Sunday, December 30, 2012

Week 6
Monday - Jerk intense + Clean intense + Clean based Battery
A. Clean and Jerk, 1RM
275 - bad day, didn't feel it, lack of sleep
B. Power Clean @ 225lb, AMRAP in 1 minute x 5 sets, 1 min rest - goal is 50 reps
51 reps, first set was sloppy, could do better
12-10-9-10-10 
C. Free Handstand Push-up practice - total shit show

Tuesday - MAP high %'s - sets, low volume
Complete 1 round every 2 minutes for 10 minutes:
5 Ring Muscle-ups
25 Wall Balls - 20#
1:12-1:17-1:17-1:20-1:18
+
10 min rest
+
Complete 1 round every 2 minutes for 10 minutes:
15 Burpees to 6" OH
15 cals AD
1:45 to 1:55 for all rounds 

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Split Jerk. Behind the Neck Split Jerk, 1.1 @ 225lb x 5 sets, 2 min
done
B. Power Snatch, 4 touch n go reps per minute for 5 minutes - start @ 145lb, add 5lbs per set
done, no misses 
C. 3 rounds for time:
4 Power Snatch @ 165lb
12 Pistol
20 Toes to Bar
6:04 - Pistols are greatly improved 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. OHS, 1 RM
300...PR
B. Snatch Pull Cluster, 1.1.1 @ 245lb x 3 sets, 2 min
felt good 
C. 30 Squat Snatch @ 155lb for time - 5:10 last time
4:38...one missed rep, went with all doubles and then the last three reps were singles 

Saturday 
AM - LEnd1
For time - all out:
Row 250m
15 KBS - 32kg
25 Burpees - chest to deck, arms OH @ top
15 KBS - 32kg
Row 250m
*Your best time is 4:11, my best time is 3:31
I have to start adjusting my perspective on pace, it seems like I have a much larger engine...didn't start fast enough on this wod
3:50, I could have done 3:40 with more accurate pace 

PM - MAP Row or AD
For time:
Row 2000m
500 Double Unders
300 cals on Airdyne - make sure bodyweight is set to 150lbs Don't know how to program it
39:23
7:15 row, had to break the D.Unders into 20s and 25s, all front delt fatigue that made me stop, the row I kept at 150/180 Wats until the last 50 Cal and I pushed it over 200 wats 

Notes: 
 Feeling great, ready for next week

Sunday, December 23, 2012

Week 5
Monday - Jerk intense + Clean intense + Clean based Battery
A. Behind the Neck Split Jerk, build to a 1RM
305 - PR
B. Above Knee Hang Power Clean. Power Clean, 1.1 x 5 sets, 4 min - drop bar each rep
245-255-260-260-260(got the hang, failed from the floor)
C. 10 rounds for time:
3 unbroken Hang Squat Clean @ 205lb
3 unbroken Bar Muscle-ups
8:32 - went too slow, I thought this workout would be harder but I held together 

Tuesday - MAP high %'s - sets, low volume
7 sets @ 90%:
Row 500m
100 Double Unders
Rest same as work time
*Goal is sub 3 min per set
2:36 - 2:50-2:50-2:50 - 3:02(started to mess up D.Unders) - 3:05 (quad cramp) - 3:08 (hamstring cramp) 
dehydration maybe, got the first 400 d.unders unbroken, that's good for me
 

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Power Snatch Cluster, 1.1 @ 175lb x 5 sets, 2 min done, no misses
B. Power Clean. Front Squat. Split Jerk, 1.1.1 @ 225lb x 4 sets, 2 min done, no misses
C. 5 rounds for time:
10 KB Thrusters @ 24kg/arm
15 GH Sit-ups
20 Chin-ups
10:35 - went hard, perfect pace 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Above Knee Hang Squat Snatch, build to a 1RM
225 - PR i think 
B. Snatch Pull Cluster, 1 rep @ 275lb x 5 sets, 1 min done
C. "Open 12.2"
90 reps, PR, I finished the 90th rep with 10 sec left, put 210 on the bar and tried a rep just after time expired to see if I could, no chance in hell...to weak at that point

Saturday 
AM - LEnd1
3 sets @ 97%:
15 Thruster @ 115lb
15 Lateral Barbell Burpees
25 cals AD
Rest 5 x work time
2:41-2:32-2:29 - crazy tight and sore from 12.2, thrusters opened up by the third round

