Saturday, August 25, 2012

Week 5
Monday - Clean intense + Squat intense/Press intense + Core
A. Squat Clean, build to a 1RM
295 - PR
B1. Back Squat @ 20X1, 2 reps @ 90% RM x 5 sets, 3 min
 346.5, got them all
B2. Medium Grip BP @ 20X1, 2-2-1-1-1, 3 min
255 - 2 - 2, 260 - 1, 265 - 1, 270 -1 
C. Tabata Anchored Sit-ups
15 for all rd

Tuesday - Jerk tech + Upper CP Battery based
Split Jerk, 1 rep @ 225lbs x 3 sets, 2 min good
+
Split Jerk, 1 rep @ 235lb x 3 sets, 2 min good
+
30 Muscle-ups for time (4:35 last time) 3:58 PR
+
15,12,9,6,3 rep rds for time:
unbroken HSPU
C2B Chin-ups + 20lb weight/or vest
8:11 I think, not sure

Wednesday - MAP high %'s
10 x Run 200m @ 90%, Walk 45 sec b/t 
:37 - :37 - :36 - :36 - :37 :37 :35 :36 :35 :36
+
5 min
+
5 sets @ 85-90%:
30 sec Wall Balls - 20#
30 sec KBS - 24kg
30 sec Box Jumps - 20"
90 sec walk/rest
14-12-13 (Box Jump)
15-12-15
16-12-15
16-12-15
+
5 min
+
10 x Row 200m @ 90%, Rest 45 sec b/t - set damper to 4
38.9 - 39.6 - 39.5 - 39.7 - 38.5 - 39.6 - 39.5 - 39.6 - 39.2 - 38.3

Thursday - off

Friday - Snatch intense + Jerk intense/Pull intense + Snatch technical
A. Muscle Snatch, build to a 1RM
176
B. Power Snatch Cluster, 1.1.1 x 3 sets, 3 min - 85-90% effort
187 (3) - 192.5(3) - 196(3), my form was really good
C1. Push Jerk, 1-1-1-1-1, 3 min
 264 for all sets, no misses
C2. Wtd Supinated Chin-ups @ 20X0, 4-6 reps x 5 sets, 3 min
79.2lbs 5x6
D. OHS @ 55X1, 3 moderate res x 5 sets, 2 min - focus on perfect bar path
155 3x5

Saturday 
AM - LP2
7 sets ALL OUT:
5 touch n go Clean and Jerk @ 155lb
6 C2B Chin-ups
7 Burpees
Rest 8 x work time I didn't have enough time for 8x work so I do 4x work
*Increase Chin-ups by 2 reps every set
:46 - :52 - :49 - :51 - :56 - :1:07

PM - MAP Low %'s about 4 rds for all these
6 minutes of work @ 75% effort:
Row 150m
5 KBS - 32kg
10 Walking Lunges
--3 min recovery
6 minutes of work @ 75% effort:
Run 200m
5 Hand Release Push-ups
5 Toes to Bar
--3 min recovery
6 minutes of work @ 75% effort:
Row 150m
10 DL @ 95lb
10 Air Squats
--3 min recovery
6 minutes of work @ 75% effort:
Run 200m
5 Ring Push-ups
5 Knees to Elbows
--3 minute recovery
6 minutes of work @ 75% effort:
Row 150m
15 Back Extensions
5 GH Sit-ups
 
Notes: feel fine, pumped about these PRs

Sunday, August 19, 2012

Week 4
Monday - Clean intense + Squat intense/Press intense + Core
A. Squat Clean, build to a tough single
I got under 285 a bunch of times but then I had a problem.  I would receive the bar and lose my upper back position and be forced to dump it.  I jumped from 265, which I got, to 285 and stayed there till I ran out of steam.
 
B1. Back Squat @ 20X1, 3 reps @ 85% RM x 5 sets, 3 min 330, all good
B2. CGBP @ 20X1, 2-3 reps x 5 sets, 3 min 245 for 3, all good
C. 100 GH Sit-ups for time 7:10

Tuesday - Jerk tech + Upper CP Battery based
Split Jerk, 1 rep @ 225lbs x 2 sets, 2 min
+
5 sets:
3 tough Press 165, all good, close on the last set
60 sec
3 tough supinated chin-ups 65lbs, all good
60 sec
+
10 sets: all good, all sets unbroken and HSPU depth was deep, my kip is improving
2 tough Kipping HSPU to depth
30 sec
10 Chin-ups
30 sec

