ 135lb
10 lateral barbell burpees
10 power clean @ 115lb
10 lateral barbell burpees
*Video this.
*Have some there to take the weights off your bar OR set-up 3 different bars...make it happen.
2:28 - I got this on tape but have no uploaded it yet.  I will get it up soon.  I watch it and believe I held back a little.

Wednesday - Upper CP work + MAP Low %'s
6 unbroken Bar Muscle-ups x 3 sets, 1 min rest done
+
5 min rest
+
6 unbroken Ring Muscle-ups x 3 sets, 1 min done
+
3 sets:
21 Kipping HSPU
1k Row @ 75% - damper 3
2 min rest 4:47 (unbroken HSPU), 5:35, 6:13
+
20 minute @ 75%: 6 rounds
0.5 mile Airdyne
15 Air Squats
15 Back Extensions
15 Anchored Sit-ups

Thursday - off

Friday - Snatch intense + C&J intense + SN or C&J based CP tester
A. Above Knee Hang Squat Snatch, build to a 1 RM 220, no straps b/c the wrist doesn't like them
B. Squat Clean and Split Jerk, build to a tough single - not a max 265, the clean was easy and the jerk was a clean lock out...wrist was ok
C. For time:
Power Snatch @ 155lb - 12,10,8,6
Ring Muscle-ups - 7,7,7,7
9:30

Saturday 
AM - "Chipper"
For time:
100 Box Jumps - 30" - step down
100 KBS - 32kg
100 Burpees - no jump @ top
100 Thrusters @ 65lbs
*Goal is sub 25 min
24:40...painful

PM - MAP Low %'s - Row/AD
4 sets @ 75%:
1k Row 3:33 - 3:37 - 3:31 - 3:26
1 min rest
1 mile Airdyne 2:52 - 2:55 - 2:52 - 2:47
1 min rest

Sunday 
AM - SN or C&J based tester 
15,12,9 for time:
Power Clean @ 225lb
Kipping HSPU to 6" Depth - hands on paralette's
12:54...don't want to think about how much faster the top guys are at this WOD

PM - MAP Low %'s - Run/Row still have to do this today
15 minute Run @ 75%
15 minute Row @ 75%

Notes: feeling fine, was slightly sore from the 100s but I feel good now after the first WOD, just felt a little weak during the power cleans...obviously after those KB swings the hips are a little tired.  Sorry about not having the video up yet, I will try to get it up by the evening tonight.  I believe heavy back squatting in the recent weeks has helped me a bunch on my clean and jerk.  Ready for more. 

Sunday, April 28, 2013

Monday - Snatch intense + Snatch moderate + BSq int + OH intense
A. Squat Snatch, build to a tough single 
235 :)
B. Snatch Pull Cluster, 1.1 @ 235lb x 3 sets, 2 min done
C. Power Snatch, 2 touch n go reps @ 185lb x 3 sets, 2 min done, no misses
D. Back Squat @ 20X1, 3-3-3, 4 min 360 for all...I have more but didn't want to be greedy
E. Press Cluster off blocks, 1.1.1 x 3 sets, 4 min - start @ 80% RM 175-180-180

Tuesday - MAP High %'s - (3/3--4/4--5/5)
5 min @ 90%:
10 Lateral Barbell Burpees
10 OHS @ 95lbs
--5 min rest
4+5
5 min @ 90%:
5 touch n go Power Clean @ 155lb on the minute
AMRAP Airdyne Cals in remaining time
--5 min rest
67 cal
5 min @ 90%:
10 Lateral Barbell Burpees
10 Front Squat @ 115lbs
--5 min rest
3+13
5 min @ 90%:
5 touch n go Power Clean @ 155lb on the minute
AMRAP Airdyne Cals in remaining time
--5 min rest
67 cal
5 min @ 90%:
10 Lateral Barbell Burpees
10 Back Squat @ 135lbs
3+10

Wednesday 
AM - Jerk moderate + Upper CP Battery
Split Jerk. BTN Split Jerk off blocks, 1.1 @ 185lbs x 6 sets, 1 min done, felt fine on wrist
+
AMRAP in 10 minutes: 4+8
5 Ring Muscle-ups
5 Strict HSPU to 5" Depth
...into...
AMRAP in 10 minutes: 4+7
5 Bar Muscle-up
5 Kipping HSPU to 10" Depth
+
rest as needed
+
10 C2B Chin-ups per min for 10 minutes done, unbroken butterfly

PM - Snatch tech + Airdyne MAP Low %'s
Below Knee Hang Squat Snatch, 2 reps @ 155lb x 6 sets, 1:30 min - no dropping b/t reps done
+
30 x 40 sec AD @ 75%/20 sec AD @ 50% finally got it all in, 448 cals, 9.02 miles

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester
A. Clean Pull Cluster, 1.1 @ 325lb x 5 sets, 2 min done
B. Behind the Neck Split Jerk, build to a tough single 285, very close on 295...was short on time but if I had a couple more attempts I would have gotten it for sure
C. Squat Snatch, 1 rep every 30 sec for 15 minutes @ 185lbs
done...not a single missed rep...felt great, form is improving 