PM - MAP Row or AD
3 rounds for time @ 90%:
15 Ring Dips
300m Row
6:13
+
5 min rest
+
3 rounds for time @ 90%:
15 KBS - 32kg
250m Row
5:27
+
5 min rest
+
3 rounds for time @ 90%:
20 Wall Balls - 20#
200m Row
5:16
 
Notes:  good week of training, a bunch of PRs, feeling good, butt is still a little sore from 12.2.  Looking forward to this competition in January.  I practiced the Free Standing HSPU a bunch of other day.  I got one good rep in about 15 min of constant drilling.  Hopefully I can improve that skill in time.  Feeling good and ready for more
 

Sunday, December 16, 2012

Week 4
Monday - Jerk intense + Clean intense + Clean based Battery
A. Push Jerk, build to a 2RM
265
B. Power Clean Cluster, 1.1.1 x 3 sets, 2 min - all sets @ 225lb
got em
C. Power Clean, build to a heavy single
280, got first try
D. AMRAP
1 min Power Clean @ 225lb 9
1 min Strict HSPU's 11
1 min Power Clean @ 225lb 6
1 min Strict HSPU's 8
1 min Power Clean @ 225lb 6
1 min Strict HSPU's 8

Tuesday - MAP high %'s - sets, low volume
10 sets @ 90%:
30 sec Airdyne
30 sec rest
30 sec Burpees to 6" OH
30 sec rest
(15cal/11), 16/11, 16/11, 15/11, 14/11, 13/11, 13/11, 14/10, 13/11, 14/12

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Below Knee Hang Squat Snatch. Squat Snatch, 1.1 x 6 sets, 2 min - nothing over 200lbs
195 all sets, no misses
B. Front Squat. Split Jerk, 1.1 x 6 sets, 2 min - start @ 225lb, nothing over 250lbs, base on groin
245 all sets, no misses
C. 3 rounds for time:
Row 1000m
15 Chin-ups
15 Thrusters @ 75lb
15 Burpees
*Goal is sub 18 min
17:31...could do this under 17 min 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Power Snatch, build to a 2RM - 10 sec b/t reps
205
B. Snatch Pull Cluster, 1.1 @ 265lb x 5 sets, 1:30 min
all good, feeling good with this movement
C. 3 touch n go Squat Snatch per minute for 10 minutes - start @ 165lb, increase if possible
165- 175 - 180 - 180 - 180 
185 - 185 - 185 - 185 - 185 (no misses)

Saturday 
AM - LEnd1
3 x 500m Row @ 97%, 10 min b/t sets
1:24.1-1.25-1:26.1

PM - MAP Row or AD
AMRAP Cals on Airdyne in 10 minutes @ 90% (perform 4 Muscle-ups every minute)
100 cal, all m.ups unbroken
+
10 min rest
+
AMRAP Cals on Airdyne in 10 minutes @ 90% (perform 10 C2B Chin-ups on even minutes starting with 0, perform 10 Ring Dips on even minutes)
80 m.ups, dips broken, pullups unbroken

Notes: feel good, groin is feeling good, didn't feel it during the week.  Ready to go hard.  This week CrossFit New England will be releasing 3 of the wods for the competition so when I find out I will email them to you.  Hopefully we can work them into the program so I can learn how to pace them perfect and win this thing. 

Sunday, December 9, 2012

Week 3
Monday - Jerk intense + Clean intense + Clean based Battery
A. Behind the Neck Split Jerk, build to a 1RM
285, didn't go all out with the groin pull
B. Squat Clean, 1 rep x 12 sets, 1:30 min - 1st set @ 225lb, 2nd @ 245lb, 3rd @ 265lb, 4th @ 285lb - repeat this sequence 2 more times
groin pull prevented me from standing up with anything over 225, caught 285 easily though, did clean pulls with these weights instead 
C. 3 rounds for time:
10 Power Clean @ 205lb
10 Strict HSPU to 4" Depth
10 L Pull-ups - maintain L on both up and down
16:25..HSPU killed me

Tuesday - MAP high %'s - sets, low volume
20 x 30 sec Airdyne @ 90%+/60 sec rest
16-18-18-17-17-16-16-17-16-15-15-15-15-16-16-15-16-15-16-16 cal., couldn't figure out how to program my airdyne to a body weight
+ 30min rest
3 x 25 Burpees to 6" OH @ high effort (i.e. 90%)/rest same as work time
 1:14, 1:22, 1:20

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Squat Snatch. Snatch Balance, 1.1 @ 185lb x 5 sets, 2 min
done, felt fine
B. High Hang Squat Clean and Split Jerk, 1 rep @ 225lb x 5 sets, 2 min
done, felt fine
C. AMRAP in 10 minutes:
10 Squat Snatch @ 95lb
10 C2B Chin-ups
6 rds plus 9 pullups
*No one has gotten more than 7 rounds

