Sunday, December 30, 2012

Week 6
Monday - Jerk intense + Clean intense + Clean based Battery
A. Clean and Jerk, 1RM
275 - bad day, didn't feel it, lack of sleep
B. Power Clean @ 225lb, AMRAP in 1 minute x 5 sets, 1 min rest - goal is 50 reps
51 reps, first set was sloppy, could do better
12-10-9-10-10 
C. Free Handstand Push-up practice - total shit show

Tuesday - MAP high %'s - sets, low volume
Complete 1 round every 2 minutes for 10 minutes:
5 Ring Muscle-ups
25 Wall Balls - 20#
1:12-1:17-1:17-1:20-1:18
+
10 min rest
+
Complete 1 round every 2 minutes for 10 minutes:
15 Burpees to 6" OH
15 cals AD
1:45 to 1:55 for all rounds 

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Split Jerk. Behind the Neck Split Jerk, 1.1 @ 225lb x 5 sets, 2 min
done
B. Power Snatch, 4 touch n go reps per minute for 5 minutes - start @ 145lb, add 5lbs per set
done, no misses 
C. 3 rounds for time:
4 Power Snatch @ 165lb
12 Pistol
20 Toes to Bar
6:04 - Pistols are greatly improved 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. OHS, 1 RM
300...PR
B. Snatch Pull Cluster, 1.1.1 @ 245lb x 3 sets, 2 min
felt good 
C. 30 Squat Snatch @ 155lb for time - 5:10 last time
4:38...one missed rep, went with all doubles and then the last three reps were singles 

Saturday 
AM - LEnd1
For time - all out:
Row 250m
15 KBS - 32kg
25 Burpees - chest to deck, arms OH @ top
15 KBS - 32kg
Row 250m
*Your best time is 4:11, my best time is 3:31
I have to start adjusting my perspective on pace, it seems like I have a much larger engine...didn't start fast enough on this wod
3:50, I could have done 3:40 with more accurate pace 

PM - MAP Row or AD
For time:
Row 2000m
500 Double Unders
300 cals on Airdyne - make sure bodyweight is set to 150lbs Don't know how to program it
39:23
7:15 row, had to break the D.Unders into 20s and 25s, all front delt fatigue that made me stop, the row I kept at 150/180 Wats until the last 50 Cal and I pushed it over 200 wats 

Notes: 
 Feeling great, ready for next week

Sunday, December 23, 2012

Week 5
Monday - Jerk intense + Clean intense + Clean based Battery
A. Behind the Neck Split Jerk, build to a 1RM
305 - PR
B. Above Knee Hang Power Clean. Power Clean, 1.1 x 5 sets, 4 min - drop bar each rep
245-255-260-260-260(got the hang, failed from the floor)
C. 10 rounds for time:
3 unbroken Hang Squat Clean @ 205lb
3 unbroken Bar Muscle-ups
8:32 - went too slow, I thought this workout would be harder but I held together 

Tuesday - MAP high %'s - sets, low volume
7 sets @ 90%:
Row 500m
100 Double Unders
Rest same as work time
*Goal is sub 3 min per set
2:36 - 2:50-2:50-2:50 - 3:02(started to mess up D.Unders) - 3:05 (quad cramp) - 3:08 (hamstring cramp) 
dehydration maybe, got the first 400 d.unders unbroken, that's good for me
 

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Power Snatch Cluster, 1.1 @ 175lb x 5 sets, 2 min done, no misses
B. Power Clean. Front Squat. Split Jerk, 1.1.1 @ 225lb x 4 sets, 2 min done, no misses
C. 5 rounds for time:
10 KB Thrusters @ 24kg/arm
15 GH Sit-ups
20 Chin-ups
10:35 - went hard, perfect pace 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Above Knee Hang Squat Snatch, build to a 1RM
225 - PR i think 
B. Snatch Pull Cluster, 1 rep @ 275lb x 5 sets, 1 min done
C. "Open 12.2"
90 reps, PR, I finished the 90th rep with 10 sec left, put 210 on the bar and tried a rep just after time expired to see if I could, no chance in hell...to weak at that point