Wednesday - MAP high %'s
3 sets @ 90% effort:
21 Thrusters @ 65lb
150 Double Unders
2:59 - 3:25 - 3:25, pulled my right soleus on second rd but just ignored it and forced my leg to do what I wanted it to...the reason I couldn't run later in the workout.  I stretched the soleus under load with a bent knee for 5 minutes straight prior to the workout to improve my thruster position, backfired 
Rest same as work time
+
5 min
+
8 x 300m Row @ 90% effort, 1 min b.t 1:00.7 - 1:01.6 - 1:00.9 - 1:01.4 - 1:00.1 - 1:00.7 - 1:00.3 - :59.6
+
5 min
+
3 sets @ 90% effort:
21 OHS @ 65lb
Run 400m (Sub 1/2 mile on bike at high resistance)
all efforts were about 2:20, similar time domain as the run would have been 
Rest same as work time

Thursday - off

Friday - Snatch intense + Jerk intense/Pull intense + Snatch technical
A1. Snatch Pull Cluster, 1.1 @ 115% RM x 4 sets, 10 sec 265
A2. Power Snatch Cluster, 1.1 x 4 sets, 5 min - 85-90% effort here 193.6, got 85% of these reps
B1. Push Press, 1-1-1-1-1, 3 min
240 1x1 PR, 231 - 4x1
B2. Wtd Pronated Chin-ups @ 20X0, 4-6 reps x 5 sets, 3 min
66.4 5x6 
D. Snatch Balance, 5 moderate effort reps x 5 sets, 2 min
155 5x5, no misses 

Saturday 
AM - LP2
4 sets ALL OUT:
12 Power Clean @ 155lb
12 Burpees to 6" OH
:58 - :56 - :56 - :55
Rest 8 x work time

PM - MAP Low %'s
6 minutes of work @ 75% effort:
Row 150m
5/arm KB Snatch @ 16kg
10 unanchored sit-ups
3rds + 10 KB snatch
--3 min recovery
6 minutes of work @ 75% effort:
Run 100m
10 Wall Balls - 20#
5 Slow Knees to Elbows
3 rds + Run
--3 min recovery
6 minutes of work @ 75% effort:
Row 150m
5 Power Snatch @ 65lb
10 Walking Lunges
4 rds
--3 min recovery
6 minutes of work @ 75% effort:
Run 100m
10 OHS @ 45lb 
5 Slow Toes to Bar
4 rds
--3 minute recovery
6 minutes of work @ 75% effort:
Row 150m
10 KBS - 24kg
5 Hand Release Push-ups
4rds + 40m Row

Sunday - off
 
The soleus healed up enough for me to complete the week as prescribed but I also didn't have to test it under really heavy loading.  I say we move ahead as if it is fine.  Besides that my body feels fresh.  I was happy with the fact that I got under 285 even if couldn't stand up with it.  The 240 push press was also nice.
 
 
 
 
 
 

Monday, August 13, 2012

Week 3
Monday - Clean intense + Squat intense/Press intense + Core
A. Squat Clean Cluster, 1.1.1 x 3 sets, 5 min - all tough sets
265 - 2 good, 1miss - 2 good, 1 miss - 3 good
B1. Back Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 3 min 
310lbs
B2. Wtd Ring Dip Custer @ 20X0, 1.1.1.1.1 x 5 sets, 3 min
60lbs 
C. 21,15,9 rep rds for time:
Toes to Bar
GH Sit-ups
time 4:44

Tuesday - Jerk tech + Upper CP Battery based
Split Jerk Cluster, 1.1 @ 215lb x 5 sets, 3 min Got em
+
5 sets:
3 tough Push Press 195 for all sets
60 sec
3 tough Wtd Pronated Chin-ups 70 for first 4 and 65 for final set
60 sec
+
5 sets:
AMRAP (-3) Kipping HSPU ended up being like -3.5 - 16-10-9-7-7
60 sec
15 C2B Chin-ups All unbroken sets
60 sec

Wednesday - MAP high %'s
5 sets @ 90% effort:
10 Hang Power Clean @ 115lb
10 Bar Facing Burpees
Run 200m
Rest same as work time 1:29 - 1:27 - 1:28 - 1:28 - 1:27
+
7 min
+
5 x 500m Row @ 90% effort, 2 min b.t 1:32.2- 1:39.2- 1:43.4- 1:40.4- 1:36.9
+
7 min
+
5 sets @ 90% effort:
15 Box Jumps - 24"
15 Russian KBS - 32kg
15 Wall Balls - 20#
Rest same as work time 2:06 - 2:06 - 2:00 - 2:03 - 2:02

Thursday - off

Friday - Snatch intense + Jerk intense/Pull intense + Snatch technical
A1. Snatch Pull Cluster, 1.1.1 @ 110% RM x 4 sets, 10 sec 255lbs
A2. Power Snatch Cluster, 1.1.1 x 4 sets, 5 min - 85-90% effort here Picked the wrong weight here - 209, out of the 12 reps I got 1 and missed all the others
B1. Split Jerk, 1-1-1-1-1, 3 min - all tough efforts 240 1x1 - 251 4x1
B2. Muscle-up Cluster, 2.2 x 5 sets, 3 min - focus on fast transitions within movement
Did not have access to rings so I tried the bar for the first time, got first try and all reps
D. OHS @ 33X1, 5 reps x 5 sets, 3 min - lite load, perfect OH positions/feel
155 5x5

