Sunday, July 29, 2012

Week 1
Monday - Clean intense + Squat intense/Press intense + Core
A. Power Clean Cluster, 1.1 x 5 sets, 4-5 min
258.5 1Good, 1miss, 258.2 - 2 good - 2 good, 264 - 1good, 1miss, 264 2 good
B1. Back Squat @ 20X1, 2-3 reps x 5 sets, 3 min I didn't do these with the Bench, forgot and just did the back squat for 5 sets in a row with 3 min rest b/w all sets 
352 - 3 - 3 - 3 - 3 - 2
B2. Low Incline CGBP @ 20X1, 2-3 reps x 5 sets, 3 min
225 - 5x3
C. Wtd GH Sit-ups @ 30X0, 10 reps x 3 sets, 2 min 30lbs DB
D. Wtd Side Bridges, 20 sec per side x 5 sets per side, 40 sec b/t sides 30 lbs DB

Tuesday - Jerk tech + Upper CP Battery based
Split Jerk Cluster, 1.1.1 @ 185lb x 5 sets, 3 min Done It
+
Every Minute on the Minute for 30 minutes:
1st minute - 5 Walk-in Box Jumps to 40" - increase is possible went with 40
2nd minute - 3 tough HSPU to depth - increase if possible went deep, almost as low as I could
3rd minute - 3 Pronated Chin-ups + 75lbs
Did all HSPU unbroken as well as the chin-ups

Wednesday - MAP high %'s
5 sets @ 90% effort:
15 Thrusters @ 65lb
10 Toes to Bar
Row 250m
Rest same as work time 1:43 - 1:49 - 1:55 - 1:57 - 1:50
+
5 min
+
5 x 400m Run @ 90% effort, rest same as work 1:14 - 1:15 - 1:16 - 1:12 - 1:09
+
5 min
+
5 sets @ 90% effort:
15 OHS @ 95lb
10 Chin-ups
Row 250m
Rest same as work time 2:01 - 1:59 - 1:57 - 2:00 - 1:49

Thursday - off

Friday - Snatch intense + Jerk intense/Pull intense + Snatch technical
A. Snatch Balance, 3-3-2-2-1-1, 3 min - build per set
216(3) - 221.5 (3) - 227(2) - 232.5(2) - 242(1) - 262(1)
B. Snatch Pulls @ 15X1, 3 reps @ 100% RM x 3 sets, 2 min 230lbs
C1. Push Press. Push Jerk. Split Jerk, 1.1.1 x 5 sets, 3 min did it again here, didn't alternate b/w the Press Complex and Pullup, misread the sheet
 220lbs (3), 225 missed the Push Jerk, 220 for three for the rest
C2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1 x 5 sets, 3 min 80lbs, little light, but I was rushed
D. High Hang Squat Snatch @ 66% RM, 3 perfect reps x 5 sets, rest as needed
151.8 had to rush these, ran out of time

Saturday 
AM - LP2
5 sets ALL OUT:
7 touch n go Clean and Jerk @ 135lb
15 C2B Chin-ups
7 Burpees
Rest 8 x work time  
:55 - :55 - :58 - :58 - 1:02
All pullups were unbroken

PM - MAP Low %'s
5 minutes of work @ 75% effort:
Row 200m
10 Hand Release Push-ups  4 ds
--2 min recovery
5 minutes of work @ 75% effort:
Run 200m
10 GH Sit-ups  3 rds
--2 min recovery
5 minutes of work @ 75% effort:
100 Jump Rope
10 Ring Dips  4rds  plus 100 Jume Rope
--2 min recovery
5 minutes of work @ 75% effort:
Run 200m
10 GH Sit-ups 3rds
--2 minute recovery
5 minutes of work @ 75% effort:
Row 200m
10 Ring Push-ups 4 rds

Sunday - off
 
Notes: felt great during this cycle.  My legs were very sore from the back squats for a couple days but that was big weight for me.  The powerclean PR was huge and the Snatch Balance for 260 was very surprising.