Saturday 
AM - LP1-->LP2 multi
4 x 90 sec time limit @ 97%:
21 Thrusters @ 100lbs
21 C2B Chin-ups
AMRAP Cals in remaining time
9 min b/t sets
wow this was a pleasure to do....10-11-10-13 cal 
Pure Pain for a long time, hopefully my competition isn't this into Pain

PM - MAP Low %'s - Rowing based
40 min @ 75%:
1000m Row
5 Wall Climbs
10 Burpees
15 KBS - 24kg
20 Air Squats
25 Unanchored Sit-ups
4 rounds +1000m with a single second to spair
 
notes: I can start doing more thrusters, more power cleans, heavy front squats.  Catching a bar in the rack at the bottom of a squat is probably not possible this week.  The wrist is better.  Fewer things give me a sharp pain but the thrusters on Saturday made it ache a little, went away quickly and it feels fine today.  The wrist is almost ready for everything.  I am otherwise acclimating to the extra double day well and feeling very motivated and ready to push hard.

Sunday, April 21, 2013

Week 2
Monday - Snatch intense + Snatch moderate + BSq int + OH intense
A. High Hang Squat Snatch, build to a tough single - full pause in high hang
215
B. Snatch Pull Cluster, 1.1.1 @ 225lb x 3 sets, 2 min done
C. Power Snatch Cluster, 1.1.1 @ 175lb x 3 sets, 2 min all good
D1. Back Squat @ 20X1, 4-4-4, 2 min 345-345-345
D2. Seated DB OH Press @ 30X0, 5-8 reps x 3 sets, 2 min
I don't have heavy enough DBs at my gym so I did deficit HSPU strict (5-5-4) 

Tuesday - MAP High %'s - (3/3--4/4--5/5)
4 min @ 90%:
10 Toes to Bar
15 cals AD
4+10 toes to bar
--4 min rest
4 min @ 90%:
50ft Shuttle Run x 6 lengths
10 KBS - 32kg
4+12 KBS
--4 min rest
4 min @ 90%:
50 ft Shuttle Run x 6 length
10 OHS @ 95lbs
4+1 Shuttle
--4 min rest
4 min @ 90%:
50 ft Shuttle Run x 6 lengths
15 Push-ups
3+11 pushups
--4 min rest
4 min @ 90%:
15 Box Jumps - 30" - step down every rep
15 Air Squats
3+3 box Jumps

Wednesday 
AM - Jerk moderate + Upper CP Battery
lite Split Jerk, 3 reps x 5 sets, 2 min
155lbs...felt fine on the wrist
+
AMRAP in 20 minutes:
1 L Sit Rope Climb to 15ft - hold L on ascent and descent
10 Kipping HSPU to 10" Depth
5 rds + 1 HSPU
+
10 C2B Chin-ups per min for 8 minutes
done...unbroken butterfly all sets

PM - Snatch tech + Airdyne MAP Low %'s
Squat Snatch, 3 reps @ 145lb x 5 sets, 2 min - rest 3 sec b/t reps on ground
done
+
30 x 35 sec AD @ 75%/25 sec AD @ 50% again I didn't have enough time...thought I would today b/c there was less Snatch tech work.  Rushed and still didn't make it
went 20 minutes hard

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester
A. Clean Pull Cluster, 1.1 @ 315lb x 5 sets, 2 min
done
B. Behind the Neck Split Jerk, 1 lite rep x 7 sets, 1 min
175 - felt fine, easy, the split is looking better and better
C. Squat Snatch, 1 rep per min for 5 mins @ 195lbs
got them all. no misses
D. Squat Snatch @ 155lb, 5 unbroken x 4 sets for time
2:37, no misses

Saturday 
AM - LP1-->LP2 multi the AirDyne experiment - first 5 intervals were performed on the New AirDyne, last 2 were on the old Airdyne
7 x 1 minute time limit @ 97%:
30 cals AD (should be under 45 sec every set)
AMRAP Burpees in remaining time
6 min b/t sets
1 - 30 Cal in 46 seconds - 6 burpees
2 - 30 Cal in 47 seconds (max effort) - 6 burpees 
3 - 45 second AMRAP for cal (25cal) - 6 burpees 
4 - 45 second AMRAP for cal (23 cal) - 5 burpees  (at this point I was on another planet..you could call this planet, Planet Pain)
5 - 45  second AMRAP for cal (24 cal) 4 burpees
old airdyne now
6 - 30 Cal in 44 seconds - 4 Burpees
7 - 30 Cal in 44 seconds - 5 burpees 
-huge difference  from bike to bike...I have been using the new Airdyne exclusively for the last 4 months.