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Muscle Snatch, build to a 1RM
175
B. Snatch Pull Cluster, 1.1 @ 265lb x 4 sets, 1:30 min
done
C. For time:
2 unbroken Hang Squat Snatch @ 185lb
3 unbroken Hang Squat Snatch @ 175lb
4 unbroken Hang Squat Snatch @ 165lb
5 unbroken Hang Squat Snatch @ 155lb
6 unbroken Hang Squat Snatch @ 145lb
7 unbroken Hang Squat Snatch @ 135lb
8 unbroken Hang Squat Snatch @ 125lb
9 unbroken Hang Squat Snatch @ 115lb
9:11, could do it faster now that I know my limits on unbroken 

Saturday 
AM - LEnd1
4 x 75 sec Airdyne @ 97%/8 min rest
39-39-39 cal

PM - MAP Row or AD
5 sets @ 90%:
Row 300m
21 unbroken Wall Balls - 20#
Rest 1 min
1:45-1:46-1:45-1:44-1:55, got to me by the end
+
5 min
+
5 sets @ 90%:
Row 300m
15-20 unbroken Toes to bar
Rest 1 min
1:42 (20 ttb), 1:53(18), 1:51(15), 1:47(15), 1:51(20) went max effort on the toes to bar for the final one
 
Notes: groin feeling better, dunno if I can front squat really heavy yet, still feel it when I try to job but no lights squats hurt at all.  Feeling good besides that 

Sunday, December 2, 2012

Week 2
Monday - Jerk intense + Clean intense + Clean based Battery
A. Push Jerk, build to a 1RM
275
B. Squat Clean Cluster, 1.1 x 5 sets, 3 min - all sets @ 265lb
got all these except missed one rep on one set
C. AMRAP in 10 minutes:
1 Power Clean @ 205lb
3 Split Jerk @ 205lb
5 Front Squat @ 205lb
7 Muscle-ups
4 rounds plus 1 split jerk 

Tuesday - MAP high %'s - sets, low volume
25 x 20 sec Airdyne @ 90%+/40 sec rest done, 11 to 13 calories per rd
+
10 Box Jump Burpees - 30" @ 90% effort x 5 sets, rest same as work time - Regionals Standard
:49-:52-:53-:52-:48 (32" box...all I got)

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Power Snatch. OHS, 1.1 x 5 sets, 2 min - all sets @ 175lb
done
B. Power Clean and Split Jerk, 1 rep every minute for 12 minutes - all sets @ 205lb
done
C. Open 12.5
I did not PR on this, I didn't push as hard as I could have at the end, felt a little under the weather and I lost count at the end, probably could have got 21 thrusters done if I felt better and pushed harder

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Squat Snatch, build to a heavy single 230, took a bunch of tries but the one I caught went up easy
B. Snatch Pull Cluster, 1.1.1 @ 260lb x 3 sets, 2 min
done, felt really good
C. "Isabel" as rx'd
just over 2 min...again, felt a little under the weather, 

Saturday 
AM - LEnd1
3 sets @ 97%:
20 Thrusters @ 95lb
Row 300m
8 min rest b/t sets
1:43-1:43-1:44

PM - MAP Row or AD
15 minutes Airdyne @ 90% - perform 7 C2B Chin-ups every minute
186 cal. did all rounds of pullups unbroken

Sunday - off

Sunday, November 25, 2012

week 1

Week 1
Monday - Jerk intense + Clean intense + Clean based Battery
A. Split Jerk, 2-2-2-2-2, 3 min - all sets @ 85% RM
245 for all sets 
B. High Hang Squat Clean, build to a 1RM - static start in position
280, took a long time to get there, missed 285, if I didn't do as many buildup sets I might have gotten 285
C. 10 rounds for time:
1 Squat Clean @ 245lb
5 Bar Muscle-ups
10:10

Tuesday - MAP high %'s - sets, low volume
20 x 20 sec Airdyne @ 90%+/40 sec rest
from 12 to 15 cal per round
+ 10 min rest (didn't know how much to rest)
AMRAP Burpees in 20 sec to 6" OH x 10 sets, 40 sec rest
8 burpees per round 

