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.