PM - MAP Low %'s - Rowing based
30 min @ 75%:
1000m Row
15 GH Sit-ups
30 Air Squats
15 KBS - 24kg
 
4 rounds + 721 m row
 
notes: feel great.  Eating super clean, staying at 197lbs which is light for me. 
The wrist is improving but I still feel pain during movements like Pushups.  I believeI can Jerk heavy when I take the Bar off the Squat Rack.  I have jerk blocks so I can avoid the barbell crashing down on my shoulders for doubles, which would require me to really extend the wrist.  I do Jerk heavy loads from my back for sure.  I can Power clean if I don't catch the bar on my shoulder and obviously squat cleans are not possible yet.  I hope another week is all I need for it to heal up.  
 
 

Sunday, April 14, 2013

Week 1
Monday - Snatch intense + Snatch moderate + BSq int + OH intense
A. Squat Snatch Cluster, 1.1 x 3 sets, 4 min
205-210-205 - pushed the limits of my wrist but got through the day ok
B. Squat Snatch Cluster, 1.1.1 @ 165lbs x 3 sets, 2 min
got them all
C. Back Squat @ 20X1, 5-5-5, 5 min
315-325-325 (out of practice but I could have done slightly more)
D. Single Arm KB Press @ 20X0, AMRAP @ 32kg/arm x 3 sets, 1 min b/t arms
the KB wasn't working for the wrist so I did 
D. Strict Press @ 20X0, AMRAP @155 x3 sets, 3 min rest
7-7-5 

Tuesday - MAP High %'s - (3/3--4/4--5/5)
3 min @ 90%:
15 cals AD
15 KBS - 32kg
--3 min rest 
2 +15 Cal
3 min @ 90%:
50ft Shuttle Run x 6 lengths
10 Burpees
--3 min rest
3
3 min @ 90%:
5 Toes to Bar
10 Wall Balls - 20#
--9 min rest
5
3 min @ 90%:
15 cals AD
15 KBS - 32kg
--3 min rest
2 + 15 Cal
3 min @ 90%:
50ft Shuttle Run x 6 lengths
10 Burpees
--3 min rest
3
3 min @ 90%:
5 Toes to Bar
10 Wall Balls - 20#
5+5 Toes to Bar
 
Running is an issue now with the foot injury and that groin injury from months ago.  The first run this day was a mess, had to go slow.  Second run I felt almost normal with the groin and tape up foot worked fine.  Need to do more sprints probably...got me winded quickly.

Wednesday 
AM - Jerk moderate + Upper CP Battery
lite Split Jerk, 5 reps x 5 sets, 2 min - main focus on foot position
85lbs - the wrist was a little pissed off but I have been working hard on my rack position and that improved mobility made this possible today.  This drilling is helping
+
3 rds for time:
10 Ring Muscle-ups wearing 20lb vest
15 Kipping HSPU to 10" Depth - no vest
19:30 w/out a vest of the Muscle Ups - didn't want to challenge the wrist like this, w/out the vest was already pushing it....pushed hard, the HSPU were good and hard.
+
Complete 10 C2B Chin-ups per min for 7 minutes done

PM - Snatch tech + Airdyne MAP Low %'s
3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position @ 135lb x 5 sets, 1:30 min done
+
Squat Snatch, 1 rep per min for 5 mins @ 155lbs done, no misses
+
30 x 30 sec AD @ 75%/30 sec AD @ 50% ended up only having 20 minutes left to complete this 30 min piece so I went a little extra hard on the 30 sec @ 75% (400+ watts for all of them)...I was spent.  Next time I will move along faster and get everything in. 20 min = 305 Cal... the new AirDyne reads Cals about 15% slower than the older models...had an athlete test it out a few times in my gym

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester
A. Clean Pull Cluster, 1.1.1 @ 300lb x 5 sets, 2 min
 done
B. Behind the Neck Split Jerk, 3 lite reps x 5 sets, 1 min
155, felt fine on the wrist b/c I didn't have to rack it...working on splitting long and low and a vertical forward shin
C. Squat Snatch, 1 rep per min for 10 mins @ 185lbs got them all
D. Power Snatch. Snatch Balance. OHS. Squat Snatch, 1.1.1.1 per min for 10 mins - all sets @ 185lbs this was hard...I did the first 3 movements w/out dropping the bar but after the OHS I dropped and pulled the Squat Snatch from the ground.  I was nervous about the wrist.  I got every rep in the minute except for 2 Squat Snatch which I dropped forward. Those were the 6th and 7th reps...figured out my fault and corrected.

Saturday 
AM - LP1-->LP2 multi
8 sets ALL OUT:
4 touch n go Power Clean @ 205lb
10 Burpees to 6" OH
15 sec AD
5 min b/t sets
all rounds were under 1 min and my Cal. were 9-9-10-9-8-8-9-8 - this was painful
The wrist held but only b/c I didn't have to full rack the bar at any point

PM - MAP Low %'s - Rowing based
30 min @ 75%:
500m Row (high 1:40s every time)
10 Push-ups
15 unanchored Sit-ups
20 Air Squats
 8+420 meters

Notes: Held up well with the extra PM workout.  Feeling fine today.  The wrist is better but I know I still cannot get a rack position.  I still feel pain during lots of movements but nothing serious.  Hopefully it will be fine at some point during this coming week.  I am ready for more.