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Squat Snatch Cluster, 1.1.1 x 5 sets, 2 min - 155lb per set
Done, all touch and go reps, wasn't sure if I should rest b/w reps
B. Power Clean and Push Jerk Cluster, 1.1.1 x 5 sets, 2 min - 185lb per set
done, all touch and go reps again 
C. "Jackie" 
5:42...should have paced it a bit faster
first 500m row pace about 1:43, second 1:49, thrusters unbroken but not as fast as possible and pullups unbroken  

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Power Snatch, build to 200lb for a single
got first attempt
B. Snatch Pull Cluster, 1.1.1 @ 250lb x 3 sets, 2 min
good movement to help my snatch
C. 6,5,4,3,2,1 for time:
Hang Power Snatch @ 175lb
Muscle-ups
8:46, could do this faster as well, my snatch form improved as I went 

Saturday 
AM - LEnd1
3 sets @ 97%:
1 minute Burpees to 6" OH
1 minute Airdyne Cals
10 min rest
24 burpees/31 cal
23/30
22/31
SOOO MUCH PAIN after the airdyne 

PM - MAP Row or AD
10 sets @ 85-90%:
7 GH Sit-ups
50 Double Unders
Row 250m @ damper 10
Rest 1:30 min b/t
1:50, 152, 156, 151, 159, 157, 152, 202, 202, 1:57 

notes: feel great, feel loose, ready to go hard, I can certainly tolerate more volume

Sunday, November 18, 2012

week 6

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull
A. Clean and Jerk, 1 RM
285, got it on the second try, missed the first jerk, the squat clean was easy 
B. Back Squat @ 20X1, build to 95% RM for a single
370, felt good
C. Squat Snatch Cluster, 1.1.1.1.1 x 3 sets, 5-7 min - start @ 185lb
 185, all good, 205, missed a bunch, corrected my form, went to 210 and got them all
D1. Supinated Chin-up @ 20X0, 4-6 reps x 3 sets, 2 min
74lbs 6,5,3(+1 negative)
D2. Ring Dips @ 20X0, 4-6 reps x 3 sets, 2 min
97lbs 5-4, 82lbs -6

Tuesday - LEnd 1
15,12,9 ALL OUT:
Power Clean @ 115lb
Burpees
2:27
+
10 min rest
+
15,12,9 ALL OUT:
Power Clean @ 115lb
Burpees
2:52
*Fastest time yet is 2:52, I want to see sub 2:40 min on both
I was really sore after this wod b/c I change my power clean form to increase speed, made it look like a fast RDL into a bicep curl, crazy inefficient but much faster

Wednesday - Snatch tech + MAP Sets - high %'s/low volume
Power Snatch. Squat Snatch. OHS, 1.1.1 @ 155lb x 5 sets, 2 min all good
+
3 sets @ 90%:
7-10 Muscle-ups
15 OHS @ 115lb
75 Double Unders
Rest same as work time
2:14(10 muscle ups), 2:35(10 muscle ups, D.Un mess ups), 2:18(only 8 muscle ups)
Did all muscle ups unbroken 
+
10 min rest
+
3 sets @ 90%:
15 Squat Clean @ 95lb
15 Box Jumps - 30" - step down
15 GH Sit-ups
3:12-3:03-2:54
Rest same as work time

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull
A. Power Snatch, 1RM 205 good, 210 no good, I downloaded coach's eye for my cell and watched my form, it was horrible, my butt goes up crazy fast and my second pull looks horrible, I tried to correct but I didn't get the form much better.  I really struggle to lift the weight off the ground without letting by butt go up, when I try it the right way it feels too heavy and slow from the ground
B. Front Squat @ 20X1, build to a tough single
345 PR I believe and it was not max effort but I tried 350 and that didn't go up
C. Hang Power Clean. Push Press. Hang Power Clean. Push Jerk. Hang Power Clean. Split Jerk, 1.1.1.1.1.1 x 3 sets, 5 min - 1st set @ 205lb, keep transition b/t movements fast and efficient
205, 215, 225...had to go to 235 after 225 was so easy and I got 235 
D. 30 Kipping HSPU to 10" Depth for time
6:30 but it was to a 8.5" depth, however, when I compressed the abmats my shoulders contact the jump boxes I use to create height, thus, this is the lowest option I have at my gym right now

Saturday 
AM - LP2
"Fran" as rx'd
2:26 PR

PM - MAP Rowing
10 x 45 sec Row @ 90%+/90 sec rest on Rower - damper 5 - a touch slower than last week
got just over 250m per 45 sec round
Sunday - off
 
Notes: I am really happy about this week, lots of PRs for a lot of different capacities, the 235 barbell complex might have been the coolest part, feeling great