Sunday, July 22, 2012

Test Week

Week 5 - new template next week
Monday - off

Tuesday - Jumping + OH intense + Front Squat technical + Upper CP capacity
A. Seated Squat Jump on 14" box, 1 max effort jump from seated squat position x 15 sets, 15 sec 44.5" box off of a 17", didn't have a 15"
B. Push Press @ 11X1, build to a 1RM 229lbs w/ full pause at bottom, almost had 236.5
C. Front Squat @ 31X1, 2 reps @ 85% RM x 5 sets, 3 min 275 for all sets
D. 5 unbroken C2B x 20 sets for time - 7:54 last time 7:02 PR

Wednesday - Snatch tech + C&J tech + Row LP1 + LP2 (wts/gym)
Squat Snatch, 1 x 9 sets, 1 min - 3 sets @ 65% Snatch RM, 3 sets @ 70% Snatch RM, 3 sets @ 75% Snatch RM  140lbs - 150lbs - 160lbs - all felt good
+
Power Clean, 1 x 9 sets, 1 min - 3 sets @ 65% Clean RM, 3 sets @ 70% Clean RM, 3 sets @ 75% Clean RM  175 - 185 - 200 - all felt good
+
15,12,9 rep rds for time ALL OUT:
Power Clean @ 115lb
Burpees
--3:07 last time  2:52 this time PR

Thursday 
For time: 250m Row/15 KBS - 32kg/25 PUB/15 KBS - 32kg/Row 250m x 2 sets, 5 min b/t sets
last time 4:23, 5 min rest, 4:47, goal is sub 4 min on both
4:11 - 4:51 - gave all I had, did not eat clean the night before but these times were my best effort

Friday - off

Saturday 
AM 
A. Snatch, build to a 1RM 230lbs - 15lbs PR, was close to 235
B. OHS, build to a 1RM Didn't have access to a squat rack + bumpers, tried to clean and jerk a heavy bar to my back, almost killed myself, maybe I can try to test this during the week

PM
21,18,15,12,9,6,3 rep rds for time:
Thruster - 65lb
Chin-ups
--goal is sub 8 min  
6:52, I am good at pullups  
Notes:  Looking forward to more volume in the coming weeks.  Happy with making the snatch PR considering I have been at 215 for a year.  Wish I could have pushed the Thursday workout faster but I just didn't have more.  Feeling great. Also, I just got a new video camera so videos will be back.

Monday, July 16, 2012

week 4

Week 4
Monday - off

Tuesday - Jumping + OH intense + Front Squat technical + Upper CP capacity
A. Freeze Box Jump, build to a max rep 44.5"
B. Push Press @ 11X1, 2-2-2-2-2, 4-5 min 230x2 for all sets except final set, got only one
C. Front Squat @ 31X1, 3 reps @ 80% RM x 5 sets, 3 min 258x5
D. 5 rounds for time:
5 Bench Press @ 205lb
5 Muscle-ups
10:45

Wednesday - Snatch tech + C&J tech + Row LP1 + LP2 (wts/gym)
Squat Snatch, 2 reps x 6 sets, 2 min - 3 sets @ 60% Snatch RM, 3 sets @ 70% Snatch RM
+ 130 and then 150, felt fine
Low Hang Power Clean, 2 x 6 sets, 2 min - 3 sets @ 60% Clean RM, 3 sets @ 70% Clean RM 160-190, felt fine
+
5 x Row Sprint 40 sec just below ALL OUT @ damper 7, 4 min b.t efforts
+ 244 - 240 - 241 - 240 - 236m
5 sets @ 95-97% effort:
15 Thrusters @ 105lb
10 C2B Chin-ups
5 Burpees
Rest 6 x work time
1:07 - 1:05 - 1:05 - 1:01 - 1:03
Thursday - MAP low %'s
10 minutes of work @ 75% effort:
Run 200m
10 Right Arm KB Snatch @ 16kg
10 Left Arm KB Snatch @ 16kg  7rds + 7 Snatch
--5 min recovery
10 minutes of work @ 75% effort:
Row 300m
10 Hand Release Push-ups   5 rds + 210 m
--5 min recovery
10 minutes of work @ 75% effort:
Run 200m
5 Toes to Bar
10 Walking Lunges   7 rds + 160 m run
--5 min recovery
10 minutes of work @ 75%
Row 300m
10 Push-ups  6 rds