Saturday 
AM - LEnd1
3 sets @ 97%:
15 Thruster @ 115lb
15 Lateral Barbell Burpees
25 cals AD
Rest 5 x work time
2:41-2:32-2:29 - crazy tight and sore from 12.2, thrusters opened up by the third round

PM - MAP Row or AD
3 rounds for time @ 90%:
15 Ring Dips
300m Row
6:13
+
5 min rest
+
3 rounds for time @ 90%:
15 KBS - 32kg
250m Row
5:27
+
5 min rest
+
3 rounds for time @ 90%:
20 Wall Balls - 20#
200m Row
5:16
 
Notes:  good week of training, a bunch of PRs, feeling good, butt is still a little sore from 12.2.  Looking forward to this competition in January.  I practiced the Free Standing HSPU a bunch of other day.  I got one good rep in about 15 min of constant drilling.  Hopefully I can improve that skill in time.  Feeling good and ready for more
 

Sunday, December 16, 2012

Week 4
Monday - Jerk intense + Clean intense + Clean based Battery
A. Push Jerk, build to a 2RM
265
B. Power Clean Cluster, 1.1.1 x 3 sets, 2 min - all sets @ 225lb
got em
C. Power Clean, build to a heavy single
280, got first try
D. AMRAP
1 min Power Clean @ 225lb 9
1 min Strict HSPU's 11
1 min Power Clean @ 225lb 6
1 min Strict HSPU's 8
1 min Power Clean @ 225lb 6
1 min Strict HSPU's 8

Tuesday - MAP high %'s - sets, low volume
10 sets @ 90%:
30 sec Airdyne
30 sec rest
30 sec Burpees to 6" OH
30 sec rest
(15cal/11), 16/11, 16/11, 15/11, 14/11, 13/11, 13/11, 14/10, 13/11, 14/12

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Below Knee Hang Squat Snatch. Squat Snatch, 1.1 x 6 sets, 2 min - nothing over 200lbs
195 all sets, no misses
B. Front Squat. Split Jerk, 1.1 x 6 sets, 2 min - start @ 225lb, nothing over 250lbs, base on groin
245 all sets, no misses
C. 3 rounds for time:
Row 1000m
15 Chin-ups
15 Thrusters @ 75lb
15 Burpees
*Goal is sub 18 min
17:31...could do this under 17 min 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Power Snatch, build to a 2RM - 10 sec b/t reps
205
B. Snatch Pull Cluster, 1.1 @ 265lb x 5 sets, 1:30 min
all good, feeling good with this movement
C. 3 touch n go Squat Snatch per minute for 10 minutes - start @ 165lb, increase if possible
165- 175 - 180 - 180 - 180 
185 - 185 - 185 - 185 - 185 (no misses)

Saturday 
AM - LEnd1
3 x 500m Row @ 97%, 10 min b/t sets
1:24.1-1.25-1:26.1

PM - MAP Row or AD
AMRAP Cals on Airdyne in 10 minutes @ 90% (perform 4 Muscle-ups every minute)
100 cal, all m.ups unbroken
+
10 min rest
+
AMRAP Cals on Airdyne in 10 minutes @ 90% (perform 10 C2B Chin-ups on even minutes starting with 0, perform 10 Ring Dips on even minutes)
80 m.ups, dips broken, pullups unbroken

Notes: feel good, groin is feeling good, didn't feel it during the week.  Ready to go hard.  This week CrossFit New England will be releasing 3 of the wods for the competition so when I find out I will email them to you.  Hopefully we can work them into the program so I can learn how to pace them perfect and win this thing. 

Sunday, December 9, 2012

Week 3
Monday - Jerk intense + Clean intense + Clean based Battery
A. Behind the Neck Split Jerk, build to a 1RM
285, didn't go all out with the groin pull
B. Squat Clean, 1 rep x 12 sets, 1:30 min - 1st set @ 225lb, 2nd @ 245lb, 3rd @ 265lb, 4th @ 285lb - repeat this sequence 2 more times
groin pull prevented me from standing up with anything over 225, caught 285 easily though, did clean pulls with these weights instead 
C. 3 rounds for time:
10 Power Clean @ 205lb
10 Strict HSPU to 4" Depth
10 L Pull-ups - maintain L on both up and down
16:25..HSPU killed me