Sunday, November 11, 2012

week 5

Week 5
Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull
A. Power Clean and SPlit Jerk Cluster, 1.1 x 3 sets, 5 min - 1st set @ 250lb
250 - 260 - 265
B. Back Squat @ 20X1, 1 reps @ 90% RM x 3 sets, 2 min
350
C. 30 Squat Snatch @ 155lb for time
5:15 - one missed rep out of 30
D. 50 Strict HSPU for time (perform 1 Rope Climb every time you break)
8:03 . well paced

Tuesday - LEnd 1
For time - full effort:
30 Thrusters @ 95lb
Row 500m
--2:42 last time
2:29
+
20 min rest
+
AMRAP Cals on Airdyne in 2 minutes - Full Effort - set bodyweight to 150lbs - goal is 75+
My bike doesn't have options like this or I couldn't find them, got 59 cal 

Wednesday - Snatch tech + MAP Sets - high %'s/low volume
High Hang Squat Snatch. Snatch Balance, 1.1 x 5 sets, 1 min - start @ 125lb, add 10lbs per set
Got them all, no misses
+
3 sets @ 90%:
7-10 Muscle-ups
30 unbroken Wall Balls - 20# to 10 ft
30 Box Jumps - 20"
Rest same as work time
10 muscles up every set
2:59 - 3:13 - 3:22 
+
10 min rest
+
3 sets @ 90%:
7/arm KB Snatch @ 32kg
15 Burpees to 6" OH
50 Double Unders
Rest same as work time
2:22 - 2:41 - 2:28

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull
A. Snatch Balance. OHS, 1.1 x 5 sets, 2 min - build to a tough set
225- 245 - 255 -  265 - 270 
B. Squat Clean. Front Squat, 1.1 x 5 sets, 3 min - build to a tough set
225 - 245 - 265 - 275 - 285
C. Power Clean and Push Jerk, 1 rep @ 205lb every 30 sec for 10 minutes
Done, was not a challenge to complete 
D. 30 Bar Muscle-ups for time
3:15 - 2 sec PR

Saturday 
AM - LP2
3 sets ALL OUT:
30 sec Thrusters @ 115lb
30 sec Chin-ups
15/28
15/27
16/26
this was easy, 30seconds at 115 just isn't long enough to be hard, not that everything needs to be hard.  The pullups were easy as well 
8 min b/t

PM - MAP Rowing
20 x 30 sec Row @ 90%+/60 sec rest on Rower - damper 5
done, hard b/c I went hard, got at least 170 meters per 30 seconds and was in the mid 1:20s by the end of the 30 seconds 

Sunday - off

Sunday, November 4, 2012

week 4

Week 4
Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull
A. Squat Clean and Split Jerk, build to a tough single
275 good first try
285 - 3 misses, each one got closer, my final was very very close, missed on all the jerks
B. Back Squat @ 20X1, 3 reps @ 80% RM x 3 sets, 2 min
315 for all
C. Squat Snatch, 1 rep x 15 sets, 45 sec - 5 sets @ 185lb, 5 sets @ 195lb, last 5 set are up to you
185 - 5 good
195 - 5 good
215 - 5 good, no misses 
D. For time:
10 Push Press @ 185lb
3 Rope Climbs
10 Push Jerk @ 185lb
3 Rope Climbs
10 Split Jerk @ 185lb
3 Rope Climbs
*No rack allowed
5:30

Tuesday - LEnd 1
3 sets @ 97%:
15 unbroken Squat Clean @ 155lb
25 cals Airdyne
Rest 6 x work time
1:58-2:04-2:02 - devastating
+
2 sets @ 95-97%:
60 sec Burpees to 6" OH -23-24
60 sec Rowing 249-261
10 min rest
 

Wednesday - Snatch tech + MAP Sets - high %'s/low volume
4 Position Power Snatch (high hang, above knee, below knee, floor), 1 rep per position @ 155lb x 7 sets, 1:30 min got em all
+
3 sets @ 90%:
5-7 Bar Muscle-ups did 7 all sets
15 OHS @ 95lb
25 Box Jumps - 20"
Rest same as work time
1:58-2:02-1:57
+
5 min rest
+
3 sets @ 90%:
10 Power Clean and Push Press @ 95lb
10 Box Jump Burpees - 24"
100 DU's
2:16-1:59-2:08
Rest same as work time

