Sunday, September 30, 2012

first full week training at my very own box... :)


Week 4
Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery
A. Squat Clean and Split Jerk, build to a tough single
270

B. Front Squat @ 20X1, 1 rep @ 315lb x 5 sets, 2 min - got em all

C. 7 rds for time:
3 unbroken Hang Squat Clean @ 225lb
3 unbroken Muscle-ups
7:55

Tuesday - LP2 + LEnd1
6 sets ALL OUT:
7 Thrusters @ 115lb
10 C2B Chin-ups
10 Burpees
*Increase Thrusters by 1 rep each set
*Increase C2B by 2 reps each set
*Burpees remain the same

:47 - :56 - :60 - 1:07 - 1:12 - 1:22

Wednesday - MAP Scenario's 
21,18,15,12,9,6,3 @ 85-90%:
KBS - 24kg
Air Squats
reset my wrist watch too fast before I could get my eyes on my time... ?:14
+
5 min
+
10 rounds @ 85-90%:
5 Toes to Bar
35 Double Unders
8:02
+
5 min
+
For time @ 85-90%:
10 Ring Dips
10 Box Jumps - 30" - step down
Row 300m
10 Ring Dips
10 Box Jumps - 30" - step down
Row 300m
10 Ring Dips
10 Box Jumps - 30" - step down
6:03
+
5 min
+
25,20,15,10,5 @ 85-90%:
DL @ 115lb
Wall Balls - 20#
6:02

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery
A. Snatch Balance. OHS, 1.1 x 5 sets, 3-4 min
225 - 235 - 245 - 265 - 270 (got the stach balance but missed on the way up for the OHS)

B. Squat Snatch Cluster, 1.1.1 x 5 sets, 3-4 min - start @ 185lb, no more than 205lbs 
185 for 3, 205 for 2, 205 for 2, 205 for 2, 205 for 2
all misses for 205 were near misses...all forward...still a little shy about diving under the bar when tired with a decent load since I dropped 245 on myself 

C1. touch n go Power Clean Drop Set Cluster, 1.2.3.4.5 x 3 sets, 3 min - reduce load from 1, to 2, to 3, etc. with 10 sec rest b/t drops
My quads were still black and blue from the 225 hang clean unbroken wod on Monday so I decided to drop the bar here and rest as little as possible besides the final set of 5 b/c I could catch that without killing my quads

265 (fail), 245 (2), 225 (3), 205, (4), 185 (5 touch and go)
265 (fail), 245 (2), 225 (3), 205 (4), 185 (5 touch and go)
265 (1 got it), 245 (2), 225 (3), 205 (4), 185 (5 touch and go)

C2. Kipping HSPU Cluster, 2.2.2.2.2 x 3 sets, 3 min
got them all

Saturday 
AM - LEnd tester 
Row 1000m for time, why Michael why....so much pain, was not right for 20 minutes 

3:02.2

started in the 1:25 range and finished in the 1:37 range and was at 1:40 for a little

PM - Aerobic tester
For time:
Squat Snatch @ 95lb - 15,12,9,6,3
Box Jumps (30" - step down) - 10,10,10,10,10
C2B Chin-ups - 15,12,9,6,3
Box Jumps (30" - step down) - 10,10,10,10,10

I could tell I was not recovered from the row while I was warming up for this wod...caught my shin HARD on a box jump but that didn't slow me down

15:22

notes:  ready for more

Sunday, September 23, 2012

last three weeks...opened up CF Syracuse took all my time up



Week 1
Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery
A. Power Clean and Split Jerk, 1 rep x 6 sets, 3 min - 1st set @ 205lb, 2nd set @ 225lb, 3rd set @ 245lb, and repeat 205/225/245 loading parameter
done
B. Front Squat @ 20X1, 3-3-3, 5 min - start @ 80% RM
265(3) - 285(3) - 295(3)
C. For time:
Squat Clean @ 225lb - 6,5,4,3,2,1
Unbroken Muscle-ups - 5,5,5,5,5
had to run from the parking lot, up two flights of stairs to get from Barbell to Rings
14:58 

Tuesday - LP2 + LEnd1
3 sets ALL OUT:
10 Power Clean @ 135lb
10 Burpees to 6" OH
Rest 8 x work time
:40 - :41 - :41
+
2 sets @ 95-97%:
15 Power Clean @ 115lb
15 Burpees to 6" OH
Rest 6 x work time
1:05-1:03

Wednesday - MAP Scenario's 
For time @ 85-90%:
Row 500m
150 Double Unders
+
 3:29
Rest 5 min
+
10,9,8,7,6,5,4,3,2,1 @ 85-90%:
OHS @ 95lb
Box Jumps - 24" - step down
+
6:41
Rest 5 min
+
For time @ 85-90%:
Right Arm KB Snatch - 24kg - 15,12,9,6,3
Left Arm KB Snatch - 24kg - 15,12,9,6,3
+
3:55
Rest 5 min
+
For time @ 85-90%:
Wall Balls - 20# - 21,18,15,12,9
Toes to Bar - 7,7,7,7,7
 5:18