Tuesday - MAP high %'s - sets, low volume
20 x 30 sec Airdyne @ 90%+/60 sec rest
16-18-18-17-17-16-16-17-16-15-15-15-15-16-16-15-16-15-16-16 cal., couldn't figure out how to program my airdyne to a body weight
+ 30min rest
3 x 25 Burpees to 6" OH @ high effort (i.e. 90%)/rest same as work time
 1:14, 1:22, 1:20

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Squat Snatch. Snatch Balance, 1.1 @ 185lb x 5 sets, 2 min
done, felt fine
B. High Hang Squat Clean and Split Jerk, 1 rep @ 225lb x 5 sets, 2 min
done, felt fine
C. AMRAP in 10 minutes:
10 Squat Snatch @ 95lb
10 C2B Chin-ups
6 rds plus 9 pullups
*No one has gotten more than 7 rounds

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Muscle Snatch, build to a 1RM
175
B. Snatch Pull Cluster, 1.1 @ 265lb x 4 sets, 1:30 min
done
C. For time:
2 unbroken Hang Squat Snatch @ 185lb
3 unbroken Hang Squat Snatch @ 175lb
4 unbroken Hang Squat Snatch @ 165lb
5 unbroken Hang Squat Snatch @ 155lb
6 unbroken Hang Squat Snatch @ 145lb
7 unbroken Hang Squat Snatch @ 135lb
8 unbroken Hang Squat Snatch @ 125lb
9 unbroken Hang Squat Snatch @ 115lb
9:11, could do it faster now that I know my limits on unbroken 

Saturday 
AM - LEnd1
4 x 75 sec Airdyne @ 97%/8 min rest
39-39-39 cal

PM - MAP Row or AD
5 sets @ 90%:
Row 300m
21 unbroken Wall Balls - 20#
Rest 1 min
1:45-1:46-1:45-1:44-1:55, got to me by the end
+
5 min
+
5 sets @ 90%:
Row 300m
15-20 unbroken Toes to bar
Rest 1 min
1:42 (20 ttb), 1:53(18), 1:51(15), 1:47(15), 1:51(20) went max effort on the toes to bar for the final one
 
Notes: groin feeling better, dunno if I can front squat really heavy yet, still feel it when I try to job but no lights squats hurt at all.  Feeling good besides that 

Sunday, December 2, 2012

Week 2
Monday - Jerk intense + Clean intense + Clean based Battery
A. Push Jerk, build to a 1RM
275
B. Squat Clean Cluster, 1.1 x 5 sets, 3 min - all sets @ 265lb
got all these except missed one rep on one set
C. AMRAP in 10 minutes:
1 Power Clean @ 205lb
3 Split Jerk @ 205lb
5 Front Squat @ 205lb
7 Muscle-ups
4 rounds plus 1 split jerk 

Tuesday - MAP high %'s - sets, low volume
25 x 20 sec Airdyne @ 90%+/40 sec rest done, 11 to 13 calories per rd
+
10 Box Jump Burpees - 30" @ 90% effort x 5 sets, rest same as work time - Regionals Standard
:49-:52-:53-:52-:48 (32" box...all I got)

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Power Snatch. OHS, 1.1 x 5 sets, 2 min - all sets @ 175lb
done
B. Power Clean and Split Jerk, 1 rep every minute for 12 minutes - all sets @ 205lb
done
C. Open 12.5
I did not PR on this, I didn't push as hard as I could have at the end, felt a little under the weather and I lost count at the end, probably could have got 21 thrusters done if I felt better and pushed harder

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Squat Snatch, build to a heavy single 230, took a bunch of tries but the one I caught went up easy
B. Snatch Pull Cluster, 1.1.1 @ 260lb x 3 sets, 2 min
done, felt really good
C. "Isabel" as rx'd
just over 2 min...again, felt a little under the weather, 

Saturday 
AM - LEnd1
3 sets @ 97%:
20 Thrusters @ 95lb
Row 300m
8 min rest b/t sets
1:43-1:43-1:44

PM - MAP Row or AD
15 minutes Airdyne @ 90% - perform 7 C2B Chin-ups every minute
186 cal. did all rounds of pullups unbroken

Sunday - off