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull
A. Power Snatch, build to a 1RM 210 - 215 was close but no go
B. Front Squat @ 20X1, 1 rep @ 315lb x 5 sets, 1:30 min got em
C. Squat Clean Thruster Cluster, 1.1.1.1.1 x 3 sets, 3 min - 1st set @ 205lb
205 for 5
225 for 4 out of 5
225 for 2 out of 5, knew I shouldn't go for 225 again but did it anyway  
All I had was a 75lbs vest so I used that for all sets, the pullups were with a fat grip bar
D1. Weighted Ring Dips @ 20X0, 3-5 reps x 5 sets, 1:30 min 5-5-3.9-3.5-3.5
D2. Weighted Parallel Grip Chin-ups @ 20X0, 2-3 reps x 5 sets, 1:30 min 5-4-4-3.9-3.9

Saturday 
AM - LP2
3 x Row 250m @ 500m PR, rest 5 min b/t sets
:40.9-:40.6-:41.1
+
5 min extra rest
+
2 sets ALL OUT: 15 Thrusters @ 115lb/20 Chin-ups, rest 8 x work time
:54-:55
+
5 min extra rest
+
1 minute ALL OUT: Airdyne
40 Cal
PM - MAP Rowing
40 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5
Did it, got over 110 m for every 20 sec interval, got sub 1:30 500m pace by every 4th pull

Sunday - off
 
Notes: looking forward to January and the Competitors competition and CrossFit New England, just want to test my fitness.  Feel good.  I know I have 285 squat clean and jerk which is cool. 

Sunday, October 28, 2012

Week 3

Week 3
Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull
A. Split Jerk, build to a 1RM
got 275 on first attempt, got 285 on first attempt, missed 290 close, didn't try it a second time b/c I didn't have a ton of time but 290 could have gone up 
B. Back Squat @ 20X1, 1-1-1, 5 min
375-385-385(maxed out last set)
C. Above Knee Squat Snatch, 1 rep every 30 sec for 10 minutes - start @ 185lb
185 to 190 to 195 to 205 to 210 for a few I think, hard to record and remember with this short rest 
D. 10 rounds for time:
1 Rope Climb to 15 ft
3 Kipping HSPU to 10" depth
8 min and change...lost my sheet with my notes on it from this day

Tuesday - LEnd 1
5 sets @ 95-97%:
30 sec Squat Clean @ 135lb 9-10-10-10-9
30 sec Lateral Burpees over Barbell 10-11-12-12-12
30 sec Airdyne Cal 13-11-12-11-12
One of the most painful workouts I have ever done until Saturday...
 
Rest 9 min b/t

Wednesday - Snatch tech + MAP Sets - high %'s/low volume
Power Snatch. Above Knee Hang Power Snatch, 1.1 x 10 sets, 1 min - nothing over 175lb
175 for all sets, no misses 
+
Complete 1 round every 2 minutes for 30 minutes:
3 Muscle-ups
6 Box Jumps - 30" - step down
9 Wall Balls - 20# to 10 ft
Done, all unbroken, not really that hard, used a 32" box

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull
A. Squat Snatch, build to a 1RM
failed at 205 and 215 and 225 and then 235 for about 10, hard low training drive and I hate to max out on squat snatch b/c it's nothing but frustration and failure, reminds me of golfing.  I am going to start filming my wods again so we can review bar path.
B. Front Squat @ 20X1, 1-1-1, 4-5 min - last set tough
305-325-335 (max effort last set)
C. Squat Clean and Split Jerk Cluster, 1.1.1.1.1.1 x 4 sets, 5-7 min - start @ 205lb
205 (felt hard at the time), 215 got all, 220, got all, 225 got all, last heaviest set felt like the easiest, my jerk form was off at the start
D1. Press @ 155lb, AMRAP x 3 sets, 2 min 8-5-6
D2. Rope Climbs, AMRAP in 1 minute x 3 sets, 2 min 5-4-4

Saturday 
AM - LP2
60 sec Airydne @ 97% x 3 sets, 8 min b/t sets
Cal 45-38-40 ...so much pain, legs were on fire
+
AMRAP Burpees to 6" OH in 60 sec x 3 sets, 8 min b/t sets
24-24-25

PM - MAP Rowing
40 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5, same pace per set from set 1 to set 30
missed this one, really wish I could have done it but it didn't get done

Sunday - off
 
Notes: pissed off about the squat snatch day, I didn't feel strong enough to get 235, had no real good attempts at that weight, kind of an off day.  Glad to PR on the back squat and split jerk.  Pissed about missed my last workout.  The Airdyne affect me like no other activity, just devastating, glad I have one.
 