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery
A. Above Knee Power Snatch Cluster, 1.1 x 5 sets, 4-5 min - drop each rep, pause in hang position each rep
185 - 185 - 190 - 190 - 190 
B. Squat Snatch Cluster, 1.1.1 x 5 sets, 2-3 min - use 175lb per set
Got it 
C1. DL @ 20X0, 3 touch n go reps x 10 sets, 30 sec - use hook grip, start @ 275lb, add 10lbs per set
C2. HSPU to Extra Depth @ 20X0, 2-3 reps x 10 sets, 30 sec - no kip
did not have extra depth set up so I did 5 sec negatives to make up the difference

Saturday 
AM - LEnd tester 
For time ALL OUT:
30 Thrusters @ 95lb
Row 500m
2;42....that was painful

PM - Aerobic tester
3 rounds for time:
21 KBS - 32kg
21 Wall Balls - 20#
21 Box Jumps - 30" - step down every rep
 ran out of time...I eventually do this wod but not for another week
Sunday - off



Week 2
Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery
A. Power Clean and Split Jerk, 1 rep x 8 sets, 3 min - 1st set @ 205lb, 2nd set @ 225lb, 3rd set @ 245lb, 4th set @ 255lb and repeat - got it

B. Front Squat @ 20X1, 3-3-2-2, 5 min - start @ 80% RM
265(3) - 297(3) - 308(2) - 330 (1) very close, if it was a perfect second set I would have gotten it
C. For time:
21 unbroken OHS @ 135lb
21 unbroken Chin-ups
15 unbroken OHS @ 135lb
21 unbroken Chin-ups
9 unbroken OHS @ 135lb
21 unbroken Chin-ups
5:25, no broken attempts 

Tuesday - LP2 + LEnd1
3 sets ALL OUT:
10 touch n go DL @ 225lb
100m Row Sprint
Rest 8 x work time
:36 - :37 - :36
+
3 sets @ 95-97%:
15 Thrusters @ 95lb
Row 200m
Rest 6 x work time
1:14- 1:12- 1:14

Wednesday - MAP Scenario's 
For time @ 85-90%:
GH Sit-ups - 21,15,9
Wall Balls - 9,15,21
4:09
+
Rest 5 min
+
For time @ 85-90%:
35 Burpee Box Jumps - 24" - Regional Standard
+
3:02
Rest 5 min
+
For time @ 85-90%:
15 Knees to Elbows
50 Double Unders
12 K2E
50 Double Unders
9 K2E
50 Double Unders
6 K2E
50 Double Unders
3 K2E
+
4:36
Rest 5 min
+
35 Burpee Box Jumps - 24"
3:15
+
Rest 5 min
+
For time @ 85-90%:
Row 500m
25 Air Squats
Row 500m
25 Air Squats
4:30

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery
A. Above Knee Power Snatch, build to 1RM
 220 was so very close and I just couldn't let go but I never got it...got 215
B. Above Knee Squat Snatch. Snatch Balance, 1.1 x 5 sets, 3 min - use moderate load, keep reps perfect, nothing over 200lbs 176 for all sets

C1. Power Clean Cluster, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 1 min - 1st set @ 225lb
225 - 240 - 245.5(got them all)
C2. Kipping HSPU to Extra Depth, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 1 min
went super deep, got them all

Saturday 
AM - LEnd tester 
5 rounds for time:
5 DL @ 275lb
10 Burpees 
*Goal is sub 3 min
2:54...after moving 3,500 sq feet of rubber matting...exhausted 

PM - Aerobic tester
3 rounds for time:
21 KBS - 32kg
21 Wall Balls - 20#
21 Box Jumps - 30" - step down every rep
no time...again 

Sunday - off



Week 3
Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery
A. Power Clean and Split Jerk, quickly build to a heavy single, not a max
265lbs...super tired but that felt good, had way more but didn't want to push it, exhausted from lack of sleep
B. Front Squat @ 20X1, 2-2-1-1-1, 5 min - start @ 85% RM
 285(2) - 305(2) - 315(1) - 325(1) - 335(1)
I took like 15 minute rest periods b/w sets here b/c I was working out during the open house from my gym so people woudl walk in, I would talk to them and then catch a quick set when I was free...335 of a PR
C. 5 sets:
7 Front Squat @ 225lb
45-60 sec
7 Muscle-ups
45-60 sec
done it