Saturday 
AM - LP2
5 sets ALL OUT:
7 touch n go Clean and Jerk @ 135lb
Run 25 sec just ran 200m, didn't have a good way to time myself
Rest 8 x work time
:59 - :59 - :57 - :59 - :59

I was maxed out on time so I rested for about 10 min b/w the AM and PM workouts
PM - MAP Low %'s
5 minutes of work @ 75% effort:
Row 1000m
Burpees in remaining time (remember to adhere to the % of intensity)
 18
--2 min recovery
5 minutes of work @ 75% effort:
Row 1000m
Double Unders in remaining time
70
--2 min recovery
5 minutes of work @ 75% effort:
Run 1000m
Burpees in remaining time
9
--2 min recovery
5 minutes of work @ 75% effort:
10 Walking Lunges
10 unanchored sit-ups
6.5 rds
--2 minute recovery
5 minutes of work @ 75% effort:
5 hand release push-ups
5 kbs - 24kg
5 box jumps - 24" - step down
I guess I didn't write down my rds here but I think it was around 5

Sunday - off
 
Notes: Feeling good, happy with my split jerk numbers from Friday

Friday, August 3, 2012

Week 2
Monday - Clean intense + Squat intense/Press intense + Core
A. Power Clean, 1 RM - let's see 270+
275, PR
B1. Back Squat @ 20X1, 2-2-1-1-1, 3 min
363 - 2 - 2, 368.5 - 1,  372 - 1, 383 - 1, PR
B2. Low Incline Medium Grip BP @ 20X1, 2-3 reps x 5 sets, 3 min
250 5x3
C. Wtd GH Sit-ups @ 30X0, 10 reps x 4 sets, 2 min
40lbs DB
D. Wtd Side Bridges, 20 sec per side x 6 sets per side, 40 sec b/t sides
40lbs DB

Tuesday - Jerk tech + Upper CP Battery based
Split Jerk Cluster, 1.1 @ 205lb x 5 sets, 3 min Good
+
Complete 1 round per minute for 15 minutes:
3 unbroken Muscle-ups
3 tough Box Jumps - walk up (41.5")
Good
+
5 min
+
50 Kipping HSPU for time 8:54, form was shit for the first 20 or so

Wednesday - MAP high %'s
5 sets @ 90% effort:
10 touch n go Hang Squat Snatch @ 75lb
10 Chin-ups
Row 250m Row
Rest same as work 1:44 - 1:49 - 1:47 - 1:49 - 1:47
+
5 min
+
5 x 400m Run @ 90+% effort, rest same as work 1:18 - 1:15 - 1:13 - 1:14 - no 5th
+
5 min
+
5 sets @ 90% effort:
10 touch n go Hang Squat Clean @ 95lb
10 Bar Facing Burpees
Row 150m
Rest same as work time 1:55 - 1:54 - workout over
I helped lay down half of a 3,000 sq ft concrete slab earlier in the day, wheelbarrow style and it was very hard work.  I would have finished this workout but I ran out of time.

Thursday - off
Helped lay the other half of the 3,000 sq ft concrete slab, I was very very tired after it, why my weights were not higher for Friday

Friday - Snatch intense + Jerk intense/Pull intense + Snatch technical
A. Power Snatch, build to 1RM 207...didn't feel strong
B. Snatch Pulls @ 15X1, 3 reps @ 105% RM x 3 sets, 2 min 241.5lbs
C1. Split Jerk, 1-1-1-1-1, 3 min - all tough efforts
242 - 251 - 256.5 - 256.5 - 256.5missed 
C2. Wtd Pronated Chin-up Cluster @ 20X0, 1.1.1 x 5 sets, 3 min
110.5lbs 3 - 3 - 2.8 - 105.6 - 2.8 - 100 - 3
D. Snatch Balance, 3 reps @ 66% Snatch RM x 5 sets, 2 min
154 5x3

PM - MAP Low %'s Didi this but lost the sheet so here is what I remember
5 minutes of work @ 75% effort:
Row 200m
10 Ring Dips 4 rds
--2 min recovery
5 minutes of work @ 75% effort:
Run 200m
10 Knees to Elbows  3 rds and change
--2 min recovery
5 minutes of work @ 75% effort:
30 sec High Knee Jump Rope
30 sec Unanchored Sit-ups  I couldn't get the jump rope to work so I just jumped in place with high knees - that ended up being very hard for 30 sec so I adjusted to one high jump one little hop
--2 min recovery
5 minutes of work @ 75% effort:
Run 200m
10 Push-ups 3 rds and change
--2 minute recovery
5 minutes of work @ 75% effort:
Row 200m
10 Knees to Elbows about 4 rds

 Notes:  Hard week with the concrete work but I got through it