 
 
 

Sunday, October 21, 2012

week 2

Week 2
Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull
A. Above Knee Hang Squat Clean and Split Jerk, build to a heavy single
265 good, 275 fail, couldn't clean it
B. Back Squat @ 20X1, 2-2-2, 5 min - only last set hard
345(2)-365(2) -365(1) oops went too heavy
 
C. touch n go Power Snatch Cluster, 2.2.2 x 5 sets, 5 min - 1st set @ 155lb
155 all good, 175 all good, 185 all good, 190 all good, 195, 2.1.1., missed the second power snatch on the second two attempts
D. AMRAP in 10 minutes:
1 Rope Climb
7 Kipping HSPU (slight depth, 45lbs plate and abmat,)
9rds +1, I never rope climb
 

Tuesday - LEnd 1
5 sets @ 95-97%:
15 Thrusters @ 105lb
Row 200m
Rest 6 x work time
1:12-1:12-1:13-1:16-1:10

Wednesday - Snatch tech + MAP Sets - high %'s/low volume
Power Snatch. OHS. Snatch Balance, 1.1.1 x 10 sets, 1 min - lite loads
175 got every single set, no misses
+
Complete 1 round every minute for 20 minutes:
5 C2B Chin-ups
5 Burpees
5 Wall Balls - 20# to 10 ft
done, was hard by the end, arms sore next day

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull
A. Snatch Balance. OHS, 1.1 x 5 sets, 4-5 min - all tough sets
245 good, 165 good, 275 - 275 - 275 , got all the snatch balances but missed on the OH squats for all of them on the way up
B. Front Squat @ 20X1, 1-1-1, 4-5 min - last set tough
305-325-345 FAIL, good position but just didn't have the strength
C. Squat Clean Thruster @ 205lb, AMRAP in 5 minutes
20, a challenge to pace, never exactly sure when you will be good enough for complete another rep but I paced this one a little slow
D. 30 Bar Muscle-ups for time
3:17

Saturday 
AM - LP2
45 sec Airydne @ 97% x 3 sets, 6 min b/t sets
whoa this sucked, 34 cal, 32 cal, 33 cal
+
AMRAP Burpees to 6" OH in 60 sec x 3 sets, 7 min b/t sets
24-24-24

PM - MAP Rowing
30 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5, same pace per set from set 1 to set 30
DONE, Sub 1:25 500m pace by the end of the 20 sec, each 20 sec row was over 111m 

Sunday - off
 
Notes:  wish I was stronger, feeling good about my breathing 

Tuesday, October 16, 2012

week 1, new cycle

Week 1
Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull
A. Power Clean and Split Jerk Cluster, 1.1 x 3 tough sets, 5 min - start @ 235lb
235 -  255 - 265 miss, couldn't power clean it, felt weak, 245
B. Back Squat @ 22X1, 3-3-3, 5 min - only last set hard
295 - 315 - 325 
C. Squat Snatch Cluster, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 5-7 min - start @ 155lb
155, got them all, 185, got them all, 205 (7 out of 10)
D. AMRAP:
5 min Bar Muscle-ups 30
5 min Kipping HSPU - 8" depth 16(closer to 10", couldn't adjust the height well
5 min Rope Climbs - 10, weakness but getting better

Tuesday - LEnd 1
5 sets @ 95-97%:
7 touch n go Squat Clean @ 165lb
15 C2B Chin-ups
200m Row
1:40 - 1:36 - 1:40 - 1:41 - 1:38
Rest 6 x work time

Wednesday - Snatch tech + MAP Sets - high %'s/low volume
Snatch Balance. OHS, 1.1 x 10 sets, 1 min - full pause @ bottom of squat each rep
got first 9 complete sets of 215 in a row, no misses, missed the OH squat on the final sets of 10
+
5 sets @ 85-90%:
15 KBS - 32kg
10 Ring Dips
15 Box Jumps - 24"
Rest same as work time
 1:20 - 1:22 - 1:14 - 1:19 - 1:17
+
10 min rest
+
3 sets @ 85-90%:
25 Wall Balls - 20#
100 Double Unders
Rest same as work time
 2:10 - 2:06 - 2:15
+
10 min
+
50 Box Jump Burpees to 24" for time - goal is sub 5 min
3:58....jump down 

