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.