Tuesday - LP2 + LEnd1
3 sets ALL OUT:
10 touch n go Power Snatch @ 135lb
12 Burpees to 6" OH
Rest 8 x work time
:57-:56-:56
+
3 sets @ 95-97%:
12 touch n go Squat Clean @ 155lb
Row 200m
Rest 5 x work time
1:35- 1:48(couldn't go touch and go, exhausted, lack of sleep) 1:39...got this touch n go, got pumped up and made it happen

Wednesday - MAP Scenario's- totally missed this day, first week of gym opening
21,18,15,12,9,6,3 @ 85-90%:
KBS - 24kg
Air Squats
+
5 min
+
10 rounds @ 85-90%:
5 Toes to Bar
35 Double Unders
+
5 min
+
For time @ 85-90%:
10 Ring Dips
10 Box Jumps - 30" - step down
Row 300m
10 Ring Dips
10 Box Jumps - 30" - step down
Row 300m
10 Ring Dips
10 Box Jumps - 30" - step down
+
5 min
+
25,20,15,10,5 @ 85-90%:
DL @ 115lb
Wall Balls - 20#

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery
A. Squat Snatch, build to a 1RM
 missed 225, missed 235, and proceeded to miss 245 for 5 or 6 attempts...I was closer on these attempts then I was on previous attempts with 245 and again, totally exhausted from lack of sleep
B. 3 Position Squat Snatch (high hang, above knee, floor), 3 reps @ moderate load x 7 sets, 2 min - no fails
 165 for all sets, no fails

I ran out of time for this stuff so I did something a little crazy on sunday 
C1. DL @ 12X1, 5 reps @ 50% RM x 8 sets, 30 sec - focus on speed off the floor
C2. Strict HSPU's, AMRAP (-2) x 8 sets, 30 sec

Saturday 

C1. DL @ 12X1, 5 reps @ 50% RM x 8 sets, 30 sec - focus on speed off the floor
225 for all sets
C2. Strict HSPU's, AMRAP (-2) x 8 sets, 30 sec
14-9-6-6-6-6-5-5


One hour rest 

AM - LEnd tester 
For time:
6 Power Clean @ 175lb
10 Burpees to 6" OH
8 Power Clean @ 155lb
10 Burpees to 6" OH
10 Power Clean @ 135lb
10 Burpees to 6" OH
12 Power Clean @ 115lb
*Have some change the weights for you!!!!!!
3;38...new gym so I just set up 4 bars : )

3 hours rest 

PM - Aerobic tester
3 rounds for time:
21 KBS - 32kg
21 Wall Balls - 20#
21 Box Jumps - 30" - step down every rep
9:47...did it at 10pm at night and had to use a 32inch box. smashed by face on the gym wall but I FINALLY GOT IT DONE
 

Sunday - off

Notes: This last three weeks has been a huge transition, leaving old job...thank god, opened new gym and started classes in this period and only missed a couple workouts, pleased with that.  lost a ton of sleep but looking forward to more soon

Sunday, September 2, 2012

I left my results at work so I am going to get most of these numbers right and will check the on Monday...this whole week I was tired, allergies and lack of sleep
 
Week 6 - deload
Monday - Clean intense + Squat intense/Press intense + Core
A. Clean and Jerk, 1 RM
265...Had trouble reclaiming my grip on the bar after coming up from the clean, not used to doing it
B1. Back Squat @ 20X1, 1-1-1-1-1, 3 min
375 5x1
B2. CGBP @ 20X1, 1-1-1-1-1, 3 min
255 5x1

Tuesday 
"Nate"
AMRAP in 20 mins:
2 MU's
4 HSPU
8 KBS - 32kg
*14 rd + 4 HSPU last time
 
I got almost 16 or almost 17 rds...lost track of the rounds at the end

Wednesday
21,18,15,12,9,6,3 rep rds for time:
Box Jumps - 30" - step down
Chin-ups
*Goal is sub 8 min
6:44

Thursday - off

Friday
A. Snatch, 1 RM 
Got 231 and then jumped to 242, after a couple missed reps I got a good one and was on the way up when I dropped it behind me, next attempt I caught at the bottom, lost my elbow position and dropped the bar directly on my upper back, tweaked my wrists and shut down the day, was tired to start with.  Good news is that I lost 242 behind me a few times...that weight is in my reach
B. OHS, 1 RM
skipped, wrists were tweaked

Saturday 
AM 
500m Row for time
1:22.6 PR

PM 
AMRAP in 15 minutes:
15 KBS - 32kg
15 Burpees
*7 rd + 4 burpee last time
8rds + 5 Burpees PR
 
 
Notes: This week has been a real struggle, I didn't sleep one night at all due to allergies and just tired to entire week.  Got the allergies under control with meds...looking forward to getting next week started.  Confident I can snatch 242 as well.