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull
A. Above Knee Squat Snatch, build to a 2RM - no dropping bar b/t reps
195 good, couldn't get 205 for any
B. Front Squat @ 33X1, 1-1-1, 4 min - last set tough
285 - 305 - 320 (had another 5lbs probably)
C. Power Clean. Hang Squat Clean. Split Jerk, 1.1.1 x 10 sets, 1 min - all sets @ 205lb
Got all sets, this was easy to do but not sure I did it exactly righ
I Powercleaned, dropped, deadlifted then hang squat cleaned and went right into jerk, right?
D. 5 rounds for time:
7 Muscle-ups
20ft Handstand Walks (chip away as needed)
I suck at HS Walk but held myself to a strict standard, got all rds of Muscle Ups unbroken
16:23 

Saturday 
AM - LP2
45 sec time limit x 3 sets ALL OUT:
20 Chin-ups
AMRAP Thrusters @ 95lb in remaining time
Rest 5 min b/t
11-11-11 - this was easy, I couldn't have made this workout hard if I tried, just not enough time to feel the suck
+
50 sec time limit x 3 sets ALL OUT:
12 Burpees to 6" OH
AMRAP Power Cleans @ 135lb in remaining time
9-10-10, again, was not especially hard due to time domain 
Rest 6 min b/t

PM - MAP Rowing
30 x 30 sec Row @ 90%/30 sec rest on Rower - damper 5, same pace per set from set 1 to set 30
recorded meters for the first few rds
156-154-154-154-157-153-151-152-154-152-155-155-152-153-153-155...all the rest were over 157 b/c I started to realize I had more in the tank...the average 500m pace was low 1:30s

Sunday - off
 
Notes: I just cannot wait to compete and see what I have gained, I feel like my breathing is much better as is my snatch.  I feel like my strength is lower than I was during different phases of the program but I understand the concept of periodization so I am ok with that.  If you see something in my results however that does not make sense please let me know.. As in, I should be stronger at this lift at this point in the program but I am not.  Looking forward to squating having again. 
 
Body weight at 197 regularly for a month now, used to be 200 average.

Sunday, October 7, 2012

Week 5
Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery
A. Clean and Jerk, 1RM
275
B. Front Squat @ 20X1, 1RM
335, tried 345 but got dizzy on the way up
C. 30 Squat Cleans for time @ 225lb - ensure proper depth in squat (best time yet is just under 5 minutes, under 6 min is good)
6:42, quads were shot
D. 7-->1 unbroken Muscle-ups for time
4:11
This way my 4th day in a row b/c I didn't rest on Sunday...should have

Tuesday - LP2 + LEnd1
5 sets ALL OUT:
7 Power Clean and Push Press @ 135lb
10 Burpees
Rest 7 x work time
*Increase Clean and Jerks by 1 rep each set
*Increase Burpees by 2 reps each set
:39-:47-:58-:1:11-1:20

Wednesday - MAP Scenario's Didn't have a good reading day, messed up two wods here
100 Box Jumps - 24" - step down every rep (goal is under 5 min)
+ 2:37, jumped down every rep, didn't read closely
5 min rest
+
For time @ 85-90%:
Hang Squat Snatch @ 95lb - 9,7,5,3,1
DU's - 90,70,50,30,10
+5:57
5 min
+
21,15,9 @ 85-90%:
Wall Balls - 20# to 11ft
Wall Facing Burpees - jump to touch 6" over max reach with both hands on wall
+5:57 again
5 min
+
5 rounds @ 85-90%:
10 Ring Dips
Row 150m
*Under 5 min
5:09 with an extra set of ring dips after the final row...again another mess up but 5 rds under 5min for sure

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery
A. Squat Snatch, build to a 225lb for single
goal was to get 225 on my first attempt, got it on my 6th
B. Above Knee Squat Snatch. Snatch Balance, 2.2 x 4 sets, 3 min - no more than 185lbs
185 for all sets, did one Above Knee Squat Snatch directly into a snatch balance, got all sets at 185 with zero misses
C. 10 rounds for time:
2 Power Clean @ 225lb
2 Kipping HSPU to 10" depth
5:26

Saturday 
AM - LEnd tester 
For time:
21 Thrusters @ 115lb
Row 300m
21 Burpees to 6" OH
*Goal is sub 2:30 min
2:52, felt heavy during warmup, bad dinner and bad breakfast kills me when I have to go this fast, still don't know if I could have gotten under 2:30 under perfect conditions 

PM - Aerobic tester
For time:
10 rounds for time:
4 Burpees
6 KBS - 32kg
8 Wall Balls - 20# to 10 ft
*Goal is sub 9 min
8:10...did the last 5 rds faster than the first, should have started this wod faster, could have gotten under 8 min 

Sunday - off for real this time   
Notes:   
Not resting last Sunday left me deep in the hole come Tuesday and Wednesday but I make it.  Looking forward to starting next week rested.