Friday - off

Saturday 
AM - Jumping + Snatch intense + Snatch Pulls + OH moderate + Upper CP capacity
A. Walk-in Box Jump, build to a max rep - any difference in height from Tuesday?
43.5", one inch less than Tuesday
B. Power Snatch Cluster, 1.1.1 x 3 sets, 4-5 min - all tough sets
205.5lbs - 1good, 2 miss - 2 good, 1 miss - 1 good, 2 miss, all misses were very close 
C. Snatch Pull @ 110% RM, 3 reps x 4 sets, 3 min
236.5lbs 
D. OHS @ 33X1, 1 rep @ Snatch 1RM x 5 sets, 2 min
215, got them all, was honest with my 33X1
E. 1 tough HSPU to depth every 20 sec for 15 minutes
10" depth but head came to a 3" airex pad, kipped all of them, perfect depth, was close to missing reps by the end

PM - MAP singles
30 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort 
+  really really not fun but I made it, it was hard to maintain 50% on the rest intervals but I forced myself to maintain 80% on the working.
10 minutes of pec/lat stretching

Sunday This Day started with 5 hours are very intense logging, basically strongman work that left me completely destroyed physically, I rested 4 hours and then tried this workout at 8pm, I did not make it though, felt like I was going to break down so I gave up
AM - MAP high %'s 
3 minutes of work @ 90% aerobic effort (i.e. high effort, but sustainable):
5 Clean and Jerk @ 95lb
Run 50m  5rds + 4 C & J
--3 min recovery
3 minutes of work @ 90%:
5 Burpees
25 Double Unders  4 rds
--3 min recovery
3 minutes of work @ 90%:
10 Thrusters @ 45lb
10 Box Jumps - 20"   4rds + 1 Box Jump, this is where I started to fall part, the 45# bar felt like 95 and I was tightening up in the lower body, didn't have enough time to warm up before this wod, it was getting dark out and I rushed the warm up, no foam rolling or movement prep and I felt it
--3 min recovery
3 minutes of work @ 90%:
5 DL @ 185lb
5 Bar Facing Burpees  I forgot what I ended up with here, this is where I gave up, the 185 felt like 235 and I gave up here
--3 min recovery
3 minutes of work @ 90%:
Run
--15 min recovery
3 minutes of work @ 90% aerobic effort (i.e. high effort, but sustainable):
5 Clean and Jerk @ 95lb
Run 50m
--3 min recovery
3 minutes of work @ 90%:
5 Burpees
25 Double Unders
--3 min recovery
3 minutes of work @ 90%:
10 Thrusters @ 45lb
10 Box Jumps - 20"
--3 min recovery
3 minutes of work @ 90%:
5 DL @ 185lb
5 Bar Facing Burpees
--3 min recovery
3 minutes of work @ 90%:
Run

PM - Run 30 minutes @ 50% effort (stop as needed to stretch/move)  Didn't happen.

All in all I probably did way more work on this day then I was supposed to, the logging was crazy

Sunday, July 8, 2012

Week 3

Week 3
Monday - off

Tuesday - Jumping + OH intense + Front Squat technical + Upper CP capacity
A. Freeze Box Jump, 1 rep every 20 sec for 5 minutes 39", had a little more
B. Push Jerk. Split Jerk, 1.1 x 5 sets, 4-5 min 225lbs for all sets, got a little heavy
C. Front Squat @ 31X1, 4 reps @ 75% RM x 5 sets, 3 min - elbows high out of bottom, full pause in full depth  240 for all sets, felt like I had a little more
D. AMRAP in 10 minutes:
3 HSPU to 6" depth
3 L Pull-ups - L position must be maintained from top to bottom with no kip
12rds + 1 HSPU

Wednesday - Snatch tech + C&J tech + Row LP1 + LP2 (wts/gym)
High Hang Squat Snatch, 3 reps x 6 sets, 2 min - 3 sets @ 55% Snatch RM, 3 sets @ 65% Snatch RM 55% at 120lbs and 65% at 140, felt great
+
Power Clean Cluster, 1.1.1 x 6 sets, 2 min - 3 sets @ 65% Clean RM, 3 sets @ 75% Clean RM
+ 65% at 175lbs and 75% and 200lbs, felt good
5 x Row Sprint 35 sec ALL OUT @ damper 7, 4 min b.t efforts
+ 215m - 214m - 211m - 211m - 211m
5 sets @ 95-97% effort: 12 touch n go Power Clean @ 135lb/12 Burpees, 5 min b.t efforts
1:03 - 1:04 - 1:01 - 1:04 - 1:01
 
Thursday - MAP low %'s
10 minutes of work @ 75% effort:
25 Double Unders
4 Right Arm Periscope Lunges @ 16kg
4 Left Arm Periscope Lunges @ 16kg
11rds + 8 D.U.
--5 min recovery
10 minutes of work @ 75% effort:
Row 250m
15 Anchored Sit-ups
5 Ring Dips
4rds + 6 Situps
--5 min recovery
10 minutes of work @ 75% effort:
Run 200m
10 KBS - 24kg
10 Burpees
5 rds
--5 min recovery
10 minutes of work @ 75%
Row 250m
10 OHS @ 45lb
6 rds + 240m
 
Friday - off

Saturday 
AM - Jumping + Snatch intense + Snatch Pulls + OH moderate + Upper CP capacity
A. Walk-in Box Jump, 1 tough rep every 20 sec for 5 minutes 42" had more
B. Below Knee Hang Power Snatch, 3-3-2-2-1-1, 4 min - all hard sets, fist set of 3 @ 175lb
175(3) - 180(3) - 185(2) - 195(2) all misses but very close - 195(1) missed but very close -195(1) got it easy, form was better
C. Snatch Pull @ 110% RM, 3 reps x 3 sets, 3 min  236lbs for all sets
D. Snatch Balance, 3 moderate effort reps x 3 sets, 2 min - full pause in bottom of squat for 1 sec 187lbs for all sets, got them all
E. 7-->1 unbroken Muscle-up ladder for time, goal is sub 5 min  4:07

PM - MAP singles I find them to be the most mentally difficult thing to do so far, but that's ok
15 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort 
+
5 min rest
+
15 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort
+
10 minutes of pec/lat stretching 

Sunday 
AM - MAP high %'s 
3 minutes of work @ 90% aerobic effort (i.e. high effort, but sustainable):
3 Thrusters @ 65lb
3 Chin-ups
 8 rds
--3 min recovery
3 minutes of work @ 90%:
6 Power Snatch @ 75lb
6 Burpees
4 rds + 2 P Snatch
--3 min recovery
3 minutes of work @ 90%:
9 Push Jerk @ 85lb
9 Box Jumps - 20"
4rds + 3 Box Jump
--3 min recovery
3 minutes of work @ 90%:
12 Power Clean @ 95lb
12 cal Row
2rds + 10 Power Cleans
--3 min recovery
3 minutes of work @ 90%:
Run 600m
AMRAP Burpees in remaining time
16 Burpies
--15 min recovery
3 minutes of work @ 90% aerobic effort (i.e. high effort, but sustainable):
3 Thrusters @ 65lb
3 Chin-ups
8 rds + 3 Thrusters 
--3 min recovery
3 minutes of work @ 90%:
6 Power Snatch @ 75lb
6 Burpees
4 rds
--3 min recovery
3 minutes of work @ 90%:
9 Push Jerk @ 85lb
9 Box Jumps - 20"
4rds + 2 Box Jumps
--3 min recovery
3 minutes of work @ 90%:
12 Power Clean @ 95lb
12 cal Row
2 rds + 12 Power Cleans
--3 min recovery
3 minutes of work @ 90%:
Run 600m
AMRAP Burpees in remaining 
20 Burpies
 

PM - Run 30 minutes @ 50% effort (stop as needed to stretch/move)
Going to do this tonight  

Notes:
I feel great physically, this week I had a tone of extra manual labor with moving furniture into the new place but still feel good.  Got down to 196lbs body weight, that is a two year low for me.



Monday, July 2, 2012

week 2

Week 2
Monday - off

Tuesday - Jumping + OH intense + Front Squat technical + Upper CP capacity
A. Freeze Box Jump Cluster, 1.1.1 x 5 sets, 2 min - you need to be higher than 32", video a few sets to see how you are doing these...freeze means to pause in the dip portion of the jump
38" for all sets
B. Push Press. Split Jerk, 1.1 x 5 sets, 4-5 min
 220lbs for all sets, felt good, didn't have to press out any of them
C. Front Squat @ 31X1, 5 reps @ 70% RM x 5 sets, 3 min - elbows high out of bottom, full pause in full depth
 225lbs for all sets, stayed in the bottom for a full pause all sets and reps, wasn't easy
D. AMRAP in 10 minutes:
3 unbroken Supinated Chin-ups + 45lb DB
3 unbroken Dips + 45lb DB
13rds

Wednesday - Snatch tech + C&J tech + Row LP1 + LP2 (wts/gym)
High Hang Squat Snatch, 3 reps x 6 sets, 2 min - 3 sets @ 50% Snatch RM, 3 sets @ 60% Snatch RM  50% at 110lbs and 60% at 130, got all sets and reps
+
Power Clean Cluster, 1.1.1 x 6 sets, 2 min - 3 sets @ 60% Clean RM, 3 sets @ 70% Clean RM
60% at 160 and 70% at 185, got all sets and reps
+
5 x Row Sprint 30 sec ALL OUT @ damper 7, 4 min b.t efforts
182m, 185m, 186m, 188m, 188m
+
5 sets @ 95-97% effort: 15 Thrusters @ 95lb/15 Chin-ups, rest 7 x work time
56sec, 55sec, 56sec, 57sec, 54sec

Thursday - MAP low %'s
10 minutes of work @ 75% effort:
Row 300m
15 KBS - 24kg
15 Air Squats   4rds + 35 meters
--5 min recovery
10 minutes of work @ 75% effort:
50 Double Unders
25 Anchored Sit-ups  
15 Box Jumps - 24" - step down every rep   4rds + 50 Double Unders
--5 min recovery
10 minutes of work @ 75% effort:
Run 200m
5 Toes to Bar
10 Push-ups    7 rds + 100 m

Friday - off

Saturday 
AM - Jumping + Snatch intense + Snatch Pulls + OH moderate + Upper CP capacity
A. Walk-in Box Jump Cluster, 1.1.1.1.1 x 3 sets, 2 min - 3-4 steps = walk-in
39.5" all sets, could go a little higher next time
B. Below Knee Hang Power Snatch, 3-2-1-3-2-1, 3 min - all hard sets, use same load for second wave of 3-2-1
155(3) - 165(2) - 185(1) - 185(3) - 185(2) - 185(1) - felt great  
C. Snatch Pull @ 105% RM, 3 reps x 3 sets, 3 min 
225
D. Snatch Grip Behind the Neck Push Press @ 12X2, 2-3 tough reps x 3 sets, 3 min - focus on lockout position overhead
205 for all sets, could go heavier but I wasn't in a gym where I could drop weight so I didn't want to miss
E. As many sets of 3 unbroken Muscle-ups as possible in 10 minutes - goal is 12+ rds
15 rds...could have done 16 if I paced faster, finally I eclipse a goal :)
PM - MAP singles
12 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort 
2:15 and 1:44 pace
5 min rest
+
12 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort
2:15 and 1:44 pace
10 minutes of pec/lat stretching

Sunday 
AM - MAP high %'s 
3 minutes of work @ 85-90% aerobic effort (i.e. high effort, but sustainable):
5 KBS - 32kg
5 Burpees   5rds + 1 Burpie
--3 min recovery
3 minutes of work @ 85-90%:
5 Power Clean and Push Press @ 75lb
10 Box Jumps - 24" - step down   3rds + 9 Box Jumps
--3 min recovery
3 minutes of work @ 85-90%:
5 Hang Power Clean @ 115lb
25 Double Unders   5rds + 5 Hang Cleans
--3 min recovery
3 minutes of work @ 85-90%:
5 C2B Chin-ups
15 Air Squats   5 Rds
--3 min recovery
3 minutes of work @ 85-90%:
Row 500m
AMRAP Burpees in remaining time  18 Burpies
--15 min recovery
3 minutes of work @ 85-90% aerobic effort (i.e. high effort, but sustainable):
5 KBS - 32kg
5 Burpees   5rds + 1 Swing
--3 min recovery
3 minutes of work @ 85-90%:
5 Power Clean and Push Press @ 75lb
10 Box Jumps - 24" - step down  4 rds
--3 min recovery
3 minutes of work @ 85-90%:
5 Hang Power Clean @ 115lb
25 Double Unders   5 rds + 5 Hang Cleans
--3 min recovery
3 minutes of work @ 85-90%:
5 C2B Chin-ups
15 Air Squats   5rds + 2 Chest to Bar
--3 min recovery
3 minutes of work @ 85-90%:
Row 500m
AMRAP Burpees in remaining time  19 Burpies

PM - Run 30 minutes @ 50% effort (stop as needed to stretch/move)
was not able to do this run, moving into a new apt over the weekend, didn't make enough time